Call Us: 609.915.8516

Monday December 4 2017

NEWS:

  • Please be advised of the change of  schedule beginning December 4th:
  • Monday through Friday 6am!
  • 12pm / 7pm classes have been cancelled at this time.
  • As a reminder, do not forget to sign up with your partner for St. Jude workout in the AM and let us know if you are coming and what your are bringing to the party later. Google docs are available through Facebook OR let us know in person.

Holiday Schedule 2017:

  • Monday, December 25th: CrossFit Hamilton will be closed
  • Tuesday, December 26th: Revised Schedule
    • 9:30 am
    • 4, 5, 6pm
  • Monday, January 1st: CrossFit Hamilton will be closed
  • Tuesday, January 2nd: Revised Schedule
    • 9:30am
    • 4, 5, 6pm
*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:

Push Press

5-5-5-5-5

Part 2:

3 sets:

1 min. Max Dumbbell Bench Press

1 min. Max Strict Pull-ups

1 min. Max Band Pull Aparts

1 min. Rest!

FORMAT:

  • For Part 1, Build to a 5 rep max Push Press
  • For Part 2, start at different stations depending on number of athletes and benches available

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