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:

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.

So if you want a FREE trip to California (and really who doesn’t?) Get into the gym, get involved, and get into the best shape of your life.

We will be scoring all the contensts and events similar to NASCAR – the higher you place the more points you get, and everyone who takes part gets some points. THe more events you take part in the more points you can earn. Around next June we will tabulate all the points and anounce the 4 winners who will fly to California to represent Alchemy CrossFit at the 2010 CrossFIt Games Affiliate Cup.

Remember to sign in and register online for your classes here.

Let us know how we can continue to improve our schedule to better serve you – our kick ass members!

If you have any questions or concerns please feel free to contact us at:

289-389-3595

info@alchemycrossfit.com

Adam and Marla

Alchemy CrossFit, Hamilton Ontario’s premier CrossFit facility is proud to be hosting Angela Hart of Concept2 at Canada’s first CrossFit Rowing Certification. This will be an information packed day with one of the best Rowing coaches you will ever meet. Expect to learn more about rowing and how it will improve your CrossFit performance than you ever imagined.

Vital Stats:

What: CrossFit Rowing Certification (1 day indoor, ergs only)

Where: Alchemy CrossFit, Hamilton Ontario – 67 Frid St, Unit 14, Hamilton, Ontario

When: Saturday November 14th 2009, 8:30Am till 5ish

CLICK HERE TO REGISTER

More info: http://www.crossfit.com/cf-info/specialty_certs.html

About Coach Angela Hart:

A competitive rower since 1981, Angela has coached scholastic, collegiate, masters and Junior National rowing teams. During the 1996 Olympic Games, Angela was a sports information specialist for the rowing venue. Angela has been an indoor rowing instructor since 1997 and has attended multiple CrossFit certifications. She also has the following certifications: Concept2 Master Instructor, Director of the Indoor Rowing Training and Certification Institute, USRowing level III coach, ACE personal trainer and Rowing Faculty, AFAA group fitness instructor, 200-hour RYT with the Yoga Alliance.

Congratulations to last months Winners, and all the rest of you who got pull ups for the first time ever, and those of you who improved their pull ups! I am SUPER PROUD of all of you! Amazing job and commitment. Glenn Hulme (AKA Monkey Boy) Really threw down the gauntlet in the last week with 30 gorgeous chest to bar pull ups in a row! Denise came in with a strong 25 rediculously high pull ups as well. Climber Power I guess =) Coming in second were Meathead # 3 in fine form busting out 27 in a row, and Lisa Kvedaras with her 10.75 (too bad lower lip to the bar doesn’t count!) Also a special shout out and congrats to Jane Castelli and Janet Ratcliffe who also broke into double digits – Great Work!

This month’s contest at Alchemy CrossFit Hamilton will be Double Unders – How many can you do in a row, no breaks, no resets, not skips between each double under?

We will offer 2 classes on Canada Day 9AM and 5:15PM you can still register ahead of time online.

We have some brand new toys! 250, 300, 350, 450, and 650 pound tires! So what to do with these fun new toys? Obviously L-sits and Elbow levers! Get ready for some sledging and flipping fun.

Check out the June 27th Workout – we’re starting to break them in!

We also now have a few gym challenges:

1. How high of a tire jump can you do? Standing?, with a running start?
2. What is the heaviest tire you can flip?
3. How high can you get the 650 tire stacked (ie on the 450? on the 450 and 300?, etc…)
4. how fast can you flip the 250 around the building with a jump in and out each flip (440M)?

post you results to comments!

CHECK OUT THE COMMENTS FOR DETAILS OF THE EVENT – It was truly impressive… Do you think you can survive the PAINSTORM? Saturday June 6th 2009, 2PM, Alchemy CrossFit, Hamilton Ontario. The true measure of how tough you are coming up – expect the unexpected and remember, “Pain is just Weakness LEAVING the Body”