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