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September 12 2015

 

Alyssa (L), Coach Joey (M), Derek (R).

Alyssa (L), Coach Joey (M), Derek (R).

NEWS:

+Welcoming all the new faces at CrossFit Hamilton! 🙂

+Craig’s CF Kids Class is cancelled on 9/17/15

+9am Saturday Class Schedule: Sign up on WodHopper!

September 12 and 26.  

+”Lift Up Autism” 9/19/15 from 9-11am. Click HERE to sign up! 

Heat Sheet being generated. 

+ Food Trucks and CFH Night out at Laurita Winery, Saturday 9/19/15. (Sign up sheet at the gym). 

WARM-UP:

3 Rounds:

30 Single Unders, 20 KB Deadlift, 15 Overhead Squats w/ PVC, 10 Hollow Rocks

T2B Prep: 2 Rounds:

10 Kip Swings, 10 Kip Swings + Knees Up, 5 Toes to Bar / 5 Knees to Elbows

KBS & Lunge Prep:

3 sets of 10 reps building to weight you will use in the WOD.

3 sets of 10 reps practicing Walking Lunge w/ KB in Goblet Position.

WOD:

3 Rounds For Time:

20 Kettlebell Swings #70/53

20 Toes to Bar

20 Front Rack Walking Lunges w/ Kettlebell

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