Call Us: 609.915.8516

Wednesday November 30 2016


*There will be NO Open Gym from 4-5pm today, Wednesday November 30th and tomorrow, Thursday, December 1st. Mercer Junior Crew Team will begin there training. 

*CrossFit Hamilton will be closed this Sunday, December 4th, 2016 for a CrossFit Specialty Seminar. 

*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 


Part 1:

Back Squat 5×3

*Increase weight from 11/3/16 Back Squat

Part 2:

B1: Dumbbell Split Squat 3 sets of 8 reps each leg

Rest 60-75 sec.

B2: Good Morning 3 sets of 10 reps

Rest 60-75 sec.


*For Part 1, build to a 3 rep max. Utilize your 5rm from 11/3 for proper weight build.

*For Part 2, perform DB Split Squat, rest, perform Good Morning, rest. Repeat 3x.



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