Thursday – August 10 , 2017
Structural Support 2: Hollow Rocks Shrugs Curls Hip extensions 3×8 of all   Metcon: 20 Body weight back squats 1 mile run 20 Body weight back squats 1000m row    
Wednesday – August 9 , 2017
  Strength: EMOM for 7 minutes 3 OHS   Metcon: 4 Rounds 10 Evil burpees 15 DB snatches (L+R=1) 20 Devil lunges 200m run with plate/sandbag      
Tuesday – August 8 , 2017
  Structural Support 1: Adductors Abductors Shoulders forward L-Down Shoulders forward L-Up Shoulders backward L-Down Shoulders backward L-Up Evil Wheels All- 2×10   Metcon: 4 Rounds “Fight Gone Bad” with a bike Wall-ball shots  20/14 Sumo deadlift high-pull  75/55 Box-jumps 20″ Push-press 75/55 Bike 1 minute of rest between rounds          
Monday – August 7 , 2017
  Registration opens today Monday August 7th at 2:00pm .  Sign-up early for discounted pricing.    Strength: EMOM 9 Minutes Strict Press (3 for 3) add weight Push Press (3 for 3) add weight Push Jerk (3 for 3)   Metcon: 50 Pull-ups 50 HR Push-ups 100 Sit-ups 100 Air squats Partition however you like  
Friday – August 4 , 2017
Just a reminder that there is NO yoga this Sunday 8/6.     Strength: Power Cleans 5×3 ascending   Metcon: 3 Rounds 300m run 6 Push Jerks 135/95 (SRX 155/105) 12 C2B (SRX 8 Bar Muscle-ups) 18 Ab-Mat situps
Thursday – August 3 , 2017
  Structural Support 2: Hollow Rocks Shrugs Curls Hip Extensions 3×8 of all   Metcon: “Linda” 10-1 Deadlift @ 1.5 bodyweight Benchpress @ bodyweight Cleans @ .75 of bodyweight
Wednesday – August 2 , 2017
Strength: Overhead Squat Work to a heavy triple   Metcon:  AMRAP 14 minutes 3 Snatches 135/95 6 HSPU (scale: hand release) 9 Box jumps 36/28
Tuesday – August 1 , 2017
The Lurong Championship Challenge is back! A few new and exciting additions this year.  Early Bird registration is August 7th !  Talk to one of the coaches if you have any questions.       Structural Support 1: Adductors Abductors Shoulders forward L-Down Shoulders forward L-Up Shoulders backward L-Down Shoulders backward L-Up Evil Wheels All-
Monday – July 31 , 2017
*No yoga this coming Sunday 8/6.  See you the following week!* Strength: Push Jerk Split Jerk Accumulate 25 of each, adding weight every 3-5 reps   Metcon: AMRAP 7 minutes 5 Front squats 115/75 (no rack) 5 Shoulder to overhead 115/75 5 Pull-ups
Friday – July 28, 2017
  Friday July 28, 2017   Strength: Power Clean 15×1 adding weight every few reps   Accessory Strength: Bulgarian Split Squats 3×8 per Leg (add DB if possible)    Metcon: AMRAP 12 minutes 10 Ring Push-ups 20 Box Jump Overs 24/20 (must touch box) 30 KB Swings 70/53 (Russian)   Saturday – July 29, 2017
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Recent Workouts

 
Friday – December 15, 2017
    Friday December 15, 2017   Strength: Find a Max of the following Barbell Complex 3 Deadlifts+1Full Clean+2 Front Squats+1 PP   Metcon:  Partner Workout In :90 seconds P1 Max Meters P2 Max Slamballs :30 seconds to switch Repeat :30 seconds to switch In :90 seconds P1 Max Meters P2 Max Box Jump :30
Thursday – December 14, 2017
  Reminder: Saturday the 16th – Muscle-up Clinic 10:00-11:00   Thursday – December 14, 2017   Strength: Farmers Carries -Warm-up – 6 x 75’ at approx. Body Weight per hand   Metcon: 6 Rounds   5 Ring Dip  (3 Muscle ups if you’ve got them) 10 Front squat (155/105) 15 PVC Sit-up      
Wednesday – December 13, 2017
    Wednesday – December 13, 2017   Strength: Power Snatch EMOM 6 minutes 4 Power Snatch   Metcon 1:  For Time: (5 minute cap) 15 – 10 – 5 Calories on the Rower Thrusters 115/75   Metcon 2: For Time: (5 minute cap) 15 – 10 – 5 SDHP 115/75 HSPU (Scale is DB
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Tuesday – December 12, 2017
    Tuesday – December 12, 2017   Strength: 4 Rounds 150’ Single Arm Waiters Carry 150’ Single Arm Briefcase Carry   Metcon: 300’ Plate Push 200 Double Unders 100 KB Swings 70/53 (Russian)   50 Plate Overhead walking lunge steps 50/35 cialis prix   25 DB Push-up Rows 50/35    
Monday – December 11, 2017
  Yoga for Fascial Release: Liesl is BACK!!!! There will NOT be a fascial release class on 12/26 as it is the day after Christmas so if you want some fascial release, this Tuesday (the 12th) is the day!!     Monday – December 11, 2017   Strength: EMOM 8 Minutes 8 KB Jump Squats 70/53  

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

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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