Monday - August 27, 2018   Strength: Back Squats 6x3 @ 70% Front Squats 3x6 @ 50%   Metcon: 3 Rounds 80 DU   8 C2B 200m Run   8 Thrusters 135/95     ...

[caption id="attachment_13384" align="aligncenter" width="900"] Flags on the 48 - Saturday September 8th Leaves from here!!![/caption] 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...

      Wednesday - August 22, 2018 Strength: Arnold Presses  2 Sets of 6, 1 Set max reps (max exceeds 12 move up in weight)   Accessory Strength: 45 Barbell Curls / 30 Bent Rows   Metcon :  2 Rounds 800m Run   5 Ring Dips   5 Ring Rows 20...

    Tuesday - August 21, 2018   Strengh/Skill: Turkish Get-ups   Metcon: "Tabata This!" Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest...

        Monday - August 20, 2018   Strength: Back 8x2 @ 80% Front 2x8 @ 60%   Metcon: AMRAP 13 Minutes   3 Clusters 155/105   6 T2B   9 Bar Push-ups   6 T2B    ...

[caption id="attachment_12840" align="aligncenter" width="900"] Nothing like a little"Duck Walk Pizza Tag"to start your day off right![/caption]     Friday - August 17, 2018   Strength: Front 8x2 @ 75% Back 2x8 @ 55%   Metcon:  Workout 1 - For Time 100 Slamballs over wall 50/30 Workout 2 - For Time Row 2K...

      Thursday - August 16, 2018   Metcon:  Partner Workout 5 rounds P1  1,2,3,4,5,etc (Partner picks up where other left off) Front Plate Lunges (L+R=1) 45/35 Plate Sit-ups (Plate always toward ceiling) Power Snatch 95/65 (SRX Full) P2 200m KB Farmers Carry 53’s /35’s      ...

[caption id="attachment_12597" align="aligncenter" width="996"] Congratulations Kayla & Nick!!![/caption]     Wednesday - August 15, 2018   Strength: Arnold Presses  2 Sets of 6, 1 Set max reps (max exceeds 12 move up in weight)   Accessory Strength: 40 Barbell Curls 25 Bent Rows   Metcon :  12 Minute EMOM Minute 1 - 1 Rope...

    Tuesday - August 14, 2018   Metcon: 30 Ground to Overhead 185/125 Rest 5 Minutes *21-*15-*9 Deadlifts 185/125 Bar Facing Burpees *400m Sandbag Run    ...