Thursday – February 16, 2017
  We will be open regular hours tomorrow (Thursday), be smart and drive safely   Remember: You can’t out train a bad diet… Nutrition seminar this Saturday at noon     Thursday – February 16, 2017   Strength: Using your Deficit Deadlift weight from last week 5 sets, resting as needed between each set 5
Wednesday – February 15, 2017
  Saturday: 12:00 – White Mountain Nutrition Seminar Free to all members, come in and get that competitive edge through your nutrition     Wednesday – February 15, 2017   Strength: Squats Dynamic Heavy – Drop sets 1 with Front Squat 7-6-5-4-3-2-1 1 with Back Squats 7-6-5-4-3-2-1 (work in teams of 3)   Accessory strength:
Tuesday – February 14, 2017
      Tuesday – February 14, 2017   Midline/Core: Double KB overhead walking Lunges 40/20 4 Sets of 50’   Metcon: 4 Rounds P1 Rows 500m P2 Does 2 rounds of the BB Complex 95/65 switch Complex is:    2 Hang Cleans + 1 Full Clean + 1 Push Press 2 Hang Cleans +
Friday – February 10, 2017
  Extra Open Gym on Sunday 12:00 – 3:00… Miss a workout due to snow? come on in, Have a skill to work on for the “open”? come on in…   Saturday: 10:00: If you want to excelling in the CrossFit Opens we will be working on preparing for them with some high intensity workouts
SNOW * CLOSING * SNOW * CLOSING * SNOW
  The Snow keeps coming… We want everyone to be safe so we will be closing for the rest of the day today (Thursday 2/9)… However, as it has been a crazy week, we will be OPEN Sunday from Noon until 3 for anyone who wants to catch-up on a workout from earlier in the
Thursday – February 9, 2017
        Thursday – February 09, 2017   Strength: Deficit Deadlifts Warm up 1×20 +5-10lb from last week   Accessory Strength: 25 Heavy DB Snatches or Practice Turkish Get-ups   Metcon1: Unbroken Tabata Front Squats 65/45 (Unbroken meaning bar stays in front rack from first go to last round end) (Score is lowest
Wednesday – February 8, 2017
    What: Nutrition Seminar When: Saturday February 18th @ 12:00 (Save the date) Cost: Free Jen will be spending a few hours going over several aspects of Nutrition including what to eat,  how to balance your “macros”, how to shop and not break the bank, when to eat, when and what to eat before
    Tuesday – February 07, 2017 Due to the weather: No 5 or 6PM classes today Midline/Core: 1 Round Rest 3 minutes 1 Round 15 DB Snatches on one arm, last snatch, 10 overhead walking lunge steps L=1, R=2, 40/20   Metcon: 10 rounds (30 minute cap)   5 Deadlifts 225/155 10 Bar Push-ups
Monday – February 6, 2017
        Monday – February 06, 2017 Skill : Pacing Strength erosion (HSPU, Pull-up) HR control (DU, Rowing, Running) Barbell work (to drop or not to drop) Transition time (hurry… or don’t) Style (sprint vs mid vs long) 3 rounds of fun Skill Work: HSPU (Strict / Kipped progression) MU Drills   Metcon: 
Friday – February 3, 2017
  Good Luck to all our athletes competing in the “3rd Annual Cougars & Cradle Robbers” Competition this Saturday down at CrossFit Iron Spider.   Friday February 03, 2017   Strength: Push Jerks 10-8-6-4-2 Light to heavy by feel    Metcon: 5 Rounds 10 Back Squats 155/105 (RX Rack/SRX None) 15 HRPU 15 Abmat situps
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Recent Workouts

 
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
Tuesday – June 20, 2017
    Tuesday – June 20, 2017   Midline/Core: EMOM 8 Minutes 6 Shoot Throughs + 6 Sit-ups   Metcon: 5 Rounds 400m Run 10 Deadlifts 225/155 50 Double Unders   Weekly Challenge: Max Calories on the Skierg in 1 Minute      
Monday – June 19, 2017
    Monday – June 19, 2017   Strength: Back Squat EMOM for 8 Minutes 5 @ 70%   Metcon:  AMRAP 12 Minutes   5 Hang Power Cleans 135/95 10 T2B 15 Wallballs 20/14   Weekly Challenge: Max Calories on the Skierg in 1 Minute        
Friday – June 16, 2017
      Friday June 16, 2017   Accessory Strength: Barbell Backrack Drop Lunges 3×10 with 50% of last weeks weight   Strength: Deadlift 3×5 @ 75% 1RM 3×3 @ 85% 1RM 3×1 @ 90% 1RM    Metcon: Conveyer Belt Start: 0-2-4-6-8 30/20 Calories on the Bike 15 GHD Sit-ups AMRAP 9 Minutes –   5 Push-ups –

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