Call Us: 609.915.8516

Tuesday December 12 2017

Long Sleeved Shirts $35 and Black Beanie Hats $20 for sale. All orders must be placed by December 20th. Please let us know if you have questions!

NEWS:

  • This Saturday!
    • St. Jude Fundraiser / Workout @ 10am
    • CFH Christmas Party @ 7pm

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:

Push Press

3-3-3-3-3

Part 2:

3 sets:

1 min. Max Dumbbell Shoulder Press

1 min. Max Strict Pull-ups

1 min. Max Push-ups

1 min. Rest!

FORMAT:

  • See 12/4/17 for 5 rep max!
  • For Part 1, Build to a 3 rep max Push Press
  • For Part 2, start at different stations depending on number of athletes

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