Call Us: 609.915.8516

Thursday November 30 2017

NEWS:

  • Please be advised of the change of  schedule beginning December 4th:
    • Monday through Friday 6am!
    • 12pm / 7pm classes have been cancelled at this time.
  • As a reminder, do not forget to sign up with your partner for St. Jude workout in the AM and let us know if you are coming and what your are bringing to the party later. Google docs are available through Facebook OR let us know in person.

Holiday Schedule 2017:

  • Monday, December 25th: CrossFit Hamilton will be closed
  • Tuesday, December 26th: Revised Schedule
    • 9:30 am
    • 4, 5, 6pm
  • Monday, January 1st: CrossFit Hamilton will be closed
  • Tuesday, January 2nd: Revised Schedule
    • 9:30am
    • 4, 5, 6pm
 *Drop-Ins: If you are in the area for the Holiday’s, you are more than welcome to drop in to a class. Please first email us at BonanniFitness@gmail.com. 

WOD:

Part 1:

Build to 1 Rep Max Back Squat

Part 2:

  • 3 sets of MAX Hollow Rocks
    • Changed from Weighted Sit-ups last week
  • 2 sets of 10 Barbell Front Rack Step-ups
    • Different from last week
    • Hold Barbell in Front Rack Position
    • 10 reps each leg
    • You  choose weight
  • 1 set of 100 Banded Good Mornings
    • Increased reps from last week
    • Choose small or medium sized band

FORMAT:

  • See 11/16/17 for last 5 rep Back Squat
  • See 11/22/17 for last 3 rep Back Squat
  • See 2/10/17 for last 1 rep Back Squat
  • Coaches, allocate at least 20 minutes for Part 1
  • Coaches, allocate at least 15-20 minutes for Part 2
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