Alchemy Crossfit, Hamilton Ontario » Coach Morden

The most enjoyable experience I’ve ever had at a gym…

Coach Morden — Sun, 05 Feb 2012 04:37:49 +0000

I first discovered Alchemy Crossfit by accident really. I literally work across the street from the gym and every day I would drive by seeing people work out. Sometimes people would be running out in the parking lot, other times I would see people climbing ropes and doing other various strength exercises through the big garage door that was regularly open in the summer. At that time I was running 3-4 days a week and also playing soccer twice a week. I considered myself to be in pretty good shape actually. Though I felt like something was missing, I wasn’t feeling that great about what I looked like physically and it seemed like I had plateaued with what I was doing. This is when I contacted Adam at Alchemy to discuss what I was looking for and let him know some of my fitness goals. He had me come out for a fitness test and let me tell you, it was quite an eye opener. He ran me through some basic exercises such as rowing, chin ups, push ups etc. This assessment made me quickly realize that I had quite a bit of work to do to get where I wanted to go. It was also an eye opener for me because I came to the realization that I wasn’t as in good shape as I thought. I really liked the idea of small classes (normally 5-10 people per class) and the sense of community that seemed to be permeating the gym. I decided to sign up and give it a shot and let me tell you, it was one of the best decisions of my life. I’ve been at Alchemy for about 2 months now and my core strength is as strong as its ever been and is getting stronger every day. I’ve trimmed off a few inches of fat around the waist and really toned my upper body. I’m finding that it’s helped with my quickness with regards to soccer as well. I’m getting from point A to point B much, much quicker now than I ever was before. Not to mention my recovery time during a game has grown leaps and bounds. I’m feeling much more confident these days as well. I must say, one of the best things about Alchemy is the trainers. Adam, Denise, Craig and the gang have been more than helpful with me (not to mention patient). They are always there to assist when needed and to give you that extra push to complete your workout. They are always so pleasant and definitely make this the most enjoyable experience I’ve ever had at a gym or fitness facility. The gym has such a community/family feel to it and I believe it’s due to the people who work there AND the people who work out there. I would recommend Alchemy Crossfit to anyone looking for a great, fun workout where you are pushed to the extent of your fitness level. Thanks to the gang at Alchemy I am well on my way to achieving my fitness goals. I’m officially addicted to Crossfit……and I love it.

Wayne van Duzen

Hamilton Spectator Readers Choice Awards

Coach Morden — Sun, 25 Sep 2011 20:31:04 +0000

Hi Everyone,

Alchemy CrossFit is excited to have been nominated again for the Hamilton Spectator Readers Choice Awards! Thank you to our awesome community for thinking so highly of us! Last Year Alchemy CrossFit was the proud winner of “Best Fitness Club – Coed”, “Best personal Trainer”, and “Best New Business” Thanks to all of you guys! With your help we will win again this year.

We would love your support – you can vote by going to www.thespec.com and clicking on the “Voting has begun” banner along the top of the page. We are on the second page of the survey under “BootCamp”

Every vote counts and we really appreciate your support!

You’ll see several of our members businesses have been nominated as well so please vote for them too!

THANK YOU ALL!

Acro Yoga Workshop Oct 16 2011

Coach Morden — Fri, 16 Sep 2011 12:23:41 +0000

Alchemy CrossFit is excited to welcome Erin Ball and Sasha Jeltkov back to lead us through another fun filled afternoon beginning with a yoga warm up, review of the AcroYoga basics and experimenting with more challenging lifts and transitions designed for those ready to take their partner practice even further. Here is your chance to learn more about partner and hand balancing, stacking your joints, controlling your breathing, and transitions from one pose to the next in a super fun afternoon!

When: October 16th 12-4pm

Where: Alchemy CrossFit 67 Frid St Unit 14 Hamilton Ontario

Contact: info@alchemycrossfit.com or 289-389-3595

Investment: $65 before Oct 1st, $85 after

Check out the event and let us know you are coming on Facebook: AcroYoga Workshop

The cost goes up October 1st so sign up now, either online using the link above or in person with Erin at 8 winds, or here at the gym.

Sept 5th 2011 Even More New Classes and Expanded Schedule!

Coach Morden — Tue, 12 Jul 2011 02:55:38 +0000

Welcome to all the new and returning Alchemy CrossFit members! Starting Tuesday September 6th we’ve added 7 more classes to keep our class sizes and instructor/student ratio low. We now have CrossFit classes at 415pm every day Monday to Friday and new 445pm CrossFit classes on Monday, Wednesday, and Friday. CrossFit Endurance is also coming back on Thursday nights and stay tuned for Tuesday 615pm class additions! All the previously scheduled classes are still on the schedule as well. Thank you again to all our members who make Alchemy CrossFit Hamilton’s best CrossFit and Strength and Conditioning facility. The amazing CrossFit community we have here inspires me every day!

