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Congratulations to Team Alchemy CrossFit!

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,... Continue »
By Coach Morden | 04 May 2011 | Announcements - Cancelations | |    

FREE! Nutrition for Performance Webinar – Alchemy CrossFit Nutrition Contest

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.... Continue »
By Coach Morden | 13 April 2011 | Nutrition, Nutrition Challenge | , , , , , , |    

April 2nd 2011 Workout of the Day

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 5 Muscle up attempts SPARQ-B: Agility Lift: Bench Press – 5RM Workout of the Day: 30 Wall ball 20/14 10 Push ups 20 Wall ball 10 Push ups 10 Wall... Continue »
By Coach Morden | 02 April 2011 | Workout of the Day | , , , , , , , , |    

April 1st 2011 Workout of the Day

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: max double unders SPARQ-B: Speed Lift: Back Squat – 1RM Workout of the Day: AMRAP in 12 min / OR 5 Rounds 10 CTB pull ups 10 Body rows 10... Continue »
By Coach Morden | 01 April 2011 | Workout of the Day | , , , , , , , , |    

March 31st 2011 Workout of the Day

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: max pisotls SPARQ-B: Balance Lift: SDLHP – 1RM Workout of the Day: AMRAP in 10 min 200m sprint 20 burpees Stimulus: Metabolic Conditioning Cash Out: Stretch Bookmark on Delicious Digg... Continue »
By Coach Morden | 31 March 2011 | Workout of the Day | , , , , , , , , |    

March 30th 2011 Workout of the Day

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: max pistols SPARQ-B: Quickness Lift: Press – 1RM Workout of the Day: TABATA…. Lunges Sit ups Mountain climbers Stimulus: Strength Endurance Cash Out: Max L-Sit Bookmark on Delicious Digg this... Continue »
By Coach Morden | 30 March 2011 | Workout of the Day | , , , , , , , , |    

March 29th 2011 Workout of the Day

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max pistols SPARQ-B: Reaction Lift: Deadlift – 1RM Workout of the Day: 21-15-9 MB Cleans Squat thrusts Stimulus: Metabolic Conditioning Cash Out: 5 Muscle up Bookmark on Delicious Digg this... Continue »
By Coach Morden | 29 March 2011 | Workout of the Day | , , , , , , , , |    

March 28th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: skin the cat SPARQ-B: Agility Lift: Bench Press – 1RM Workout of the Day: 3x 5 HSPU 10 strict press 95/65 15 push ups 20 pull ups Stimulus: Strength Endurance... Continue »
By Coach Morden | 28 March 2011 | Workout of the Day | , , , , , , , , |    

PRIZES ANNOUNCED!! Alchemy CrossFit Nutrition Challenge

At long last, and just in time before the challenge begins in earnest next week – Here are your Prizes for the Alchemy CrossFit Nutrition Challenge! Remember, these prizes will be drawn for out of a hat at the... Continue »
By Coach Morden | 20 March 2011 | Nutrition, Nutrition Challenge, Upcoming Events | , , , , , , , , , , | 4 Comments   

Ready for the OPP

When I first started to think about applying the OPP, I knew that one of their core competencies was to be in the best physical condition. Alchemy Crossfit was my platform. Not only was I committed to the program... Continue »
By Coach Morden | 16 March 2011 | Member Stories | , , , , , , |    
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