Call Us: 609.915.8516

Friday December 15 2017

Long Sleeved Shirts $35 and Black Beanie Hats $20 for sale. All orders must be placed by December 20th. Please let us know if you have questions!

NEWS:

  • 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
    • 9:30am
    • 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. 

WOD:

Part 1:

10 min. EMOM

Practice Rope Climbs on the minute in teams!

Part 2:

For Time:

30 Front Rack Lunges #135/95

30 Hang Power Cleans #135/95

60 / 50 Calorie Bike

FORMAT:

  • 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!

SCALING:

  • 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!
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