Category Archives: News

Keep up to date with Steel City CrossFit Hamilton member’s progress and up coming events and announcements

WOD- 5km Run

Posted on July 6, 2010 by admin

Snatch complex and 20 cal row for a warm up 5km Run for Time. Trish set a new PR, Great job Trish!

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WOD-Snatch

Posted on July 5, 2010 by admin

Berenger warmup followed by the snatch progression – Wide grip DL -Power Snatch OHS -Squat Snatch WOD. tabata 20 seconds on 10 seconds off Wide Grip Deadlifts Power Snatch OHS

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WOD Back Squats and Rowing Fundamentals

Posted on June 28, 2010 by admin

Dynamic Berenger warmup SWOD ‘Back Squats’ 3-3-3-3 WOD- 1 Min max calorie row 1 Minute Rest 1 Minute Max Burpees 1 Minute Rest 3 Total Rounds. Great job Val with a average of 21 burpees!!!!

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SteelCity CrossFit WOD- Snatch

Posted on June 25, 2010 by admin

Dynamic warmup involving the Snatch Progression 500m row 20 superman 20 OHS 20 Shoulder Openers Wod 21-15-9 Power Snatch Burpees Hang Power Cleans Burpees Great job today ladies i am really impressed with your progress

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June 17th WOD- Gymnastics

Posted on June 17, 2010 by admin

With Personal Trainer Evan Ferber warmup including- high knees, skipping intervals, pushups, supermans and situps Go Through the Foundations of Gymnastics movements such as Ring dips, Situps, Pullups and Pushups WOD “Barbara” 20 Pullups 30 Pushups 40 Situps 50 Squats … Continue reading →

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June 1st- WOD- Front Squats

Posted on June 1, 2010 by admin

June 1st WOD with Personal Trainer Evan Ferber Perform the berunger warmup that details the snatch as well sa other complex movements. Also perform 15 air squats and 20 double unders SWOD- Front Squats 3-3-3-3 WOD-  500m row to start … Continue reading →

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Victoria Day WOD- Thrusters

Posted on May 24, 2010 by admin

Personal Trainer- Evan Ferber Skill-  Dumbell Thrusters Dynamic warmup including- dynamic lunges, 250m row, 20 overhead squats, 250m row, 20 dbl unders, 20 shoulder openers 500m row 21 Dumbell Thrusters (40/25) 21 Pullups 500m row 15 Dumbell Thrusters 15 Pullups … Continue reading →

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Steel City CrossFit WOD

Posted on March 3, 2010 by admin

Warm up: Complete the following 2 times: 500 m row 20 Shoulder openers 15 squats 10 Sit ups 5 Burpees WOD: Tabata the following exercise: Squats Sit ups Burpees Your score is represented by the least number of reps completed … Continue reading →

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SteelCity CrossFit is not a Gym

Posted on March 3, 2010 by admin

SteelCity CrossFit is not a gym, gyms Don’t work I have posted this article because many people have asked me what kind of a gym SteelCity CrossFit is. Which begs the question: “Why would anyone look for a gym in … Continue reading →

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Your 24/7 Personal Online Health Coach Keeps You Moving Forward!

Posted on January 1, 2010 by admin

Introducing the Phoenix Fitness Hamilton Health Coaching Program. Our program combines the latest performance tracking technology from MYTRAK (A world leader in technology in the fitness industry) the creators of the M2 and the experience and education of the Phoenix Fitness Personal Training Team (a team of consisting of Physiotherapists, Personal Trainers, Kinesiologists, Sport Psychologist, Nutrition Experts, Chiropractor, Massage Therapists). Continue reading →

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