Friday – May 5, 2017
    WMCF will be supporting The Banzhoff Family by paying tribute to someone who was lost too soon, Molly Banzhoff. Come in, hear her story and workout in her honor.     Friday May 05, 2017   Accessory Strength: Barbell Backrack Drop Lunges 3×8 with 5-10lb’s more then last week   Strength: Deadlift 1×20
Thursday – May 4, 2017
    Thursday – May 04, 2017   Strength: EMOM 12 minutes Odd – 5 Hang Power Snatches 135/95 Even – 5 Front Squats 135/95   Metcon: AMRAMP 25 Minutes 200m DB Farmers Carry 50/35 35/20 10 Weighted Pull-ups 35/20 20 DB Snatches 50/35   Weekly Challenge: Max top of ring hold     dissertation
Wednesday – May 3, 2017
    Wednesday – May 03, 2017   Strength: Strict Press 3×3 @ 65% last weeks single 3×2 @ 75% last weeks single 3×1 @ 85% last weeks single   Accessory Strength: Alternate sets between Strict Press 1 Arm DB seated press 2×16 Supine Ring Rows 2 Max set   Metcon:  800m Run 25 KB
Tuesday – May 2, 2017
    Tuesday – May 02, 2017   Midline: 3 sets 7 Slamballs 7 GHDs 7 T2B   Metcon: 3 Rounds 50 Double Unders 4 Power Cleans 185/125 30 Wallballs 2 G2O 185/125 10 Pull-ups   Weekly Challenge: Max top of ring hold    
  Congratulations Mitch on a tremendous 2017 regionals performance… 83rd IN THE WORLD!!!     Monday – May 01, 2017   Strength: Back Squat 3×3 @ 75% last weeks single 3×2 @ 85% last weeks single 3×1 @ 90% last weeks single   Metcon:  AMRAP 14 minutes   5 HSPU 10 Single Arm KB Lunge
Friday – April 28, 2017
        Friday April 28, 2017   Accessory Strength: Barbell Backrack Drop Lunges 3×8 with 10lb’s more then last week   Strength: Deadlift 3×5 @ 75% your Heavy Single 3×3 @ 85% your Heavy Single 3×1 @ 90% your Heavy Single    Metcon: Partner Workout 3 Rounds P1 Runs 400m with Plate P2 Swings / Sit-ups
Thursday – April 27, 2017
        Thursday – April 27, 2017   Strength: Overhand Sled Pull/Rope Climbs   Metcon: Not For Time 7 Rounds: 4 Power Cleans – Heavy 6 Back Extentions 8 GHD   Weekly Challenge: Max Front Squats in 1 minute 45/35    
Wednesday – April 26, 2017
      Wednesday – April 26, 2017   Strength: Strict Press 3×6 @ 60% last weeks single 3×4 @ 70% last weeks single 3×1 @ 85% last weeks single   Accessory Strength: 1 Arm DB seated press 2×14 Supine Ring Rows 2 Max set   Metcon:  AMRAP 15   5 Pull-ups 10 Push-ups 15
Tuesday – April 25, 2017
        Tuesday – April 25, 2017   Midline: 3 sets 5 Slamballs 5 GHDs 5 T2B   Metcon: EMOM – 28 Minutes* Minute 1 –   8 20’ Shuttle Runs Minute 2 –   5 Deadlifts 185/125 + 5 BFB Minute 3 – 18/15 Calories Rowing Minute 4 – 12 DB Push
Monday – April 24, 2017
        Monday – April 24, 2017   Strength: Back Squat 3×6 @ 70% last weeks single 3×4 @ 80% last weeks single 3×1 @ 90% last weeks single   Metcon:  21-18-15-12-9-6-3 DB Snatch 50/35 PVC Jumps 30/24   Weekly Challenge: Max Front Squats in 1 minute 45/35     https://www.pinterest.co.uk/writingpeak/
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Recent Workouts

 
Tuesday – June 19, 2018
  Don’t forget rope climbs today… (rope burnt ankles are no fun)   Tuesday – June 19, 2018   Strengh/Skill: Rope Climbs   Metcon: For time:      
Monday – June 18, 2018
  Great job with “Coffland” everyone, if you were wondering, Byron, 11 years old had the hangs of the day with 1st a 3:20 and 2nd a 2:40… most of us were a few more then that!!!     Monday – June 18, 2018   Strength: Strict Press 6×2@75% then 2×6@55%   Accessory Strength: 4
Friday – June 15, 2018
        Friday – June 15, 2018   Strength: Deadlift 3 Position 3 Second Pause (Below Knee/Above Knee/Top) Warm-up then 5×2    Accessory Strength: Glute Bridges 3×8   Metcon:  10 rounds 2 Curtis P’s 135/95 (SRX 155/105) 3 HSPU 4 Pull-ups   Saturday – June 16, 2018 08:45 – Doors Open 09:00 –
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Thursday – June 14, 2018
  Thursday – June 14, 2018   Strength/Skill: Farmers Carries 5×1 Ascending    Metcon: Partner Workout 1 Works 1 Rests AMRAP 22 200 Double Unders 150 Kettlebell Swings 53/35 American 100 Overhead Squats 95/65   50 Thrusters 95/65    

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