*Rowing specific Endurance class will begin Thursday’s in May. This class will be capped at 10 Athletes and will run from 6-7pm. A sign in will be available via WodHopper.
*Benchmark Tuesday’s make a return this May. Every Tuesday we will be performing a classic CrossFit Benchmark Workout. Hope all can make it.
*”The Murph Challenge 2016″ Event and BBQ at CrossFit Hamilton- June 18th. More details to follow.
See more details about this by clicking here.
5 x 1 (Build off of 5 x 3 from last Thursday, 4/14/16)
:30 seconds of work / :30 seconds of rest
Max Slam Balls
Part 3: (Optional & To Be Performed After Class)
EMOM x 5 minutes
Muscle Ups OR Strict Pull-ups & Dips
*You choose the reps!
Example of how to build to your 1 rep max today based on your 3 rep max from last week.
Warm-up Sets: 45 x 10, 135 x 5, 155 x 5, 185 x 3
Working Sets (to build to 3 rep max): 205 x 1, 215 x 1, By Feel x 1, By Feel x 1 , By Feel x 1