each minute on the minute

DB deadlifts x5

DB cleans x5

DB thruster x5

for 20 minutes

40,30,20,10

overhead lunge

double unders

body rows

kettlebell swings

situps

Any age, any level you can do it! We can help!!

21-15-9

Sprawls, Deadlifts (BW), Sit ups and Thrusters

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FREE WEEK Trial.

New Years is the time people really start to focus on their health, fitness and fat loss goals.

That’s where we come in. Our Boot Camp programs are one of, if not the most effective programs for all around fitness.

We are so confident that you will find our boot camp hamilton program to be ideal for your fat loss and fitness needs. That we are willing to have you come for a full week FREE (that is a $40 value minimum).
No obligation, no commitment, no strings at all.
No other Hamilton Boot Camp gives you that opportunity.

We feel comfortable offering you this chance to try our boot camp because we know you’ll notice right away, the supportive atmosphere our members and coaches create. We also know that you’ll notice our instructor’s are more experienced, are classes are more varied, challenging and scalable.

What does that mean for you?

It means you can join the fitness boot camp any time (you do not have to wait for a “session” to begin. You can jump in right away when you’re ready. Not “when there is an opening”.

Come on in. Try it!
905-627-3308 Hamilton/Dundas
905-648-6555 Ancaster

Boot Camp Ancaster also available

PR: wait… I: wait… L: wait… LD: wait… I: wait… wait… C: wait… SD: wait…

In 13 weeks of doing 1 to 2 CrossFit classes per week, I’ve achieved a level of fitness, strength and body shape that I never even got close to over 15-20 years of so-called gym workouts. I’ve gone down a dress size and a bit, plus my jeans size is almost two inches less – I’ll repeat.. in just 13 weeks!!

Training with Coach Adam Morden has not only changed the way I exercise and eat (forever), but also the way I plan to approach all of life’s future challenges.”

Natalie H

Five Stages of CrossFit – Boot Camp
by Catherine Bianco

Stage 1: Discovery. I look in the mirror and acknowledge the truth: I’m unfit and fat. Not that I’d ever really use the word ‘fat’ — I’d use ‘heavy’ or ‘overweight’. I know I need to make a change. But I’m not athletic, don’t like exercise classes and can’t seem to make a long-term commitment to a gym. So what to do?

Well, there’s a new place — Steel City CrossFit — that just opened up (Jan. 2007). So I walk in the door to see what it’s all about. I’m pleasantly surprised that it looks like fun — small group of people doing different movements, participating in what look like simple exercises. Initial misgivings that it would be all ‘jocks’ seem unfounded. Women outnumber men; ages range from young to ‘mature’. Not everyone is thin. Looks promising. Adam, the instructor, seems nice — unnaturally cheerful and upbeat, but then most fitness boot camp instructors usually are — I might come back and try a class.

Stage 2: Doubt. That first CrossFit class gets off to a rocky start. Adam, how can you call this ‘just’ the warm up? Nine exercises, 10 to 15 times each — I call it enough, in fact, more than enough. And you want me to do these nine exercises three times — for a WARM UP? You are out of your mind. You say you start the class AFTER the warm up? I just might start for the door and see you later.

Stage 3: Discomfort. Casting aside doubt, I come back for more CrossFit – Boot Camp classes but find myself in a state of negativity: My body doesn’t bend like that. I can’t possibly lift that much weight. I’m too old to try that. But Adam has a trick: He says you can ’scale’ the movements. If you can’t do a pushup from your toes, try it from your knees. If that doesn’t work, try it standing at the wall. He says it’s the range of motion that counts. I’m willing to give him the benefit of the doubt, at least for now. I’m feeling the effects of these classes throughout my body. To my surprise, my body seems to like the movements.

Stage 4: Realization. Hey, what’s going on? After a month of CrossFit- boot camp , I can walk up stairs without stopping on the landings . . . the numbers on the scale are decreasing . . . my clothes aren’t tight anymore. Then two months of classes and you know what I’ve learned — Adam was right: My body DOES bend like that . . . I CAN lift that much weight . . . I’m NOT too old.

Stage 5: Enthusiasm. Wow — I love CrossFit. Adam makes sure each class is different . . . the classes are very intense but mercifully short, usually about 20 minutes. I’m losing weight, gaining strength and fitness, meeting great people. As an un-athletic person who has had a very tenuous commitment to exercise, I’m now committed to CrossFit. The results feel great — and you can’t keep me away from class!

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