Call Us: 609.915.8516

Saturday January 30 2016

Happy Birthday Coach Dave and Alison!!!!

Happy Birthday Coach Dave and Alison!!!!

NEWS:

**4pm class on Monday and Tuesday will begin February 1. 

** Sign up for Jason Ackerman’s Nutrition Seminar on 2/16/16 from 7pm- ?. See Facebook post for more information. Please let me know if you need help signing up.

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

**PLEASE GIVE CASH TO JOEY FOR CROSSFIT HAMILTON OPEN T-SHIRTS AS SOON AS POSSIBLE. THANKS!

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

WARM-UP:

4 sets:
Thruster
SDHP
Push Jerks
Overhead Squats
Front Squats

Set 1: 12 reps with PVC

Set 2: 10 reps w/ barbell

Set 3: 10 reps w/ warmup weight
Set 4: 8 reps w/ workout weight *

*Do 4 burpees between each movement on set 4.

WOD:

“Air Force”

For time:
20 Thrusters (95/65)
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

Every minute, on the minute you must stop and complete 4 Burpees before continuing.

SCALING OPTIONS:

Sub Back Squats for Overhead Squats if range of motion is limited.

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