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Friday May 27 2016

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NEWS:

*Congratulations to Coach Anthony and Christie Fink on being named Head Coach of the Varsity Soccer Program at Steinert High School (Boys) and Nottingham High School (Girls). 

*Do not forget to order your Dawn T-shirt! Please let Annamarie or myself know if you need help with this.

*”Murph” Saturday, June 18th. Heats will begin as early as 8:30am!

*The gym will be closed on Memorial Day: Monday, May 30th.

*Next Tuesday, we will be repeating “Grace.” Top 3 Male and Top 3 Female Athletes that make the biggest improvement* on 5/31 will get a limited edition CrossFit Hamilton T-shirt! (All classes 6am-7pm will be considered here).

WARM-UP:

WOD:

20 min. CAP.

For Time:

75/60 Calorie Row

50 Push-ups

100 Kettlebell Swings #53/35

50 Push-ups

FORMAT:

*75/60 denotes Male/Female Cal Row Total

*Break up push-ups in small sets to begin with. 

*No more than 10 sets on the Kettlebell Swings. Should be able to get at least 10 reps per set.

SCALING:

*Do not spend more than 5 minutes on each of the push-ups.

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