Call Us: 609.915.8516

Saturday January 16 2016

NEWS:

** Sign up for Jason Ackerman’s Nutrition Seminar on 2/16/16 from 7pm- ?. See Facebook post for more information.

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

**Team CrossFit Hamilton 2016 Open Shirts!!! See information regarding this on Facebook.

**CrossFit Open registration has begun! Sign up by clicking here!

CFH-Open_WomensCFH-Open_Mens

WARM-UP:

WOD Prep:

Spend 7 mins w/ below “Athletes Choice”

Athletes Choice on Rounds/Reps: Jumping Jacks, Mountain Climbers, Inch Worm, Bow and Bends, Groiners, Down Dog/Up Dog, etc.

Spend 7 mins w/ below “Mobility” 

Shoulder and Hip Mobility- Coaches Choice

Spend 5 mins w/ “Strategy”

Strategy: How to best maximize rounds and reps in “Cindy.” How to scale.

Goal of “Cindy” is to get over 15+ Rounds. Please scale appropriately! 

WOD:

“Cindy” 

20 min. AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

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