CrossFit in Hamilton Ontario | Alchemy CrossFit, Hamilton Ontario| Hamilton Group and Personal Training | CrossFit | Boxing | CrossFit Endurance | KettleBells | Weightlifting | Powerlifting

Time to Start Training for the 2010 CrossFit Games!

It is time to take your CrossFit training to the next level because Alchemy CrossFit is going to send our top 2 male and female athletes to compete in the 2010 CrossFit Games Affiliate competition. That's right we will buy you a flight and get you from Hamilton, Ontario to Aromas, California and pay your entrance fees. All you need to do is workout hard and constantly strive to improve, eat right, and take part in gym events and monthly contests to earn points which will be used to determine the top 2 male and female crossfitters from Alchemy CrossFit. ...

Alchemy CrossFit Grand Opening

Wow what a success! Thank you to the social committee, and all the members and guests who came out, OVER 45 people! that was amazing! Congratulations to Jen, Michelle, and Rhoda on your winnings! ( a months free membership, a gorgeous KettleBell, and a movie night respectively) Check out some pics:

Welcome to the newest member of the Alchemy CrossFit Team

Amatiel Tatiana Morden was born yesterday 4lbs, 11 oz. Both her and Marla are doing great and will be doing burpees in no time!

Thank you! To Our Founding Members

Thanks to all our members for making our opening such a success. We have grown so quickly in fact that we are sold through our opening special earlier than anticipated. Thank you all for making our first month such a resounding success! To those of you wondering about who we are and what we do - Come on in and join our exciting classes and inclusive community. We offer a free trial class to see what we are all about, we know that once you experience CrossFit and all that it has to offer you will fall in love.

The Meathead Challenge…

So after the amazing barbell cert on the weekend a few of us have been inspired to get REALLY STRONG. The defining moment I think was Hearing Coach Rippetoe explain that 114 lbs teenage Texan girls were lifting more than most of the participants (Think 350lbs plus Deadlifts) - I see this as a problem. So we have decided that we will hold a challenge over the next 8 weeks. We want to see how Strong we can get and How much useful functional Muscle we can build (ie getting bigger without getting stronger pound for pound is failure) in ...

Fun with the Slackline

As we all know (your cue to nod...) Balance is one of the 10 fundamental physical skills we are developing here at Alchemy CrossFit, Hamilton Ontario. Working on a Slackline is a great way to develpo balance - with the added bonus of being really fun! There is a wealth of information available about Slacklining on the web; here are a few good sources. Slackline.com WikiHow's Article Currently no one has made the full length (the record is missing by 1 step) come on in and try your luck.

First Day – THANK YOU ALL!

A huge Thank You to everyone who made it out to our opening day Workouts! Your excitement and positive attitude made the day a resounding sucess. We went crazy getting ready to open today and the awesome group that made it to our classes made it all the more worthwhile. Thank you again, we will see you all soon!

About Us

Alchemy CrossFit, Hamilton Ontario is based on a philosophy of positive transformation. Alchemic processes transform materials from the everyday to the extraordinary. At Alchemy CrossFit we are committed to three main ideals: excellence, inclusive community, and competition. Fitness is our sport. You will not find the regular gym atmosphere at Alchemy CrossFit. Our community is built from people of all ages, shapes, and sizes. We are drawn together with one fundamental goal- getting into the best shape of our lives, and having a great time doing it. The program is intense- you won’t have time to read magazines or catch up ...

March 18th 2010 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles Warm up: Complete the following 2 times: 10 Dips 10 Straight Leg Body Rows Airplane Walk 400M Run Buy In: Max Ring Push Ups in 1 minute Strength Work: Squat 7 sets of 3 reps building to 3 moderate sets at 90% of 3RM Alchemy Crossift Workout of the Day: Today’s Focus is Metabolic Conditioning and Getting on the LEADER BOARD! Complete 3 rounds of the following Triplet "Helen" 400M Sprint 21 KettleBell Swings (24KG Men, 16KG Women) 12 Pull Ups Post your time to the Alchemy CrossFit Forum. Cash Out: 5 Turkish Get Ups per arm

Classes

CrossFit

Alchemy CrossFit’s CrossFit classes are the single best way to get into shape...

