Complete a Free Trial session as an introduction to White Mountain Crossfit programming

Thursday – February 11th, 2021
In Gym Strength: Tabata Paused OH or Front Squat (pause 20) (Goal is a focus on core bracing, weight shouldn’t
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Wednesday – February 10th, 2021
In Gym Strength 1: Bench Press 5×5 Strength 2: Deadlift 5×5 Metcon: 21-15-9 DB Snatches 50/35 OH Plate Sit-ups 35/25
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Tuesday – February 9th, 2021
In Gym  Metcon1: 4 Rounds (13 minute cap) 10 DB S2O 50’s/35’s 10 Burpee Pull-ups 10 Box Jumps 24”/20” Rest
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Monday – February 8th, 2021
In Gym Strength/Skill/Prep: Burpee Build Strength: Bear Complex Work to a 1 set max Metcon: AMRAP 12 minutes 4 Bear
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Friday – February 5th, 2021
In Gym Strength/Skill/Prep: Burpee Build (almost done… hang in there) Strength: Back Squats 5×6 Ascending Metcon: 3 Rounds 30 Medball
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Thursday – February 4th, 2021
In Gym Strength/Skill/Prep: EMOM for 10 Minutes 3 Power Snatches +1 Full Snatch Ascending as quality allows Metcon: 3-6-9-12-15-12-9-6-3 *Bloomer/Shuffle
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Wednesday – February 3rd, 2021
In Gym Metcon 1A: AMRAP 5 Minutes Wallballs KB Lizard Rows 53/35 (L=1, R=2) (Each set of wallballs must have
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Tuesday – February 2nd, 2021
NO AM CLASSES TODAY (TUESDAY) – WATCH THE TRIIB APP FOR AFTERNOON CLASS STATUS In Gym Strength/Skill/Prep: Burpee Build (Number
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Monday – February 1st, 2021
In Gym Strength/Skill/Prep: Burpee Build Strength: Hang Power Clean  Skill Work light Metcon: 4 Rounds (SRX 5 Rounds) 15 Box
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Friday – January 29th, 2021
In Gym Strength/Skill/Prep: Burpee Build Metcon: AMRAP 15 minutes Athletes choice, sets of 6 / 12 / 18 (All must
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Thursday – January 28th, 2021
In Gym Strength/Skill/Prep: Burpee Build Metcon 1: Every other minute on the minute for 10 Min. Minute 1 6 HSPU’s
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Wednesday – January 27th, 2021
In Gym Strength/Skill/Prep: Burpee Build Strength:  Power Cleans 135/95 (SRX 155/105 EMOM 10 Minutes progressive reps 1,2,3,4,5,6,7,8,9,10 Metcon: 7 Minute
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