Call Us: 609.915.8516

Friday April 7 2017

NEWS:

*Please take 5-10 minutes to give us your feedback about this year’s Open at CFH. It’s completely anonymous and will help us plan for 2018! Thanks for your time. The survey can be found on CrossFit Hamilton’s Facebook page. If you are unable to find the link, please email bonannifitness@gmail.com. Thanks!

*Lost & Found will be donated to Good Will on Sunday, April 9th by the end of the day. Please check, double check and triple check for your personal belongings.

*CFH Potluck Dinner and Culinary Throw-down. All CFH Members and their families are invited to join us for a potluck dinner and food competition. Bring a dish to share or enter for judging or both! Prizes will be awarded for best appetizer, side dish,  entree and dessert. Event will be BYOB. Please RSVP on the google doc that was posted to the Facebook group OR the sign up sheet at the gym. Please contact Karen Lavallen or Alison Miller if you have any questions!

WOD:

Part 1: Skill

Every Minute on the Minute x 10 minutes

Odd: Pistols (Single Legged Squats) / Pistol Practice (See CFH Instagram for Options)

Even: 15 Anchored Abmat Sit-ups

*Feet placed under two dumbbells 

Part 2:

12 min. AMRAP

Dumbbell Thrusters #50/35

Toes to Bar

*Start at 2 reps for each movement and increase by 2 reps each round. For example, 2 Thrusters + 2 Toes to Bar, 4 Thrusters + 4 Toes to Bar, 6 Thrusters + 6 Toes to Bar, continue adding 2 reps until time is called.

 

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