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

Tuesday – January 26th, 2021
In Gym Metcon: 250m Erg of Choice (Bike is 15/12 cal) 10 Sit-ups 10 DB Snatches 10 DB Push Press
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Monday – January 25th, 2021
In Gym Strength: Tempo Front Squats 3/3/x 6×3 Metcon: 16-14-12-10-8-6-4-2 Bar Rows Burpee Box Jumps At Home Warm-up: Alternating Tabata
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Friday – January 22nd, 2021
In Gym Strength: EMOM 9 Minutes – Add Weight Twice 4 Push Jerks Metcon: For Time: 24 Box Jumps 15
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Thursday – January 21st, 2021
In Gym Strength/Skill/Prep: Burpee Build Metcon: For Time 50 Double Unders 50 Ab-Mat Sit-ups   6 Full Snatches 135/95 40
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Wednesday – January 20th,2021
In Gym Metcon 1: Interval Bike 2 Rounds as follows: :50 Work :10 Rest :40 Work :20 Rest :30 Work
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Tuesday – January 19th, 2021
In Gym Strength/Skill/Prep 1: Burpee Build Metcon: 1-2*3-4*5-6*7-8*9-10 Ascending Ladder DB Snatch + OH Lunge Left + OH Lunge Right
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Monday – January 18th, 2021
Regular Hours Today New SATURDAY Hours Starting This Week: 08:00 Class 09:30 Class 11:00-12:00 Open Gym (Still must sign up)
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Friday – January 15th, 2021
In Gym Strength: 16-18 Minutes Snatch Technique Work Metcon: AMRAP 15 Minutes   5 DB Busters (DB Burpee/Clean/Thruster)  10 Russian
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Thursday – January 14th, 2021
In Gym: Strength/Skill/Prep: Burpee Build Metcon 1: Bike 40/30 Calories for time *Run Multiple heats as needed Metcon 2: 3
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Wednesday – January 13th, 2021
In Gym Strength/Skill/Prep 1: Burpee Build Strength/Skill/Prep2 : Tabata Hang Power Clean & Jerks 115/75 Metcon: 18-15-12-9-6-3 Erg Calories of
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Tuesday – January 12th, 2021
In Gym Strength/Skill/Prep: Accumulate Max Work time in 10 minutes Rotating after each break A: Static Deadlift Hold 275/185 B:
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Monday – January 11th, 2021
In Gym Strength/Skill/Prep 1: Burpee Build Strength/Skill/Prep 2: EMOM for 9 minutes 5 Front Squats Add weight after your 3rd
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