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Welcome Home Suave…Coach Melo…NATION!

Welcome home Melo! Thank you for your service.

Welcome home Melo! Thank you for your service.


*Big Welcome Home to Coach Melo! Melo has been deployed for the last 7 months. Thank you for your service! We missed you! #USA 

*Rowing specific Endurance class will begin NEXT Thursday, May 5th. Please sign up on WodHopper.

*Benchmark Tuesday’s make a return this May. Every Tuesday we will be performing a classic CrossFit Benchmark Workout. Hope all can make it. Next Tuesday, May 3rd, we will be performing “Fran!” Are you ready?!

*”The Murph Challenge 2016″ Event and BBQ at CrossFit Hamilton- June 18th. More details to follow.

See more details about this by clicking here.



With a partner, complete as many sets as possible in 18 minutes:

15 Dumbbell Thrusters

12 Box Jumps #24/20 (Scale Step Ups (NO DBs)

9 Dumbbell Step-Ups #24/20 (Scale Lighter Weight)



*The goal is to go unbroken on DB Thrusters

*These rounds should be a max effort because of rest.

*Partner 1 will complete entire round while partner 2 rests. Partner 2 will complete entire round while partner 1 rests.

*Partners can use different size Dumbbells if needed.


*Whiteboard: Total # of Rounds partners complete in 18 minutes. 



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