Call Us: 609.915.8516

Friday November 30 2017

NEWS:

  • Please be advised of the change of  schedule beginning December 4th:
    • Monday through Friday 6am!
    • 12pm / 7pm classes have been cancelled at this time.
  • As a reminder, do not forget to sign up with your partner for St. Jude workout in the AM and let us know if you are coming and what your are bringing to the party later. Google docs are available through Facebook OR let us know in person.

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:

4 Sets of: 5 minutes on / 3 minutes off: 

Run 400m

Row 500m

Max Double Under’s in Remaining Time

FORMAT:

  • Run hard, row fast and get to the Double Under’s with at least 1 minute to spare!
  • Scoring is # of Double Under’s or equivalent scale per round

SCALING:

  • Run
    • Lower distance if need be to complete the run in less than 2 minutes
    • If cannot Run, complete 30/20 Calories on Assault Bike
  • Row
    • Lower distance if need be to complete the row in less than 2 minutes
  • Double Under’s
    • Attempt Double Under’s today!
    • If needed, scale by completing Single Under’s
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