- This Saturday!
- St. Jude Fundraiser / Workout @ 10am
- CFH Christmas Party @ 7pm
Holiday Schedule 2017:
- Monday, December 25th: CrossFit Hamilton will be closed
- Tuesday, December 26th: Revised Schedule
- 9:30 am
- 4, 5, 6pm
- Monday, January 1st: CrossFit Hamilton will be closed
- Tuesday, January 2nd: Revised Schedule
- 4, 5, 6pm
*Drop-Ins: If you are in the area for the Holiday’s, you are more than welcome to drop in to a class. Please first email us at BonanniFitness@gmail.com.
10 min. EMOM
Practice Rope Climbs on the minute in teams!
30 Front Rack Lunges #135/95
30 Hang Power Cleans #135/95
60 / 50 Calorie Bike
- For Part 1, practice different types of wrapping for the climb. Alternatively, try legless or l-sit if possible.
- For Part 2, perform 30 total steps (15 each side)
- 1 Barbell per athlete!
- Stagger start workout by 5 minutes if more than 6 athletes!
- Rope Climbs
- Challenging Rope Pulls
- Front Rack Lunges
- Use Dumbbells if needed
- You should be able to complete the lunges in 1-2 sets!
- Hang Power Cleans
- Choose a weight that will allow you to complete the HPC in 5 sets or less!
- Assault Bike
- Hit the bike hard!
- Cap yourself at 5 minutes most on the bike!