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Tuesday February 23 2016

Ron asking a very important question at last week's Nutrition Seminar...."What about the cookies?"

Ron asking a very important question at last week’s Nutrition Seminar….”What about the cookies?”


**Time to sign-up for the 2016 CrossFit Open!! Let’s go! There are 53 CrossFit Hamilton Athletes signed up so far! Next step: 60 Athletes!!! 

**2016 CrossFit Open Heat Sign-up Process: (Please Read)

We have implemented a new Heat Sign-up Process for this year (2016). Heats will go live on WodHopper on Monday @5:30pm. It will be your responsibility to sign up for a Heat. Please only sign up for one heat. This is a different process from last year. Last year, we had you sign up for a Heat when you came to the gym on Friday evening. To better our efficiency, we are doing all of this in advance of Friday evening to ensure an easy flowing night! 

**You must be signed up for a Heat on WodHopper in order to compete Friday evening.

**There will be a separate heat sign-up for those who are not signed up for the 2016 CrossFit Open. This will be titled “CrossFit Open – unofficial.” We will place you in heats accordingly, but the first priority is for those who officially signed up for the 2016 CrossFit Open.

**If you have a legitimate reason as to why you need to be in a specific heat, please email me at and we will do our best to make this happen.

Additionally, we are asking all who plan on working out Friday evening to help in judging. In continuing to build the community at CrossFit Hamilton, we are asking that you judge at least once.



A) Deadlift

5 x 5

B) Concentric Only Box Jumps 4 sets x 5-6 reps
***Please see demonstration video on CrossFit Hamilton’s Instagram and Facebook. 



*Find a 5 rep max for the day
*If you have a 5 rep max Deadlift, perform these sets under “tempo.”  The descent (downward portion) should be slowed and controlled (approximately 4 seconds). You should try to stand as fast as possible. 
*Tempo sets and reps will most likely be lower than your actual 5 rep max.
*B1 should be performed as taught. This is different from the traditional Box Jump



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