Call Us: 609.915.8516

Saturday September 2 2017

Saturday, September 9th, we will be hosting “Helen For Houston” during our 9am and 10am classes.
**See CFH Facebook or Instagram for more information

UPCOMING SCHEDULE:

*Labor Day Schedule: Monday, September, 4th:

  • 9:30 am Regular Class
  • 4 pm Regular Class
  • CrossFit Hamilton will remain open from 10:30 – 12 if anybody wants to participate in Open Gym.
  • Please sign up on WodHopper.

*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.

WOD:

Set 1: 3 min. on / 3 min. off

40 Calorie Row

30 Kettlebell Swings #70/53

Max Abmat Sit-ups in the Remaining Time

Set 2: 3 min. on / 3 min. off

30 Calorie Row

20 Kettlebell Swings #70/53

Max Abmat Sit-ups in the Remaining Time

Set 3: 3 min. on / 3 min. off

20 Calorie Row

10 Kettlebell Swings #70/53

Max Abmat Sit-ups in the Remaining Time

FORMAT:

  • If more than 9 Athletes in class follow this format:
    • Partner 1: Work 0-3 (Set 1)
    • Partner 2: Work 3-6 (Set 1)
    • Partner 1: Work 6-9 (Set 2)
    • Partner 2: Work 9-12 (Set 2)
    • Partner 1: Work 12-15 (Set 3)
    • Partner 2: Work 15-18 (Set 3)
  • Whiteboard: Three scores indicating # of sit-ups and weight for Kettlebell
  • Choose a heavier Kettlebell than you normally would
  • Kettlebell Swings should be completed in 1-2 sets at most.

SCALING:

  • Row
    • Decrease the distance on the row
      • 40 Cals should take no longer than 2 minutes
      • 30 Cals should take no longer than :90 seconds
      • 20 Cals should take no longer than 1 minute
  • Kettlebell Swings
    • Decrease the weight on the Kettlebell Swing to complete in 1-2 sets
    • Scale to Russian Swings if cannot go overhead.
    • Scale to DB Snatch if cannot swing Kettlebell

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