Call Us: 609.915.8516

Wednesday December 6 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:

  • Please be advised of the change of  schedule beginning December 4th:
  • Monday through Friday 6am!
  • 12pm / 7pm classes have been cancelled at this time.
  • As a reminder, do not forget to sign up with your partner for St. Jude workout in the AM and let us know if you are coming and what your are bringing to the party later. Google docs are available through Facebook OR let us know in person.

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:

On a 25 min. Running Clock, Complete:

From 0 – 2:

Max Calories on Rower

From 2 – 6:

Max Kettlebell Swings #53/35

From 6 – 10:

Max Handstand Push-ups

From 10 – 14:

R E S T

From 14 – 16:

Max Calories on Rower

From 16 – 20:

Max Kettlebell Swings #53/35

From 20 – 24:

Max Handstand Push-ups

FORMAT:

  • Depending upon class size, stagger start by 4 minutes.
  • Six Scores: # of Cals / # of KBS / # of HSPU x 2

SCALING:

  • Handstand Push-up
    • Scale today by performing HSPU to 1-2 abmats.
    • Scale today by practicing kicking into a handstand
    • Scale today by performing Hand Release Push-ups

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