Call Us: 609.915.8516

Monday February 15 2016

NEWS:

**Congratulations to Coach Dave S. and Co. finishing 8th out of 57 teams this past weekend! 

**Classes switched to 4:30 and 5:30 ONLY tomorrow,Tuesday 2/16/16 because of Seminar. Please sign up on WodHopper when available.

**Time to sign-up for the 2016 CrossFit Open!! Let’s go! There are 37 CrossFit Hamilton Athletes signed up so far!

WARM-UP:

Last Week of Back Squat 5 x 5 Progression! 

WOD:

A) Back Squat

5 x 5

B1) Dumbbell Lunge 3 x 8-10 reps
B2) Good Morning 3 x 8 reps
Rest approximately 90 seconds after B1 and after B2

FORMAT:

*Increase weight from last weeks (2/10)

*Find a 5 rep max for the day
*If you have a 5 rep max BSQT, perform these sets under “tempo.”  The descent (downward portion) should be slowed and controlled (approximately 4 seconds). You should try to stand as fast as possible. 
*Tempo sets and reps will most likely be lower than your actual 5 rep max.
*B1 and B2 should be performed under control.
*B1 and B2 can be completed after class as well.

SCALING:

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