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Thursday February 18 2016

Coach Drew, Tina, myself, Frank, Amanda

Coach Drew, Tina, myself, Frank, Amanda


*Congratulations to Anthony and Katie on the birth of a healthy 7lb, 6oz, baby girl! 

*Congratulations to Tina (second from the left) for finishing Foundations and welcome to classes! Nice work! 

**Time to sign-up for the 2016 CrossFit Open!! Let’s go! There are 42 CrossFit Hamilton Athletes signed up so far! Next step: 50 Athletes!!! 



3 sets EACH of you go, I go:

5  Cal Row, 5 SDLHP, 5 Thrusters


4 sets of :

4 min. on / 4 min. off

Row 10 / 8 Calories

10 Sumo Deadlift High Pulls #75/55

10 Thrusters #75/55


*Athlete works for 4 minutes trying to accumulate as many rounds and reps as possible of the above triplet. Upon completion of the 4 minutes, the athlete will then rest for 4 minutes.
*The Athlete should give it all they have for the entire 4 minutes because of the 4 minute rest.
*The weight on the barbell should be a weight where you can go unbroken on both movements. 



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