Welcome to the newest member of the Alchemy CrossFit Team

July 11, 2009 by Coach Morden
Filed under Featured

Amatiel Tatiana Morden was born yesterday 4lbs, 11 oz. Both her and Marla are doing great and will be doing burpees in no time!

Tags: Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA

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  And Good Luck to Ryan “6-Pack” Lapadat on his quest to set Guiness world records and raise funds for kids hospital
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* Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
* Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
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