The Gym will be open at 8:30am for warm-up time! Please bring any and all cash/check donations and see Lindsay Nosari!
Christmas Party: December 13th from 7pm-11pm
Open Gym: December 14th cancelled!
GNC of Hamilton and CrossFit Hamilton bring you a St. Jude Fundraiser WOD
Buy in: 2 minutes of MAX MB Sit-ups with medicine ball (Score #1)
3 Rounds of 1 minute at each station:
Box Jump Overs
Front Squats #75/55
Cash out: As a team (1 rower), 100 Calorie Row as fast as possible. (Score #2)
All equipment must be set-up before the count of 3-2-1 go. Teams will have a 1 minute transition from the MB Sit-up to the start of the workout. Teams will immediately begin the 100 calorie row following completion of the workout. The only standard on the row is such that all athletes must row AT LEAST 10 calories!