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Friday April 29 2016

Dawn....CrossFit Games bound for the 3rd consecutive year!

Dawn….CrossFit Games bound for the 3rd consecutive year!

A HUGE congratulations is in order for Dawn, who earned herself a 3rd consecutive trip to the CrossFit Games by finishing 6th overall in the world in the 50-54 year old division.

Dawn is hard-working, humble and tough as nails and trained hard all year in hopes of attaining this goal yet again.  This is an incredible accomplishment for an incredible athlete and person and we couldn’t be more proud to have Dawn represent CrossFit Hamilton amongst the best athletes in the sport.

The Games will be taking place the week of July 19th out in Carson, California.  Perhaps a contingent of CrossFit Hamilton friends will be looking to make the trip. Please reach out to Annamarie or myself for more information in regards to this.


*Big Welcome Home to Coach Melo! Melo has been deployed for the last 7 months. Thank you for your service! We missed you! #USA 

*Rowing specific Endurance class will begin NEXT Thursday, May 5th. Please sign up on WodHopper.

*Benchmark Tuesday’s make a return this May. Every Tuesday we will be performing a classic CrossFit Benchmark Workout. Hope all can make it. Next Tuesday, May 3rd, we will be performing “Fran!” Are you ready?!

*”The Murph Challenge 2016″ Event and BBQ at CrossFit Hamilton- June 18th. More details to follow.

See more details about this by clicking here.



Part 1:

Build to a heavy set of 5 Deadlift in 15 minutes.

Part 2: (12 min. CAP)

30 – 20 – 10

Toes to Bar

5 – 10 – 15

Deadlift #275/185


*Choose a weight that is challenging but manageable for the set of 10 and 15. 

*You should be able to do 2-3 sets during the set of 10 and 15 Deadlifts.

*Whiteboard: Part 1 / Part 2. Ex: 315 / 6:30 #275



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