The schedule is here: Hamilton’s Alchemy CrossFit Class Schedule and if you have any questions about it or anything else about our CrossFit, KettleBell, Combatives (Boxing, Kickboxing, Wrestling), Stretching and Mobility, or KettleCore Fitness Bootcamp programs please feel free to email us at info@alchemycrossfit.com or call 289-389-3595

Back in May we had to make this announcement:

Alchemy CrossFit just keeps growing! First, New Space (1000sq ft Boxing and Warm Up room) and now New Classes (Kick Boxing – Tuesdays 615pm, Yoga for CrossFit Wednesdays 7:15pm, Wrestling and Conditioning, and Olympic Lifting – Fridays 615pm) And expanded Kettlebell training schedules (615pm M W F) Thank you to all our members for making Alchemy CrossFit Hamiltons best, most fun, and most inclusive CrossFit and Strength and Conditioning center! If you haven’t had a chance check out our schedule and come on out and try a class! Join the Hamilton regions first certified and affiliated CrossFit trainer! Come see why were voted “Best Fitness Club” and “Best Personal Trainer” in the Hamilton Spectator readers choice awards!

Thanks for helping us keep growing and expanding to ensure you get the best workouts in the most amazing community!

Happy Canada Day!

Coach Morden — Fri, 01 Jul 2011 16:11:47 +0000

Happy Canada Day from everyone at Alchemy CrossFit! We hope you all have a great long weekend! Just a reminder, we have 1 class Canada Day at 9am and regular schedule on Sat and Sun.

June 30th 2011 Workout of the Day – WOD

Coach Morden — Thu, 30 Jun 2011 22:50:32 +0000

Hamilton’s Alchemy CrossFit Workout of the Day

Buy In:
400m Sprint

SPARQ-B:
Reaction

Lift:
Deadlift – 1RM

Workout of the Day:
Partner WOD
50m Dumb bell Sprint 95/65
100 Body rows
50m DB Sprint
100 Box jumps
50m DB sprint
100 Cleans 135/85
Each team member must complete the DB sprint before moving to the next exercise. Only one team member can work at a time for the 100

Acro Yoga and Hand Stand Workshop

Coach Morden — Wed, 29 Jun 2011 23:57:57 +0000

This is your chance to master your handstands, hand balances and awesome Cirque de Soliel like partner balances and poses. Come out and train with Canada’s Top Acro Yoga and gymnastics trainers for a super low price on July the 17th! More info upcoming – and if you can’t wait email me at info@alchemycrossfit.com and we’ll get your spot reserved.

When: July 17th 1-5pm (1-2 Hand Stand Workshop, 2-5 Acro Yoga Workshop)
Where: Alchemy CrossFit – 67 Frid St Hamilton Ontario 289-389-3595
Investment: Before July 9th $60 for both or $15 for Handstand workshop and $55 for Acro Yoga Workshop. After July 9th $70 for both, or $20 for Handstand Workshop and $ 60 for Acro Yoga Workshop.

Check out the event on Facebook and let us know you are coming!

Instructor Bios:

Erin and Sasha have been working together since January, 2011. They both enjoy performing, training and creating.

Erin Ball

Erin started practicing yoga in 2003 and it opened up a whole new world of possibility. She has since fallen in love with circus arts and has explored acrobalance/acroyoga, static trapeze, hoopdance and more. She has performed in England and Ontario and also shares her passion through teaching. She is a Thai Yoga Massage practitioner certified through Lotus Palm.

Sasha Jeltkov

Sasha has been doing gymnastics since the age of 6. He became a world class athlete and represented Canada at the Olympic Games in Sidney 2000 and in Athens 2004. Gymnastics led him to discover various circus arts, including acrobalance. He has performed hand to hand in Montreal and teeterboard across North America.

May 5th 2011 Workout of the Day – WOD

Coach Morden — Fri, 06 May 2011 00:22:16 +0000

Hamilton’s Alchemy CrossFit Workout of the Day

Buy In:
5 muscle ups rows

SPARQ-B:
Balance

Lift:
Squat/ V-push- 3RM

Workout of the Day:
5x
10 supine body rows
15 push ups
250m row damper set at 10

Stimulus:
Strength Endurance

Cash Out:
prowler push

Congratulations to Team Alchemy CrossFit!

Coach Morden — Wed, 04 May 2011 23:23:18 +0000

Congratulations to all the members who worked so hard to help Alchemy CrossFit do so well over the last 7 weeks of the CrossFit Games Open! We placed 12th out of 28 teams to complete all the Open workouts, and out of 62 teams to start! Way to go everyone! It’s time to really amp it up now and get set to Blow away the competition at the Canada East Regionals! I know if we really commit over the next 4 weeks we can and will take it to the next level and win ourselves a spot in California at the CrossFit games in LA in July. The Coaches have put together a training program for the next 4 weeks – come see us at the gym and we’ll set you up =)

FREE! Nutrition for Performance Webinar – Alchemy CrossFit Nutrition Contest

Coach Morden — Wed, 13 Apr 2011 12:25:05 +0000

Join Us this Thursday for a FREE webinar with Celebrity Nutritionist Haylie Pomroy. Tons of great info and a chance to get more of your questions answered by the person responsible for Robert Downey Jr’s Nutrition for IronMan 2.

Nutrition for Performance Q&A with Haylie Pomroy – Alchemy CrossFit

Join us for a Webinar on April 14

We are super excited to announce an upcoming webinar with Haylie Pomroy – Celebrity nutritionist and trainer. This is a really exciting opprotunity to hear from Haylie and get some of your questions answered. If you have any specific questions in regards to how nutrition will effect your performance please feel free to email them to me and i’ll pass them on to Haylie.

Time: 730PM
Date April 14th – Thursday
Place: Online – email me to register and get a link
Cost: FREE

About Haylie:

Haylie Pomroy is a nutritionist in Beverly Hills California. As a frequent guest on the popular television show