Call Us: 609.915.8516

Wednesday September 20 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.


7 Sets: 2 minutes on / 2 minutes off:

Row 25 / 18 Calories

Max Shoulder to Overhead #155/105 in the remaining time


  • The Goal is to complete the Row in less than 90 seconds
  • The Goal is to have at least 30 seconds to complete Shoulder to Overhead
  • The Goal is to be able to complete at least 5+ reps per set.
    • Consider only hitting 1 max set after completion of the row
  • Options for Shoulder to Overhead
    • Push Press
    • Push Jerk
  • Whiteboard Scores: Number of S2OH each round


  • Scaling the Row:
    • Decrease Calories to complete in 90 seconds or less
    • Scale using the Bike if unable to Row and Complete 20/16 Calories
  • Scaling the S2OH
    • Decrease the weight to complete 8+ reps per set.
    • Scale to Single Arm Dumbbell S2OH if one shoulder is injured.
    • Scale to Hang Power Clean if cannot perform movement overhead.
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