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Wednesday February 24 2016

Annamarie braving the cold during Jason's Seminar last week. Annamarie doesn't just talk the talk when it comes to her Fitness and Nutrition lifestyle, but more importantly, she walks the walk. She is a great role model when it comes to both.

Annamarie braving the cold during Jason’s Seminar last week. Annamarie doesn’t just talk the talk when it comes to her Fitness and Nutrition lifestyle, but more importantly, she walks the walk. She is a great role model when it comes to both.

NEWS:

**Time to sign-up for the 2016 CrossFit Open!! Let’s go! There are 56 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 bonannifitness@gmail.com 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.

WARM-UP:

WOD:

20 min. “Partner” AMRAP

1 Rope Climb

10 Burpees

20 Double Unders

FORMAT:

*You go, I go. Partner 1 completes 1 entire round, then Partner 2 completes 1 entire round. Keep doing this until 20 minutes is finished.

*The goal is to move as fast as possible during the round.

SCALING:

*Rope Climbs –> 3 Rope Sit to stand (see video on CrossFit Hamilton’s IG @crossfithamilton) 

*Double Unders –> 20 seconds of Max Reps OR 40 Singles

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