Monday - September 17, 2018   Strength: Every 90 Seconds for 8 Rounds 1 Power Clean - 1 Push Jerk - Drop 1 Power Clean - 1 Push Jerk Ascend   Metcon: Run 400m 21-15-9 Power snatches 95/65 Bar facing Burpees Run 400m    ...

        Friday - September 14, 2018   Strength: Establish a 1RM Front Squat   Metcon:  4 Rounds 15 Single Arm KB Swings 53/35 (American) 15 SDHP 53/35 300m Run   Saturday - September 08, 2018 08:45 - Doors Open 09:00 - Workout 10:00 - Open Gym   Sunday - September 09, 2018 12:00 -...

      Thursday - September 13, 2018   Skill: Inverted balance work   Metcon:  Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 50/35 (5 left then 5 Right) 14/12 Calorie Row      ...

[caption id="attachment_16274" align="aligncenter" width="525"] Never Forget[/caption]       Tuesday - September 11, 2018   Metcon: For Time 100 Deadlifts (135/95 lb) 100 Power Cleans (95/65) 100 Ground-to-Overheads (65/45)   43 Burpees Or 20 Minute AMRAP 3 Muscle Ups 4 Power Cleans 225/155 3 Front Squats 225/155    ...

[caption id="attachment_16267" align="aligncenter" width="1024"] 2018 Flags on the 48[/caption] Awesome showing and a great day hiking and hanging out on Mt. Pierce     Monday - September 10, 2018   Strength: Establish a 1RM Back Squat   Metcon: 2 Mile Run Post Workout 10 min. to complete as many BW Benchpress as you...

    Flags on the 48 - Tomorrow - report is for sunny and 65 at the base! Anyone who wants to carpool (5 of you have talked to me) meet at the gym between 7:15 and 7:30, we should be on the road by 7:45!   Friday - September...

  FLAGS ON THE 48   What: A group gym hike (We are "White Mountain" CrossFit after all) Flags are flown on all 48, 4,000'ers in NH from 12:00-2:00   When: September 8th, 2018 - Leaving the Trailhead at 9:30 (its a 1:20 minute ride from Concord)   Where: This year Mount Pierce, one of the easier...