Call Us: 609.915.8516

Thursday January 28 2016

NEWS:

Coach Lindsay W coaching her last class before heading west to the Windy City! Best of Luck Lindsay!

Coach Lindsay W coaching her last class before heading west to the Windy City! Best of Luck Lindsay!

**4pm class on Monday and Tuesday will begin February 1. 

** Sign up for Jason Ackerman’s Nutrition Seminar on 2/16/16 from 7pm- ?. See Facebook post for more information. Please let me know if you need help signing up.

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

**PLEASE GIVE CASH TO JOEY FOR CROSSFIT HAMILTON OPEN T-SHIRTS AS SOON AS POSSIBLE. THANKS!

**CrossFit Open registration has begun! Sign up by clicking here!

WARM-UP:

WOD Prep:

4 Rounds of:

5 Cal Row & 10 Empty Bar Hang Power Clean and Jerk.

WOD:

Complete 4 SETS each of:

AMRAP 3 min.

Row 10/8 Calories

10x Hang Power Clean and Jerk #95/65

Rest 3:30 

*If more than 10 athletes in class, pair in 2’s. 2 athletes will share 1 barbell and 1 rower. Athlete 1 will complete their 3 min. AMRAP while Athlete 2 rests. Athlete 1 will then rest 3:30 while Athlete 2 executes their 3 min. AMRAP. Keep switching in this fashion. Each Athlete should complete 4 sets. 

 

 

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