Call Us: 609.915.8516

Monday September 18 2017

Please see Karen or Joey if you would like CrossFit Hamilton’s New T-shirt!
Order’s need to be in by 10/1.


*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.


4 Sets of: 3 min. on / 3 min. off:

20 / 16 Calorie Assault Bike

6 Power Cleans #185/125

Max Rope Climbs in remaining time


  • Score: # of Rope Climbs each round!
  • Depending upon size of class, some Athletes use Rowers instead of Assault Bikes.


  • Assault Bike / Row
    • Lower the calories to complete in under 1 min.
  • Power Cleans
    • Decrease the weight to complete the Power Cleans in less than 30 seconds
  • Rope Climbs
    • Substitute Rope Pulls
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