CrossFit Endurance

Alchemy CrossFit brings a new level of Endurance Training to Hamilton Ontario. ...

CrossFit KettleBells

Come to Alchemy CrossFit to discover the glorious Russian Kettlebell – a staple...

Lifting Club

Alchemy CrossFit’s Hamilton area Olympic Weightlifting and Powerlifting club...

Boxing

The Hamilton boxing program at Alchemy CrossFit is designed for both novice boxers...

Facility

Hours and Location

New Hours July 19th 2009 Click HERE for our class schedule. We are located at Unit...

Virtual Tour

Here is some information and pictures of the inside of Alchemy CrossFit, the Hamilton...

What is Different About Us

Coming soon SHARETHIS.addEntry({ title: "What is Different About Us", url: "http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/what-is-different-about-us/"...

Services

We offer the Hamilton Ontario region the following services: CrossFit Classes Weightlifting...

Events

CrossFit Rowing Foundations November 14th 2009 Alchemy CrossFit will be proud to...

Workout of the Day

March 18th 2010 Workout of the Day – WoD

March 17th 2010 Workout of the Day – WoD

Happy St. Paddy’s Day! Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles Warm up: 10 Push Ups 10 Pull Ups 10 Overhead Squats 10 Reverse Hyperextensions 3 times throught he above, then: Agility Ladder Drills Buy In: 400M... [Read more...]

March 16th 2010 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles Warm up: 10 Dips 10 Sit Ups 15 Mountain Climbers 15 Pull Ups 10 Balance Reaches Buy In: 20 Precision Jumps Strength Work: Push Press 7 sets of 3 reps building to a 3RM Alchemy... [Read more...]

March 15th 2010 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles Warm up: 5 L-Pull Ups 10 OHS 5 Hand Stand Kick Ups 10 V-ups 30 Second Wall Sprint Buy In: 3 x Max Double Unders Alchemy Crossift Workout of the day: Today’s Focus is... [Read more...]

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Coach's Corner
- Dynamic Stretching
  This article was taken from: www.yaledailynews.com
  Dynamic stretching
  By Monica Mark
  Staff Reporter
  Play almost any sport at any level and chances are you will be called to stretch beforehand. The typical routine is well-known and widespread: Reach for your toes, hold the stretch for 10 or 15 or 30 seconds, release and move on to another muscle. It [...]
Satisfied Clients
“ONE YEAR LATER…” It has been one year since we became acquainted with Adam Morden and his CrossFit ways – and what a year it has been! My knee no longer aches and hurts from years of running abuse. Debbie can perform “11 kipping pull-ups”; a year ago this count was “0”! Adam introduced us to lots of girls with names like “Fran”, “Cindy”, “Angie” and “Barbara” – very tough girls! We both discovered muscles we never knew were there, or that we could use. We learned to “Jerk” and “Squat” and “Snatch” and “Clean” – movements that are much more complex than they sound. Thank goodness we have had someone with Adam’s expertise, experience and patient coaching to guide us through and train us. No matter how sore or stiff or whiney we were, Adam always met us with an enthusiastic smile and another diabolical WOD! You can always tell when someone loves what they do and excel at doing it – they make it look and seem easy, they smile and laugh a lot, and before you know it… You are doing things you never thought you could do or would do… You are doing Muscle-ups, Kips, Handstands, Burpees, Norwegian falls, … You are pounding a tire with a sledgehammer, climbing a rope, sprinting, lifting 10,000 lbs over your head! You are doing all these things with pride and enthusiasm – because the guy who is telling you to do it: Has taught you how to do it properly, he has encouraged you to do it, he has done it carefully and made sure you were safe, He has CHEERED for you as you did it. He has given you a gift, an awesome gift… He teaches you the CrossFit way, to embrace the unexpected, to challenge yourself, to fight to the finish, to get it done! The ability and belief that you can do anything that life may throw at you. He has prepared you both physically and mentally to take on any of life’s great challenges – and he has done it expertly! Thank You Adam! 3,2,1…GO Andy and Debbie O’Rourke
The CrossFit Journal
World Class Fitness in 100 Words

* Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
* Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
* Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
* Regularly learn and play new sports.
www.CrossFit.com