Friday – August 3, 2018
  Saturday: 31 Heros Workout – Starts at 9:00 – We hope to see you!!!   Friday – August 03, 2018   Strength: Front Squat Establish a 1 RM   Metcon:  Run 600m 21-15-09 Overhead Squats 95/65 Ring Dips Run 600m   Saturday – August 04, 2018 08:45 – Doors Open 09:00 – Workout –
Thursday – August 2, 2018
  Reminder: 31 Heros workout Saturday starting at 9:00   Thursday – August 02, 2018   Strength/Skill: EMOM 12 Minutes Minute 1 –   8 Front Rack Lunges 135/95 (L=1, R=2) Minute 2 – 10 Plate Sit-ups 35/25 Minute 3 – 12 Burpees   Metcon: Partner Workout Buy In – 20 Tire Flips total (partition how
Wednesday – August 1, 2018
    Wednesday – August 01, 2018   Strength: Max Arnold Presses 40/20 or 30/15    Accessory Strength: Accumulate 30 Barbell Curls 15 Barbell Rows   Metcon :  AMRAP 15 minutes 50 Double Unders 25 foot Handstand Walk (Scale 25m Bear Crawl) 10 C2B    
Tuesday – July 31, 2018
        Tuesday – July 31, 2018   Strengh/Skill: EMOM 7 minutes 1 Power Clean 15 Double Unders 1 Power Clean   Metcon: 2 Full Cleans 155/105 2 Round of Cindy 4 Full Cleans 155/105 2 Round of Cindy 6 Full Cleans 155/105 2 Round of Cindy 8 Full Cleans 155/105 2 Round
Monday – July 30, 2018
        Monday – July 30, 2018   Strength: Back Squat Establish a 1 RM   Metcon: 17.1 20 minute Cap 10 DB Snatches 50/35 15 Burpee Box Jumps 24″/20″ 20 15 30 15 40 15 50 15  
Friday – July 27, 2018
        Friday – July 27, 2018   Strength: Deadlift Establish a 3 rep max   Metcon:  AMRAP 12 Minutes   5 – Ring Dips (SRX 3 Muscle Ups) 10 – Devil Lunges L+R=1) 30 – Double Under   Saturday – July 28, 2018 08:45 – Doors Open 09:00 – Workout 10:00 –
Thursday – July 26, 2018
    Thursday – July 26, 2018   Metcon: Parter Fight Gone Bad 3 rounds Rotating movements every 2 min: 1 works / 1 rests wall-balls 20/14LBS, Sumo deadlift high-pulls 75/55 Box-jumps 24″/20″ Push-press 75/55 Row Calories 1 minute rest between rounds    
Wednesday – July 25, 2018
  No Yoga Tonight   Wednesday – July 25, 2018   Strength: Snatch Establish a new 1RM   Metcon :  8 Rounds 10 Goblet Squats 53/35 10 Alternating KB Snatches 53/35    
Tuesday – July 24, 2018
    Tuesday – July 24, 2018   Strengh/Skill: 5 rounds Row 100m all out Immediately into 5 Rep Back Squat 115/135/155/185/205   85/  95/105/125/145 (Rest as needed between rounds)   Metcon: 21-15-9 Burpees Deadlifts 135/95      
Monday – July 23, 2018
    Reminder: Starting this Tuesday, we will have a 7:00PM class on Tuesday nights  (and don’t forget about open gym Sundays from 12:00-2:00)   Monday – July 23, 2018   Strength: Strict Press Establish a 1RM   Accessory Strength: Max Static Hang (can change Grip on bar)   Metcon: 2 Rounds 25 HR Push-ups
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Recent Workouts

 
Friday – August 17, 2018
    Friday – August 17, 2018   Strength: Front 8×2 @ 75% Back 2×8 @ 55%   Metcon:  Workout 1 – For Time 100 Slamballs over wall 50/30 Workout 2 – For Time Row 2K TT   Saturday – August 18, 2018 08:45 – Doors Open 09:00 – Workout 10:00 – Open Gym  
Thursday – August 16, 2018
      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      
Wednesday – August 15, 2018
    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 Climbs (SRX 2) Minute 2 – 25 Double Unders
Tuesday – August 14, 2018
    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    
Monday – August 13, 2018
  Monday – August 13, 2018   Strength: Back 8×2 @ 75% Front 2×8 @ 55%   Metcon: 10 Pull-ups 20 Wallballs   9 Pull-ups 18 Wallballs   8 Pull-ups 16 Wallballs   7 Pull-ups 14 Wallballs   6 Pull-ups 12 Wallballs   5 Pull-ups 10 Wallballs   4 Pull-ups   8 Wallballs   3
Friday – August 10, 2018
        Friday – August 10, 2018   Strength: Front Squat 8×2 @ 70% Back Squat 2×8 @ 50%   Metcon:  100 Double Under 10 Push Jerks 185/125 10 KB Russian Twist 53/35 80 Double Under   8 Push Jerks 185/125   8 KB Russian Twist 53/35 60 Double Under   6 Push

About Us

 

An outside the box, non commercial gym approach to fitness, White Mountain CrossFit is located minutes from downtown Concord NH and less than 30 minutes from Manchester, Bedford, Tilton, Hooksett. We strive to bring performance, goal based fitness to the capitol area! Click here for more information getting started with White Mountain CrossFit NH

Holiday Hours

 
  • Memorial Day (Modified)
  • July 4th (Closed)
  • Labor Day (Modified)
  • Veterans Day (Modified)
  • Thanksgiving (Closed)
  • Day after Thanksgiving (Closed)
  • Christmas Eve (Modified)
  • Christmas Day (Closed)
  • New Year's Eve (Modified)
  • New Years Day (Modified)

Contact Info

 

White Mountain Crossfit
(603) 224-7203
contact@whitemtncrossfit.com
1 Ripley St, Concord, NH 03301

Download Waiver

 
Whether you’re stopping in from out of town, or are looking to join. If you want to save yourself some time, then download our waiver. Fill out your info and sign it, then bring it with you when you come by. Waiver PDF
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