Tuesday - December 18, 2018   Metcon: 21-15-9 Calorie Row DB burpee box step-ups 50/35 (20”/16”) DB Push Press 50/35   Rest per Coach   150 Sit-ups for time TOM 4 Burpees    ...

[caption id="attachment_16709" align="aligncenter" width="1024"] Nothing like some Turkish Get-ups with Mabel to start the day off right[/caption]         Monday - December 17, 2018   Strength: Work to a heavy Bench Press as follows Warm-up 5 rep 4 rep 3 rep 2 rep 1 Rep   Metcon: AMRAP 10 Minutes Wallballs 20/14 ...

  Friday - December 14, 2018 Strength: Accumulate: Max Back Rack Lunges in 5 minutes 1/2 Body weight   Metcon:  10 Rounds 10 Calories on the Rower   8 Box Jumps   6 HR Push-ups   4 Double KB Clean & Jerks 35’s/25’s   2 Bar Muscle-ups (Scale is...

    Tuesday - December 13, 2018   Strength: Turkish Get-ups   Metcon: Against a 14 minute Clock 3 Deadlift 135/95 3 Front Squat 135/95 3 Push Jerks 135/95 Row 250m 6 Deadlift 6 Front Squat 6 Push Jerks Row 250m 9 Deadlift 9 Front Squat 9 Push Jerks Row...

    Wednesday - December 12, 2018   Strength: EMOM 20 Minutes 1 Power Clean 225/155 3 HSPU (SRX Strict)   Metcon :  1 Minute Max Thrusters 75/55 1 Minute Rest 1 Minute Max Calories on the Bike 1 Minute Rest 1 Minute Max Russian KB Swings 70/53 1 Minute Rest ...

[caption id="attachment_16687" align="aligncenter" width="768"] "Family Fitness"[/caption]   Reminder: Saturday December 22nd from 6-9pm White Mountain Holiday Party here at the gym BYOB and bring an appetizer if you can. If you would like to leave your 4yo or older child at Flipz during this time please sign...

      Monday - December 10, 2018   Strength: Push Press Work to a heavy Single   Metcon: AMRAP 3 Minutes Ascending by 2’s Power Snatch 75/55 Medball Cleans 4 Minutes Rest AMRAP 4 Minutes Ascending by 2’s Power Snatch 95/65 Medball Cleans 4 Minutes Rest AMRAP 5 Minutes Ascending by...

        Friday - December 07, 2018   Strength: Accumulate: 5 Rope Climbs 25 DB Curls 50 GHD Sit-ups   Metcon:  5 Rounds 50 Double Unders   5 Back Squats 225/155 (Rack ok) Rest 1 minute between rounds   Saturday - December 08, 2018 08:45 - Doors Open 09:00 - Workout 10:00 -...

      December 06, 2018   Metcon:  EMOM 24 Minute 1 - 5 D-Ball over shoulder (HAP) Minute 2 - 1 Round of Cindy Minute 3 - 15/12 Calorie Row Minute 4 - 5 HSPU     ...

[caption id="attachment_16662" align="aligncenter" width="1024"] Happy Birthday Coach Skye from your entire White Mountain Family[/caption]   Mark your calendars! We would like for you all to join us at the gym on Saturday December 22nd from 6-9pm for a holiday gathering. BYOB and an Appetizer to share if...