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Try Us for FREE!

You’re invited to experience Hamilton’s award winning Alchemy CrossFit for FREE! Call (289) 389-3595 or email info@alchemycrossfit.com today to book your free introductory session.

At Alchemy CrossFit we pride ourselves on our quality programming, outstanding trainers, and awesome community. The best way to see why we’re Rated “Best Fitness Club”, “Best New Business”, and “Best Personal Trainer” in the Hamilton Spectator Readers Choice Awards is to come out and experience Alchemy CrossFit first hand. In your free intro session we’ll take you through a specially designed warm-up and a workout that anyone can do – regardless of their fitness level.

We book these free introductory sessions as 1 on 1 sessions with one of our trainers at a time when you can also observe a class.  This way you get to know us and our training philosophy, and we get to know you, your fitness level, and your goals.  All the while you have a dedicated coach taking you through your very first CrossFit workout, helping you scale and modify it to suit your current fitness level.

Come on out – Try Us, Join Us – Build your extraordinary!

Five Stages of CrossFit – Catherine B.

Stage 1: Discovery. I look in the mirror and acknowledge the truth: I’m unfit and fat. Not that I’d ever really use the word ‘fat’ — I’d use ‘heavy’ or ‘overweight’. I know I need to make a change. But I’m not athletic, don’t like exercise classes and can’t seem to make a long-term commitment to a gym. So what to do?Well, there’s a new place — CrossFit — that just opened up. So I walk in the door to see what it’s all about. I’m pleasantly surprised that it looks like fun — small group of people doing different movements, participating in what look like simple exercises. Initial misgivings that it would be all ‘jocks’ seem unfounded. Women outnumber men; ages range from young to ‘mature’. Not everyone is thin. Looks promising. Adam, the instructor, seems nice — unnaturally cheerful and upbeat, but then most fitness instructors usually are — I might come back and try a class.

Stage 2: Doubt. That first class gets off to a rocky start. Adam, how can you call this ‘just’ the warm up? Nine exercises, 10 to 15 times each — I call it enough, in fact, more than enough. And you want me to do these nine exercises three times — for a WARM UP? You are out of your mind. You say you start the class AFTER the warm up? I just might start for the door and see you later.

Stage 3: Discomfort. Casting aside doubt, I come back for more CrossFit classes but find myself in a state of negativity: My body doesn’t bend like that. I can’t possibly lift that much weight. I’m too old to try that. But Adam has a trick: He says you can ‘scale’ the movements. If you can’t do a pushup from your toes, try it from your knees. If that doesn’t work, try it standing at the wall. He says it’s the range of motion that counts. I’m willing to give him the benefit of the doubt, at least for now. I’m feeling the effects of these classes throughout my body. To my surprise, my body seems to like the movements.

Stage 4: Realization. Hey, what’s going on? After a month of CrossFit, I can walk up stairs without stopping on the landings . . . the numbers on the scale are decreasing . . . my clothes aren’t tight anymore. Then two months of classes and you know what I’ve learned — Adam was right: My body DOES bend like that . . . I CAN lift that much weight . . . I’m NOT too old.

Stage 5: Enthusiasm. Wow — I love CrossFit. Adam makes sure each class is different . . . the classes are very intense but mercifully short, usually about 20 minutes. I’m losing weight, gaining strength and fitness, meeting great people. As an un-athletic person who has had a very tenuous commitment to exercise, I’m now committed to CrossFit. The results feel great — and you can’t keep me away from class!

September 14th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Lift:  

Snatch Complex

5x

5 Snatch  Grip Deadlifts

3 Snatch Pulls From Hang

1 Snatch

Workout of the day:

3x

20 Goblet Squats @24kg/16kg

20 OH Lunge/side @45#/25#

20 Box Jumps  @24″/20″

200m Run

September 12th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Workout of the day:

“Barbara”

5 Rounds

20 pullups

30 pushups

40 situps

50 squats

mandatory 3 min rest between rounds

September 10th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy-in:

Max Alternating Sledge hammer swings Tournament

Lift:

Push Press 3RM

Workout of the day:

5 Rounds     -cap 14 min-

10 Strict T2B

10 Strict Pullups

10 Strict HSPU

10 Hollow Rocks

Stimulus:

Strength

 

June 16th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy-in:

   Mobility Mondays!

Lift:   

Workout of the day:

  “EVA”

 5 rounds

 800m run

 30 pullups

 30 Kb Swings 32kg/24kg

Stimulus:

  Strength

June 15th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy-in:

   Contest of the month- Rope climbs for time 5 men/ 3 women

Lift:

   Power Snatch 30 reps- increasing weight each time

Workout of the day:

  3 rounds

  1 hang power snatch

  2 OH squat

  3 Power Snatch

  10 broad jumps

  20 mt. climbers

  30 jumping jacks

Stimulus:

  Metcon

June 14th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy-in:

   5×5 C2B Pullups

Lift:

   Front Squat 5×3

Workout of the day:

  4 rounds

  25 pushup

  200m sprint

  25 S2OH 95#/65#

  200m sprint

Stimulus:

  Strength

June 13th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy-in:

Lift:

   Deadlift 5rm

Workout of the day:

   “Friday 13th Crapshoot!!”

    Amrap 15 mins

    2- Ropeclimbs x1

    3- muscle ups x5

    4- burpee x20

    5- sprawl x5

    6- pushups x10

    7- rows x10

    8- KB deadlift x15 24kg/16kg

    9- KB highpull x15 24kg/16kg

  10- KB situp x10 24kg/16kg

  11- Wall balls x10 24kg/16kg

  12- Man makers x 5 2×40#/ 2×25#

Stimulus:

  Strength

June 12th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy-in:

  Max situps in 2 mins

Lift:

   Strict press 3×5

Workout of the day:

    100 Toes to Bar

    E.M.O.M 3 Renegade rows 2×35#/2×20#

Stimulus:

  Strength

June 11th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy-in:

  7 wall walks for time

Lift:

   Thrusters 5×3

Workout of the day:

    5 rounds

    100m rrun

    10 clapping pushups

    10 squat jumps

    50m side shuffle

    5 burpee with vertical jump

    5 strict C2B pullups

Stimulus:

  Metcon

June 10th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy-in:

  2 x 200m sprints rest 2 mins between effort

Lift:

   Pendlay Row 3×5

Workout of the day:

   1200m run

   60 wall balls 20#/14#

   60 dead stop KB swings 24kg/16kg

Stimulus:

  Strength