Call Us: 609.915.8516

Tuesday November 28 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.

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:

5 Rounds for Time:

15 Chest to Bar Pull-ups

10 Handstand Push-ups

5 Hang Power Cleans #155/105

FORMAT:

  • This workout should be completed in under 14 minutes!
  • Challenge yourself to go unbroken on Hang Power Cleans!

SCALING:

  • Chest to Bar Pull-ups
    • Decrease reps first and complete Chest to Bar Pull-ups
    • Sub regular pull-ups
    • If cannot perform regular pull-ups, sub jumping chest to bar pull-ups
  • Handstand Push-ups
    • Decrease reps first and complete Handstand Push-ups
    • Use 2 abmats at most
    • Coaches choice!

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