****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.
500m Row Time Trial
*See 9/12/16 for most recent score
Choose A or B based on skill level. Modify and scale as needed.
21 – 15 – 9
27 – 21 – 15 – 9
Ring Row w/ Feet on Box
*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.