Friday - September 25, 2015   Strength: Clean and Jerk Warm up Work up to a heavy single 5x3 @65%-75% T&G   Conditioning: 3 Rounds 500m Row 50 Ab Mat Sit-ups or 30 GHD's 15 Deadlifts 225/155   Saturday - September 26, 2015 08:45 - Doors Open 09:00 - Warm-up 09:15 - Workout 10:00 - 12:30 Open Gym   Sunday - September 27,...

[caption id="attachment_6515" align="aligncenter" width="900"] We are very excited to announce the addition of our new coach, Jenny Bronson.Jenny has worked out here at White Mountain for over a year now and comes to us with more then 10 years of personal training experience. She holds...

[caption id="attachment_6501" align="aligncenter" width="594"] A Big Congratulations to all the WMCF family that: "REACHED THE BEACH"[/caption]       Wednesday - September 23, 2015   Strength: Bench Press Warm-up 5x3@ 2.5-5lb heavier then last week   Conditioning:  *BC-40-*BC-30-*BC-20-*BC-10-BC Alternating DB Snatch Alternating Pistols Double Unders *Bear Crawl    ...

[caption id="attachment_6497" align="aligncenter" width="640"] Great Job Dan & Dave"Spartan Beast" Complete13.5 Miles / 10K feet elevation / 39 Obstacles[/caption]     Tuesday - September 22, 2015   Tabata:  2 rounds Russian Twists 35/15 20 sec. on 10 sec. off x4 Evil Wheels 20 sec. on 10 sec. off x4 Flutter Kicks 20 sec. on 10 sec....

[caption id="attachment_6483" align="aligncenter" width="800"] WMCF grabs a bite atop Osceola during the "Flags on the 48" hike[/caption] Olympic Lifting with Christian is this Tuesday 6:00AM   In case you missed it, here is Crossfit Juggernaut's Barbell for Boobs WOD! If you haven't signed up, find a same sex team member...

[caption id="attachment_6479" align="aligncenter" width="900"] Tabata Handstand Holds[/caption]     Friday - September 18, 2015   "Boat Races"   Conditioning: 4 Rounds :45 Seconds work - :15 Seconds rest : 45 Ground 2 Overhead 135/95 (scale to 5+ unbroken) : 45 Ring Rows : 45 Sled Pushs 115 / 60 on sled : 45 Tire Flips : 45...

[caption id="attachment_6473" align="aligncenter" width="900"] Andy with an overhead carry each round in the Hero workout "Paul"[/caption]   Thursday - September 17, 2015   Skill Work:  Rope Ciimb Accessory Strength: GHD Sit-ups 3 sets Conditioning:  6 minute AMRAP 5 Dumbbell Burpees 40/20  1/2 Gasser 10 Box Jumps 24/20 1 minute rest into 6 minute AMRAP 5 Deadlifts 185/125  10 Devil Lunges (L + R...

[caption id="attachment_6469" align="aligncenter" width="768"] Row, Row, Row, your Boat[/caption]         Wednesday - September 16, 2015   Strength: Bench Press Warm-up 5x3@ 2.5-5lb heavier then last weeks 70%   Conditioning: 21-18-15-12-9-6-3 T2B Ring Dips 75' Plate Push between each round   Weekly Challenge: Max Meter Row in 1 minute on SLIDES...

[caption id="attachment_6456" align="aligncenter" width="900"] "Be in Synch or Sink"[/caption]   The Four-Play Competition on Sunday was a huge success and the reason for that was everyones hard work and commitment. There are to many of you to thank individually but to all the Athletes, Judges, Equipment movers,...

[caption id="attachment_6451" align="aligncenter" width="900"] The Regatta is ready[/caption]         Monday - September 14, 2015   Strength : Front Squat Warm-up 20 Reps135/95 500m Group Row 20 Reps 95/65 500m Group Row 20 Reps 75/55 500m Group Row   Conditioning: AMRAP 4 Minutes 5 KB Swings 5 KB SDHP 5 Goblet Squats Rest AMRAP 4 Minutes 10 Sit-ups 15/10 10 Russian Twists 15/10 10 Push-ups    ...

This is just a test… if we need to tell you about a closing, this is how it would look… If you get this, let the coach tomorrow know the pop-up worked… thanks!