A GREAT START TO A NEW YEAR

FREE SEMINAR OPEN TO EVERYONE

Alchemy CrossFit can help you get a great start to 2012. Our amazing coaches will help you achieve your best level of health & fitness. If you want to know more please join us for a free seminar hosted by Adam Morden: “How to get the Most out of your CrossFit Membership”.  This awesome seminar will cover goal setting, how to customize the program, our specialty classes, and membership perks like ART and Nutrition Counselling.

Interested in learning more?

Come join us at Alchemy CrossFit on Sunday January 22nd 2012 at 1pm-3pm.

We are committed to building 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.
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January 27th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day

Buy In:
5x 100m Row sprints

Lift:
Deadlift – 3RM

Workout of the Day:
40 KB Swing 32/20
30 Push ups
20 Jump squats
30 KB High pulls 32/20
40 Wall ball 24/16

Stimulus:
Strength endurance

Cash Out:
Stretch matrix

January 26th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day

Buy In:
Max KB swings in 3 min

Workout of the Day:
“ANGIE”
100 pull ups
100 push ups
100 sit ups
100 squats

Stimulus:
Metabolic conditioning

Cash Out:
Stretch

January 25th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day

Buy In:
5 Skin the Cat

Lift:
Back squat – 3RM

Workout of the Day:
10-1
Bent over Row 115/85
Weighted Step ups 90/50

Stimulus:
Strength endurance

Cash Out:
Stretch Matrix

January 24th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day

Buy In:
Max KB swings in 3 min

Lift:
Overhead Squat – 3RM

Workout of the Day:
3x
10 OH squat 95/65
30 Double unders

Stimulus:
Metabolic conditioning

Cash Out:
Band stretches

January 23rd 2012 Workout of the Day – WOD

January 21st 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day

January 20th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day

January 19th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day

Buy In:

Max KB swings in 3 min

Lift:
Back Squat or Push press – 5RM

Workout of the Day:
“DIANE”
21-15-9
Deadlift 225/135
Handstand push upsStimulus:

Strength Endurance

Cash Out:
Stretch matrix

January 18th 2012 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day

Buy In:

January 17th 2012 Workout of the Day – WOD