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 ...
December 4th 2009 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 3 times through the following series: 15 sec Frog Stand 5 Strict Pull Ups 15 sec Tuck L-Hang 15 Supermans Then, complete the following Speed drills 3 times each: 15 Seconds Wall Sprint Power Skips (for height) Jumping Lunges for distance Buy In: Max Handstand Hold Alchemy CrossFit Workout of the Day: Today’s focus is Strength Endurance. Begin with: Push Press 5 - 5 - 5 - 5 - 5 Then complete 40 - 30 - 20 - 10 Rep rounds of the following couplet: Overhead Squats Hanging Knees to Elbows Cash Out: Max Plank Post time to the Alchemy CrossFit Forum.
Classes
CrossFitAlchemy CrossFit’s CrossFit classes are the single best way to get into shape...
CrossFit EnduranceAlchemy CrossFit brings a new level of Endurance Training to Hamilton Ontario. ...
CrossFit KettleBellsCome to Alchemy CrossFit to discover the glorious Russian Kettlebell – a staple...
Lifting ClubAlchemy CrossFit’s Hamilton area Olympic Weightlifting and Powerlifting club...
BoxingThe 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 UsComing soon SHARETHIS.addEntry({ title: "What is Different About Us", url: "http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/what-is-different-about-us/"...
ServicesWe 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
December 4th 2009 Workout of the Day – WoDAlchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 3 times through the following series: 15 sec Frog Stand 5 Strict Pull Ups 15 sec Tuck L-Hang 15 Supermans Then, complete the following Speed drills 3 times each: 15 Seconds... [Read more...]
December 3rd 2009 Workout of the Day – WoDAlchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 3 times through the following series: 15 Supermans 15 Sit Ups 15 High knees Then, complete the following Balance drills 5 times each: Single leg/opposite leg reach Single... [Read more...]
December 2nd 2009 Workout of the Day – WODBuy In: 100 m Row x 6 Rest as needed between sprints Alchemy CrossFit Workout of the Day: Today’s focus is Strength Endurance. Fight through that lactic acid build up and push through the reps. 10 Lunges 10 Squats 20 Overhead Lunges 20 Jumping Squats 30 Jumping Lunges 30 Squat Tuck Jumps Cash Out: Max Push Ups SHARETHIS.addEntry({ title: "December... [Read more...]
December 1st 2009 Workout of the Day – WODBuy In: 500 m Row Alchemy CrossFit Workout of the Day: Today’s focus is Metabolic Conditioning. Speed is of utmost importance, Let’s move! 10 rounds for time: 10 Push Press 10 Wall Ball Cash Out: Max Plank SHARETHIS.addEntry({ title: "December 1st 2009 Workout of the Day – WOD", url: "http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/december-1st-2009-workout-of-the-day-wod/"... [Read more...]
Read More Posts From This CategoryFREE TRIAL CLASS
The CrossFit Journal
