Call Us: 609.915.8516

Monday December 12 2016

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NEWS:

****CFH Christmas Party, Saturday, December 17th @ 7pm @ Alstarz. First round is on CrossFit Hamilton!

****CFH / GNC Hamilton St. Jude Fundraiser, December 17th @ 9:30 am. Teams of 3. Please see Lindsay Nosari or Joey if you are having trouble signing up for a team. 

*There will be NO Open Gym from 4-6pm, Wednesdays, and 4-5pm, Thursdays. Mercer Junior Crew Team will be utilizing the gym for their training. 

*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:

Part 1:

 

500m Row Time Trial

*See 9/12/16 for most recent score

Part 2:***

Choose A or B based on skill level. Modify and scale as needed.

A)

21 – 15 – 9

Strict Pull-up

Handstand Push-up

B)

27 – 21 – 15 – 9

Ring Row w/ Feet on Box

Push-ups

FORMAT:

*Part 2 can be performed after class if needed based on the Coach’s lesson plan and timeline.

*Part 2 isn’t necessarily for time but rather for quality of movement.

*Lower the reps as needed to complete the work in less than 10 minutes.

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