Call Us: 609.915.8516

Wednesday September 13 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.


A) Front Squat 5×5

B1) Shoulder Press 3×10

B2) Dips 3 x MAX Reps

*Superset B1/B2


  • Front Squat
    • Build to a heavy 5 rep Deadlift
    • See 2/18/17 for your 5 rep max
    • Rest about 90 seconds – 2 minutes after each set

Superset: Shoulder Press / Push-ups / Dips

  • Shoulder Press
    • Start @50% of your 1 rep max Shoulder Press for the 1st set of 10 reps.
    • Build weight if 50% is light.
  • Dips
    • If you can perform Full Range of Motion Ring Dips or Bar Dips, complete max reps immediately following your 10 rep Shoulder Press.
    • Use a band for Ring or Bar Dips
    • Use boxes as a scale

Rest :90 – 2 minutes after the superset. Repeat for 3 total sets.

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