Buy In:
10  1-arm/1-leg KB deadlifts X4

Lift:
Deadlift – 1RM

Workout of the Day:
AFRAP in 8
100 skips
20 push ups
max plankl

Stimulus:
Strength endurance

Cash Out:
75 KB swings

Buy In:
50 Wall Ball

Lift:
Bench Press – 1RM

Workout of the Day:
40-30-20
Thrusters 65/45
Pull ups

Stimulus:
Metabolic Conditioning

Cash Out:
YWTA Exercise ]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/october-27th-2011-workout-of-the-day-wod/feed/ 0 http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/try-us-for-free/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/try-us-for-free/#comments Sun, 09 Jan 2011 20:04:43 +0000 Coach Morden http://www.alchemycrossfit.com/wordpress/?p=2176 You’re invited to experience Hamilton’s award winning Alchemy CrossFit for FREE! Call (289-389-3595) or email (info@alchemycrossfit.com) us 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!

Hamilton’s award winning Alchemy CrossFit is devoted to our members. Our philosophy is simple: we find success together. Our experienced, certified, and highly skilled trainers will ensure you reach your goals. Memberships include a range of services designed to help you achieve, maintain, and surpass your goals. You will do things you never thought possible and we will cheer you on the whole way. And you’ll not only have the coaches cheering you on- you’ll have a team of supporters in the form of our amazing Alchemy community.

You know when you walk in somewhere and you immediately feel at home? The smiles on the faces around you say more loudly than words ever could that you’ve found somewhere special? What makes Alchemy CrossFit so exceptional is the people.

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.