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Alchemy CrossFit, Hamilton Ontario
http://www.alchemycrossfit.com
Alchemy CrossFit is the home of Hamilton Ontario's most experienced CrossFit training team. We offer elite coaching in Weightlifting, Powerlifting, Boxing, KettleBells, and CrossFit. We offer an inclusive community that will exceed your expectations.
Recent Posts
December 4th 2009 Workout of the Day – WoD
Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 3 times through the following series: 15 sec Frog Stand 5 Strict Pull ...
December 3rd 2009 Workout of the Day – WoD
Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 3 times through the following series: 15 Supermans 15 Sit Ups 15 High ...
December 2nd 2009 Workout of the Day – WOD
Buy In: 100 m Row x 6 Rest as needed between sprints Alchemy CrossFit Workout of the Day: Today’s focus is Strength Endurance. Fight through that lactic acid build up and push through the reps. 10 Lunges 10 Squats 20 Overhead Lunges 20 Jumping S...
December 1st 2009 Workout of the Day – WOD
Buy In: 500 m Row Alchemy CrossFit Workout of the Day: Today’s focus is Metabolic Conditioning. Speed is of utmost importance, Let’s move! 10 rounds for time: 10 Push Press 10 Wall Ball Cash Out: Max Plank...
Novemeber 30th 2009 Workout of the Day – WOD
Buy In: LAST DAY FOR THE CONTEST OF THE MONTH! Max squats in 3 minutes, GO!!!!!!!!! Alchemy CrossFit Workout of the Day: Today’s focus is Strength Endurance. Load, form and range of motion take priority over speed. 5 rounds, rest between rounds a...
November 26th 2009 Workout of the Day – WoD
Alchemy CrossFit Movement Preparation: Alchemy CrossFit: Bringing Elite Fitness to Hamilton. Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Good Mornings Ankles 3 times through the following series: 10 Push Ups 20 Squats 10 Dips 20...

