Call Us: 609.915.8516

Thursday January 14 2016


** Sign up for Jason Ackerman’s Nutrition Seminar on 2/16/16 from 7pm- ?. See Facebook post for more information.

**Classes switched to 4:30 and 5:30 on Tuesday 2/16/16 because of Seminar. Please sign up on WodHopper when available. 

**Team CrossFit Hamilton 2016 Open Shirts!!! See information regarding this on Facebook.

**CrossFit Open registration begins Thursday! 1/14/16. LET’S GO!



WOD Prep:

Dumbbell Deadlift. Follow @crossfithamilton Instagram and see the latest post demonstrating this movement.


4 Rounds:

1 min. Slam Ball #20/10

1 min. Dumbbell Deadlift #40-50/#25-35

1 min. Box Jump #24/20

1 min. REST

*Team up to maximize space and equipment. For example, form a Team of 3 Athletes and have 1 Slam Ball, 1 set of Dumbbells, 1 Box for the Team. The Team will then begin at different stations and cycle through. 

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