Call Us: 609.915.8516

Monday August 28 2017


*Labor Day Schedule: Monday, September, 4th:

  • 9:30 am Regular Class
  • 4 pm Regular Class
  • CrossFit Hamilton will remain open from 10:30 – 12 if anybody wants to participate in Open Gym.
  • Please sign up on WodHopper.

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

*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.


Part 1:

Build to 5 rep Push Press from the Rack in 10 minutes.

Part 2: 14 min. Time Cap

4 Rounds for Time:

25 Push Press #95/65

50 Double Under’s

100m Sprint


  • Part 1’s purpose to to build slightly higher than the weight you will use in Part 2.
  • Part 2’s focus is to complete the Push Press in less than 2 sets each round.


  • Push Press
    • Single Arm Push Press if one arm is unable to move
    • Further scaling by coach if needed
  • Double Under’s
    • Time Cap Double Under’s at 1 min. each
    • Scale to 150 Single’s if desired
  • Sprint 100m
    • Shorten the distance to force yourself to sprint
    • Row 100m
    • Bike :20 seconds as hard as possible


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