Call Us: 609.915.8516

Tuesday September 12 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:

50 Calorie Bike

25 Bar Muscle Ups

50 Kettlebell Swings #70/53

25 Shoulder to Overhead #155/105


*This workout should be completed in less than 14 minutes

*Stagger start so everybody has the opportunity to start on the Bike.


  • Calorie Bike
    • Lower Calories on the bike to complete in less than 4 minutes
    • Scale to Rower for some Athletes if class size is very large
  • Bar Muscle Ups
    • If you have Bar Muscle Ups or Muscle Ups in any fashion, complete in this workout. Time cap yourself at no more than 3 minutes
    • If you do not have BMU, complete Chest to Bar Pull-ups
    • If you do not have CTB Pull-ups, complete Jumping Chest to Bar Pull-ups
  • Kettlebell Swings
    • Lighten the load to complete the Kettlebell Swings in no more than 5 sets.
    • Scale to Russian Swings if you cannot go overhead.
  • Shoulder to Overhead
    • Lighten the load to complete in no more than 4 sets.
    • You may Push Press or Push Jerk.
    • Scale to a Dumbbell if you have a 1 sided shoulder injury.
    • Scale to Power Clean if you cannot go overhead.
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