Call Us: 609.915.8516

Monday September 25 2017


*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.


21 – 15 – 9

Power Cleans #155/105

7 – 5 – 3

Rope Climbs


*Just get it done!

*Time Cap is 15 min. 


  • Power Cleans
    • Challenge yourself with weight today.
    • With that being said, make sure that you are not nearing your 1 rep max load!
  • Rope Climb
    • Challenge yourself with reps today.
    • With that being said, make sure that you are at least completing 1 Rope Climb every 30 seconds.
    • For today, if you do not have Rope Climbs, scale by performing Strict Pull-ups and triple the reps. For Example 21-15-9 Power Cleans and Strict Pull-ups
      • Use a band if necessary.
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