Alchemy CrossFit Grand Opening

September 21, 2009 by Coach Morden
Filed under Featured

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:

Tags: Alchemy CrossFit, Hamilton Ontario, CrossFit in Hamilton Ontario, Hamilton CrossFit, Upcoming Events, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA

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Coach's Corner
- Happy Canada Day!
  Happy Canada Day!
  And Good Luck to Ryan “6-Pack” Lapadat on his quest to set Guiness world records and raise funds for kids hospital
  Check him out or donate to the cause
  http://6packlapadat.com/
  You’ll see Ryan hanging out in the corner of the gym deadlifting for hours at a time – He’s not crazy (well he might be…) he’s [...]
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Adam, I have been going to your gym for almost two years now and I have never been in such good shape. Unlike most people, I actually enjoy working out now. I have been to a lot of gyms before and this one is by far my favourite. Because of your consistent work ethic, you are able to push me to my limits. I used to think I got a good work out before I started coming here, but there's nothing like having a good personal trainer to push you to your max so you can get the most of your workout. Trevor Donn
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.
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