Tuesday – July 4, 2017
    Tuesday – July 04, 2017   Metcon: Its Independence Day… We will be open from 9 – 11 Come in anytime between then, there will be a couple of workouts to choose from or feel free to do your own thing. After all, its a day to celebrate our freedom!      
Monday – July 3, 2017
  Monday and Wednesday – Normal Hours Tuesday – Open gym from 9-11     Monday – July 03, 2017   Strength: Back Squat Establish a 1RM   Metcon:  3 Rounds (22 minute Cap) 50 Double Unders   5 Front Squats 185/135 400m Run   5 Front Squats 185/135   Weekly Challenge: Max HR Push-ups
Friday – June 30, 2017
  Due to popular demand, we will have open gym on Tuesday July 4th,  9:00 – 1l:00 Saturdays Workout is “Hotshot 19” in honor of the 19 that died June 30th, 2013 fighting the Yarnell Hill fire just south of Prescott AZ.   Friday June 30, 2017   Accessory Strength: Barbell Backrack Drop Lunges 3×12 with
Thursday – June 29, 2017
        Thursday – June 29, 2017   Strength: 400m Sandbag Run 400m Run   Metcon: 30 DB Clean & Jerks (50/35)(Hang/Power) 800m Run 20 DB Clean & Jerks (50/35)(Hang/Power) 400m Run 10 DB Clean & Jerks (50/35)(Hang/Power) 200m Run   Weekly Challenge: Max time bar hang    
Wednesday – June 28, 2017
    Wednesday – June 28, 2017   Strength: Strict Press 6×3 Dynamic Heavy – Ascending   Accessory Strength: One Arm DB seated press 3×20 Supine Ring Rows 2 Max set   Metcon:  “Fran” 21-15-9 Thrusters 95/65 Pull-ups Rest as needed Accumulate 2 Minutes T-Spine 2 Minutes Sub Scalpula 2 minutes light rowing or quad
Tuesday – June 27, 2017
      Tuesday – June 27, 2017   Midline/Core: EMOM 6 Minutes 6 Shoot Throughs + 6 T2B   Metcon: 120 Double Unders   60 Calories on Rower/Bike   60 Wallballs   90 Double Unders   45 Calories on Rower/Bike   45 Wallballs 60 Double Under   30 Calories on Rower/Bike   30 Wallballs
Monday – June 26, 2017
  BIG NEWS: Wondering when the info about a summer youth program is coming out? Tuesday at 7:00PM at the gym (1 Ripley Street) We will hold an informational meeting for those who have or know of kids ages 8-14 who might be interested in our summer program (Kids don’t need to be there that night).
Friday – June 23, 2017
  Friday June 23, 2017   Accessory Strength: Barbell Backrack Drop Lunges 3×12 with 50% Heaviest   Strength: Deadlift 3×3 @ 70% With 5 sec. hold each rep at top 3×2 @ 80% With 5 sec. hold each rep at top 3×1 @ 85% With 5 sec. hold each rep at top    Metcon: 10-1*
Thursday – June 22, 2017
  Reminder: No Yoga Sunday the 25th or July 2nd     Thursday – June 22, 2017   Strength: 200m Sandbag Sprint 200m Run 200m Sandbag Sprint 200m Run * Beat your time from last week   Metcon: Teams of 4 (SRX 3 Person Team – Same Work) 100 Hand Release Push-ups 200 Calories on
Wednesday – June 21, 2017
    Wednesday – June 21, 2017   Strength: Strict Press E45sec on the 45sec x 6 5 @ 65%   Accessory Strength: 1 Arm DB seated press 3×18 Supine Ring Rows 2 Max set   Metcon:  27-21-15-9 Burpee Box Jump overs 20”/16” KB Swings 70/53 (Russian)   Weekly Challenge: Max Calories on the Skierg
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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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