Crossfit hamilton

Wod

3 Rounds

10 Clean & Jerks 135lbs/95lbs.

21 Kb Swings 53lbs./35lbs.

12 Ring Dips 

   

Wod

Tabata Something Else

20 sec. of work, 10 sec. of rest X 8 rounds

push-up

pull-up

sit-up

squats

row

20 sec. of work, 10 sec. of rest X 8 rounds

push-up

pull-up

sit-up

squats

row

Wod

5 Rounds

50 double unders

5 power snatch 135lbs/95lbs.

10 sandbag power clean

Great quote from Tony Robbins. 

"What we can or cannot do, what we consider possible or impossible, is rarely a function of our true capacity.  It is more likely a function of our beliefs about who we are"

Taylor ans Dawn have been training at CFH for a couple of weeks now, and just graduated from our fundamentals program. During the first couple of classes they were often tired and sore, but still they continued to work hard on there form and technique. In the process they have shown great improvement. Come in to CFH and join them for a work out to see for yourself they are an inspiration.

True fitness is a way of life. Getting into shape isn't something that you do for a few weeks or a month or two. If you've been waiting for the "right time" to get started, your already burnin' daylight. JUST SHOW UP, for yourself and for your life! It's the right move every time.

Wod

Amrap 12 mins.

10 Burpees

20 Wallballs

Wod

deadlift

21-15-9

Row

750m-500m-250m

Anaerobic vs. Aerobic

  

CFH manager having a tough day.

Wod

CFH Nancy

5 rounds

350m Trail Run

15 Overhead Squats

Anaerobic vs. Aerobic  

One of the questions I am often asked about CrossFit is,  "How can I benefit from a workout that only takes 5-7 mins?

Rest

Josh Everett "Give me the go"

Wod

4 rounds

Bench Press max reps. @ body weight

Pull-ups max reps.

250m row

Modern Man Is A Wimp

Wod

3 Rounds

10 clean and jerks 135lbs./95lbs.

50 double unders

Mike's Gym

Wod

2000 Meter Row

Wod

20min Amrap

9 knees to elbows

12 push press

15 box jumps

Wod

5 Rounds

300m runs

21 Wallballs  20lbs./15lbs.

12 SDHP  95lbs./75lbs.

 

Check out the new programs CFH offers in the fees and services section..

Wod

Lift heavy, move fast.

Amrap 3 mins.

A1. Snatch 135lbs/95lbs

A2. 15 Thrusters/15 pull-ups  95lbs/65lbs

A3. 15 Deadlifts/15 ringdips  225lbs/155lbs 

Do's and Don'ts of 70's Big

Rest

Great video from Guerrilla Fitness

Welcome to the revolution.

Wod

For time

Thrusters 135lbs./95lbs.

10-8-6-4-2

Double unders

50-40-30-20-10

Ladies..

10 Reasons Heavy Weights Don't Bulk Up Females

Wod

21-15-9

Pull-ups

Ring dips

500m row

Wod

Burgener warm-up  demo Burgener warm-up

Hang Power Snatch  demo hang power snatch

3-2-2-1-1-1-1

Max box jump, for height  

Planks  3 x 1min.

Wod

Wod part 1:

50-40-30-20-10

push press  45lbs/35lbs

kettle bell swings  35lbs/26lbs

300 meter run

Wod part 2:

tabata sit-ups

Wod

Deadlift

5-5-5-5-5

demo deadlift

 

 

Wod

Cindy

5 pull-ups

10 push-ups

15 airsquats

Amrap 20mins. ( as many rounds as possible in 20 mins.)

Here's some motivation to kick start the week

CrossFit Hamilton would like to thank everyone who came out for the grand opening this Saturday. Great food, great people and a hell of a workout!!  A special thanks to Sharon Snyder, Big Sam Snyder, Ryan Bonanni, Katye Durbin and Mom and Dad.  Thank you so much for all your hard work and support.

  

Grand Opening!!

Welcome to the evolution of fitness! Today is our grand opening and we would like to invite everyone down for a free work out. we will be running Fight Gone Bad all morning from 9-12pm. Come in for our work out and some light fare and refreshments or just come by to see what CrossFit is all about!

What is CrossFit

Fight Gone Bad 

WOD

5-5-5-5-5

Back squat  demo back squat

After establishing your first working set of 5, proceed to work up to your 5 rep max. 

Larry 'The Natural' Thiel

WOD

Team Workout

Partner workout

Alternating 250 row with amrap of:

wall ball shots  20lbs/15lbs.  demo wall ball shots

D-ball slam  demo D-ball slam  

L-sits  demo L-sits

sandbag power clean  50lbs./30lbs.  demo sandbag power clean

body row  demo body row

hand swap push-up  demo hand swap push-up

*Partner 1 get as many reps as possible in the time it takes Partner 2 to row 250 meters.  Alternate between each exercise.

Times from yesterday's Wod:

Kevin 9:45

Joan 10:34 Rx'd

Brett 10:27 Rx'd

WOD

4 Rounds

300m Sandbag Run

16 Kb Swings 53lbs. / 35lbs.

12 Rack Push Press 115lbs. / 75lbs.

Demo rack push press

WOD

3 rounds

15 high hang cleans  95lbs.  65lbs.

15 ring dips

15 box jumps

demo high hang clean

   

One more day!

Be sure to sign up for your free evaluation! Looking forward to meeting everyone. We can't wait to get started. When you are finished your evaluation, you will need to decide what days work best for you to start your 3 week long fundamentals program. We offer a variety of time slots. The first fundamental session will officially start Monday Oct. 12th