Hamilton Ontario

February 1st 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max Ring Dips SPARQ-B: Speed drills – Fast Feet for 60 sec. Lift: Snatch 1RM Workout of the Day: 10-1 Turkish Sit ups (per arm) Row 250m between each set... Continue »

By Coach D | 01 February 2011 | Workout of the Day | Alchemy CrossFit, CrossFit in Hamilton Ontario, Hamilton Ontario, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day, Workout of the Day (WoD) |

Alchemy CrossFit Challenge – 2011

Date: Feb 26th 11am start What: 3 awesome workouts, Prizes, Fun, competition! Where: Alchemy CrossFit – 67 Frid St Unit 14 Hamilton Ontario More info Coming soon… Bookmark on Delicious Digg this post Recommend on Facebook Share on Linkedin... Continue »

By Coach D | 01 February 2011 | Announcements - Cancelations | ACF Challenge, Alchemy CrossFit, Alchemy CrossFit Challenge, Coach Adam Morden, CrossFit in Hamilton Ontario, Hamilton CrossFit, Hamilton Ontario, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA |

January 31st 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max Pull ups SPARQ-B: Balance drill Lift: Clean & Jerk – 1RM Workout of the Day: GRACE 30 Clean & Jerk 135/95 For Time Stimulus: Metabolic Conditioning Cash Out: Max... Continue »

By Coach D | 31 January 2011 | Workout of the Day | Alchemy CrossFit, CrossFit in Hamilton Ontario, Hamilton CrossFit, Hamilton Ontario, Pull Ups, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day, Workout of the Day (WoD) |

January 28th 2011

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Shoulder Matrix SPARQ-B: Reaction drill Lift: Bench Press – 3RM Workout of the Day: 3x 20 snatch (65/45) 20 pull ups 20 double unders Stimulus: Metabolic Conditioning Cash Out: Scapula... Continue »

By Coach D | 28 January 2011 | Workout of the Day | Alchemy CrossFit, CrossFit in Hamilton Ontario, Hamilton CrossFit, Hamilton Ontario, Pull Ups, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day, Workout of the Day (WoD) |

January 27th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max L-sit SPARQ-B: Agility drill Lift: Back Squat – 3RM Workout of the Day: CINDY AMRAP in 20 5 pull ups 10 push ups 15 squats Stimulus: Strength Endurance Cash... Continue »

By Coach D | 27 January 2011 | Workout of the Day | Alchemy CrossFit, CrossFit in Hamilton Ontario, Hamilton CrossFit, Hamilton Ontario, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day, Workout of the Day (WoD) |

January 26th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max Pull ups SPARQ-B: Speed drills – Band sprints Lift: Snatch – 3RM Workout of the Day: ANNIE 50-40-30-20-10 Double Unders Sit ups Stimulus: Metabolic Conditioning Cash Out: Max Ring... Continue »

By Coach Morden | 26 January 2011 | Workout of the Day | Alchemy CrossFit, CrossFit in Hamilton Ontario, Double Unders, Hamilton CrossFit, Hamilton Ontario, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day, Workout of the Day (WoD) |

January 25th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Max Pull ups SPARQ-B: Balance drills Lift: Push Press 3RM then build to a heavy Front Squat Workout of the Day: AFRAP in 10 minutes 5 Wall ball 10 Box... Continue »

By Coach D | 25 January 2011 | Workout of the Day | Alchemy CrossFit, CrossFit in Hamilton Ontario, Hamilton CrossFit, Hamilton Ontario, Push Press, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day, Workout of the Day (WoD) |

Alchemy CrossFit Charity and Community Involvement

Alchemy CrossFit is successful due to our amazing community and fantastic coaches. We pride ourselves in supporting each other and helping one another. For the first year and a half we were in business we informally supported local charities,... Continue »

By Coach Morden | 25 January 2011 | Articles, FAQ | Alchemy CrossFit, Charity, Community Involvement, CrossFit in Hamilton Ontario, Hamilton CrossFit, Hamilton Ontario, Hamilton Spectator Readers Choice, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA |

January 24th 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: 10 V-ups SPARQ-B: Quickness drill Lift: Deadlift – 3RM Workout of the Day: 10x 1 Deadlift 225/155# 10 Sprawls Stimulus: Metabolic Conditioning Cash Out: Max Pull ups Bookmark on Delicious... Continue »

By Coach Morden | 24 January 2011 | Workout of the Day | Alchemy CrossFit, CrossFit in Hamilton Ontario, Hamilton CrossFit, Hamilton Ontario, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day, Workout of the Day (WoD) |

January 22nd 2011 Workout of the Day – WOD

Hamilton’s Alchemy CrossFit Workout of the Day Buy In: Dead bug SPARQ-B: Reactions drills Lift: Bench Press Workout of the Day: ANGIE 100 pull ups 100 push ups 100 sit ups 100 squats Stimulus: Metabolic Conditioning Cash Out: 10... Continue »

By Coach Morden | 22 January 2011 | Workout of the Day | Alchemy CrossFit, CrossFit in Hamilton Ontario, Hamilton CrossFit, Hamilton Ontario, Pull Ups, today's workout, Where:67-Frid-St-Hamilton-Ontario-CANADA, Workout of the Day, Workout of the Day (WoD) |

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