Call Us: 609.915.8516

Monday April 25 2016

Coach Alex and Bill

Coach Alex and Bill

NEWS:

*Best of Luck to Dawn! Dawn’s Online Qualifier workouts have begun! She will have until Monday to complete this and earn her trip to the CrossFit Games! 

*Rowing specific Endurance class will begin Thursday’s in May. This class will be capped at 10 Athletes and will run from 6-7pm. A sign in will be available via WodHopper.

*Benchmark Tuesday’s make a return this May. Every Tuesday we will be performing a classic CrossFit Benchmark Workout. Hope all can make it. 

*”The Murph Challenge 2016″ Event and BBQ at CrossFit Hamilton- June 18th. More details to follow.

See more details about this by clicking here.

WARM-UP:

WOD:

For Time:

30 Bodyweight Back Squats (from Rack)

1 Mile Run (two middle laps)

FORMAT:

*Stagger start based on # of athletes in each class. We have 8 useable racks.

*Goal is to complete Back Squats in fewer than 5 sets.

SCALING:

*Scale to a weight on Back Squat that is challenging. 

*If needed, this weight should be at or near 40% of your 1 rep max.

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