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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!

April 19th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy-in:

2 Rounds

1 Minute Hollow Body Hold

1 Minute Wall Sit

1 Minute Dead Hang

Lift:

Push Press 1 Repetition Maximum

Workout of the Day:

Chipper

20 Handstand Pushups (HSPU) – Scale with 12 Wall Walks

20 Strict Pullups

Shoulder to Overhead (S2OH) @185/125

20 Burpee Box Jumps @24/20

20 Pendlay Row @185/125

Stimulus:

Strength Endurance

Cash Out:

Foam Roll and Stretch

April 18th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy-in:

Tabata:

Flutterkicks (Slow and Controlled)

Kettlebell Situps

Lift:

Power Snatch 1 Repetition Maximum

Workout of the Day:

As Many Repetitions As Possible (AMRAP) in 11 Minutes

Crab Walk Perimeter of Main Room

5 Straight Leg Body Rows (Scale up with Pullups)

5 Burpees

Stimulus:

Metabolic Conditioning

Cash Out:

Foam Roll and Stretch

April 17th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy-in:

Rope Climb

Lift:

Pause Front Squat – 5 Sets of 3 Repetitions (3-5 Seconds) @70-75% of 1 Repetition Maximum

Workout of the Day:

50 Toes to Bar (T2B)

50 Pushups

50 Russian Twists/Side @16/12 kg

Stimulus:

Strength Endurance

Cash Out:

Foam Roll and Stretch

April 16th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

A huge congratulations goes out to Alchemy member Hilary for successfully completing the 100 days of Burpees challenge. She began with one a day, then two, then three… and today is her 100th and final day! As a tribute to her, we completed 100 burpees during today’s buy-in.

Buy-in:

100 BURPEES

Lift:

3 Deadlifts Every Minute On the Minute (EMOM) for 10 Minutes @80-85% of 1 Repetition Maximum

Workout of the Day:

250 Double Unders (500 Skips)

EMOM

5 Jumping Lunges

Stimulus:

Metabolic Conditioning

Cash Out:

Foam Roll and Stretch

April 15th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy-in:

25 Static Toes to Bar (Scaled with Leg Raises)

Lift:

Bench Press – 5 Sets of 3 Repetitions @80-85% of 1 Repetition Maximum

Workout of the Day:

4 Rounds

20 Ball Slams @20/14

5 Max Height Vertical Jumps

20 Sprawls

5 Max Height Vertical Jumps

Stimulus:

Strength Endurance

Cash Out:

Foam Roll and Stretch

April 14th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy-in:

Mobility Monday

Lift:

Overhead (OH) Squat – 3 Repetitions Maximum

Workout of the Day:

5 Rounds

200m Row

20 Mountain Climbers/Leg

10 Burpees

10 Kettlebell Press/Arm @16/12

Stimulus:

Metabolic Conditioning

Cash Out:

Foam Roll and Stretch

April 13th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Lift:

Pendlay Row – 5 Repetitions Every Minute On the Minute (EMOM) for 6 Mintues @75% of 1 Repetition Maximum

Workout of the Day:

200 Kettlebell Swings

100 Pushups

50 Pullups

* Partition As You See Fit!

Stimulus:

Strength Endurance

Cash Out:

Foam Roll and Stretch

April 12th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy-in:

Coach Says (Like Simon Says)

Lift:

Push Jerk – 9 Doubles

Workout of the Day:

5 Rounds

10 Rebound Situps

Plank Walk Across Gym

10 Squat Jumps

Crab Walk Back Across Gym

Stimulus:

Metabolic Conditioning

Cash Out:

Foam Roll and Stretch

April 11th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy-in:

20 Pulls for Distance on Rower

Lift:

Back Squat – 3 Sets of 5 Repetitions @75-80%

Workout of the Day:

4 Rounds

25 Jump Lunges/Leg

25 Sit ups

Stimulus:

Strength Endurance

Cash Out:

Foam Roll and Stretch

April 10th Alchemy CrossFit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy-in:

Tabata:

Flutterkicks (Slow & Controlled)

Kettlebell Situps

Lift:

Deadlift – 4 Sets of 10 Repetitions @60-65% of 1 Repetition Maximum

Workout of the Day:

As Many Repetitions As Possible (AMRAP) in 12 Minutes

5 Power Clean @135/95

10 T2B (Scale with Hanging Knees to Elbow/Leg Raises/V-ups)

15 Wall Ball @20/14

Stimulus:

Metabolic Conditioning

Cash Out:

Foam Roll and Stretch