Call Us: 609.915.8516

Thursday September 21 2017

Please see Karen or Joey if you would like CrossFit Hamilton’s New T-shirt!
Order’s need to be in by 10/1.


*Saturday, October 7th: CrossFit Specialty Seminar: Aerobic Capacity SOLD OUT

*Sunday, October 8th: CrossFit Specialty Seminar: Aerobic Capacity

  • CrossFit Hamilton will be closed both days for the Seminar.

*Saturday, October 21st: CrossFit Hamilton’s H2H Partner Competition.

  • Please see Karen / Lindsay N. / Joey / Dave for information regarding this event!
  • Friday, October 20th, we will only be holding morning classes in preparation for the event.
  • Saturday, October 21st, there will be no classes.


For Time:

Run 300m

30 Toes to Bar

30 Overhead Walking Lunges #45/25

Run 200m 

20 Toes to Bar

20 Overhead Walking Lunges

Run 100m

10 Toes to Bar

10 Overhead Walking Lunges


  • This workout should be completed in under 12 minutes.
  • Overhead Waling Lunges are with a plate held overhead


  • Scaling the Run:
    • Keep the distance, today!
    • Scale using the Bike / Rower if unable to Run. Complete 15-10-5 Calories in place of running.
  • Scaling the Toes to Bar
    • Keep the repetitions, today!
    • Scale by performing Hanging Knee Raises in place
  • Scaling the OHWL
    • Scale by reducing the weight used overhead. Ensure arms stay fully extended with weight choice.
    • Scale by carrying dumbbells for lunges by sides in place of weight overhead.
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