Call Us: 609.915.8516

Monday August 21 2017


*Saturday, October 7th: CrossFit Specialty Seminar: Aerobic Capacity

*Sunday, October 8th: CrossFit Specialty Seminar: Aerobic Capacity

  • CrossFit Hamilton will be closed both days for the Seminar.

*Saturday, October 21st: CrossFit Hamilton’s H2H Partner Competition.

  • Please see Karen / Lindsay N. / Joey / Dave for information regarding this event!
  • Friday, October 20th, we will only be holding morning classes in preparation for the event.
  • Saturday, October 21st, there will be no classes.


For Time:

Run 1 Mile


10 Rounds

5 Pull-ups

10 Push-ups

15 Air Squats


*Two scores for this workout

  1. 1 Mile Run Time
  2. 10 Rounds of 5, 10, 15

*There is a time cap of 24 minutes in total

*The goal is to perform a round of 5 Pull-ups + 10 Push-ups + 15 Air Squats fast, unbroken and within a minute.


  • Running
    • If you know that a mile will take over 10 minutes:
      • Shorten distance to 1200m or 800m or 600m
  • Pull-ups
    • Lower Reps 1st
    • Jumping Pull-ups 2nd
    • Ring Rows 3rd if necessary
  • Push-ups
    • Lower Reps 1st
    • Perform push-ups off knees
  • Air Squats
    • Lower Reps 1st


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