News & Events


Thursday 4.27.17




  • Pure Barre this Saturday @ noon
  • 9 Am class has returned every week Monday-Wednesday-Friday



Weakness EMOM (20)



3 Rd.

20 Walking Lunges while holding Wall Ball Overhead

20 Wall Balls over Peg Board (20/14)

20 Ring Pull-Ups


Wednesday 4.26.17




  • Pure Barre is this Saturday at Noon.  Please let us know if you plan to attend by emailing



Deadlift w/ clean grip – 5 x 5 @ 82%



  • 10 x 30′ cart walks
  • 50 cal row/ski
  • 100 Wall Balls (20/14)
  • 200 DU

To be completed in any order you want



20 x 180* box jumps

20 x single leg box jumps


Bench Press – 3 x 3 @ 95%


Bulgarian Split Squat 3 x 2@ 95%


Hang Snatch – 10 min to build to heavy single



Monday 4-24-17



  • 9 AM Class is Back!  Monday-Wednesday-Friday
  • Pure Barre is this Saturday @ Noon.  We need to have 8 people signed up or we can’t host class so please let us know at



Deadlift 3 x 10 @ 74% w/ pronated grip



AMRAP (14)

5 C2B

10 Slam Ball (20/15)

15 Push Press (115/85)



3 Rd.

10 Overhead Squats (95/65)

3 Bar Muscle-Ups

1 Legless Rope Climb


Bergner Warm-Up w/ light weight x 5


Wednesday 4.19.17


REMINDER! Power lifting clinic this Saturday, 4/22/17 from 10am-12pm with multiple record holder Nick Guidice.  Then he and his team will be working out afterwards and anyone is welcome to stay and see what moving real weight looks like!  Free to all current Granite State Fitness members, $10 for non-members

Last Week of deadlift cycle for class!  Remember everything we’ve been going over the past couple weeks, do not take a single rep for granted, get the most out of it.


Deadlift 5×5@83%




100m run


Max Push Up



Deadlift is @84%

A.  Tabata GHD Med ball throw 20/14

2 min rest

B. Tabata Cals on ski erg

All based on RPE after Strength Work-

C.  Snatch- 2@62%, 2@72%, 3@77%, 1@81%, 2@85%

D. C&J- 2@62%, 2@72%, 3@77%, 1@81%, 2@85%

E.  Wrist 3-way 3×25


Wicked Wisdom Wednesday!


We have a new segment starting. How well do you know your coach?

Nicole Elizabeth Mason

Age: 27, almost 28 (next week to be exact!)


How long have you been doing CrossFit? I started in the summer of 2012 when I was deployed to Afghanistan.


What made you stick with CrossFit for so long? I love the constant challenge and being able to push myself harder each day. The fitness gains that are made in CrossFit are like no other program out there. I love how strong I am and the confidence I have gained over the years. And the community/family that gain cannot be found anywhere else! No one is cheering you on at a standard gym.


What did you do for work before coaching? I used to be a Licensed Nursing Assistant for 5 years and I was a personal trainer at the Workout Club in Salem. I did a lot of manual labor work right out of high school before I joined the Army in 2010.


What inspired you to become a coach? I have a passion for helping people. That help can be anything inside or outside the gym. I love being able to help someone reach their goals. This is the most rewarding job I have ever had, other than continuing to serve my country. I thoroughly enjoy educating and motivating people about health and fitness. This is the job I want to have for the rest of my life!


What is your educational background? I have my Associates degree in science as a physical therapist assistant. I have completed many clinical rotations in the Rehabilitation Centers and Outpatient Clinics. I have extensive knowledge of rehab exercises and prehab exercises. I love that line of work! I have my CF-L1 and going for my CF-Level 2 this coming weekend (April 1st and 2nd), super excited! I used to be an EMT and volunteer firefighter, so I have that training and background of challenging work. I am certified in First Aid and CPR. I am currently renewing my Personal Training Certification through NASM. I am also doing online class to complete my bachelor’s degree in Sports and Health Sciences. I stay very busy and I am constantly learning.


What are some of your hobbies outside the gym? I love to go hiking with my dog and bring him to the beach. I enjoy traveling and going on different adventures. I love to cook and bake. I like to read and do yoga before I go to bed.


Favorite Food: Sushi

Favorite Cheat Food: Cookies!!

Favorite lift/movement: Back Squats/KB swings, wallballs

Least Favorite movement/lift: High rep front squats and pullups

Favorite workout: I enjoy longer workouts, something I can keep grinding at rep to rep.

Least Favorite: 14.5/16.5; 21-18-16-12-9-6-3 Thrusters and Burpees, that workout haunts me!

Daily Supplements: whey protein, carbohydrate drink from CytoSport, fish oil, vitamin D, Max Adrenal, Echinacea, probiotics, maitake mushroom (immune health), BCAA’s

What kind of nutrition program do you follow? I weigh and measure all my food. I count my macros religiously. I see food as fuel and I eat very clean. I perform better when I eat less packaged food and take the time to meal prep every week.