Friday – May 11, 2018
    Friday – May 11, 2018   Strength: Bench Press 4×5 @ 80% Snatch Balances 15×1   Metcon:  10 Minute AMRAP Unbroken Wallballs 20/14 Unbroken KB Swings 53/35 (A) Switch movements every time you break   Saturday – May 12, 2018 08:45 – Doors Open 09:00 – Workout 10:00 – Open Gym   Sunday
Thursday – May 10, 2018
    Thursday – May 10, 2018   Strength/Skill: Team Sled Pushes   Metcon: Partner Workout 6 Minute AMRAP P1 Rows 250m/200m P2 Max HR Push-ups Switch every 250/200 2 Minute Rest 6 Minute AMRAP P1 Calorie Bike 20/15 P2 KB Hold (Tailpipe Style) Switch every 20/15 Calories 2 Minute Rest 6 Minute AMRAP P1
Wednesday – May 9, 2018
      Wednesday – May 09, 2018   Strength: Clean & Jerks 3×1@ each 70%/75%/80%/85%   Metcon :  10 Rounds (14 Minute CAP) 9 Thrusters 75/55 (SRX 95/65) 35 Double Unders (Scale is 50 Singles)    
Tuesday – May 8, 2018
      Tuesday – May 08, 2018   Strengh/Skill: 10×2 TGU’s   Metcon: EMOM 24 minutes Minute 1 10 Deadlifts 185/125 Minute 2 & 3 300m Run Minute 4 10 HSPU    
Monday – May 7, 2018
  Yoga for fascial release tomorrow night (Tuesday) 7:30-9:00 Sign-up sheet is on the whiteboard. Come workout your soreness and improve your mobility.     Monday – May 07, 2018   Strength: Front Squats 5×5 @ 70% Tempo 3/3/x   Plyo: Single Leg Take-off 4×5/leg   Metcon: 10-1 Descending Ladder Burpee Box Jumps 24/20 T2B
Friday – May 4, 2018
      Friday – May 04, 2018   Strength: Bench Press 5×4 @ 80% Snatch Grip DL 5×3 +5lb (no/no/no)     Metcon:  5 Rounds   5 Manmakers 50/35 10 T2B 30 Lateral Bar hops over DBs   Saturday – May 05, 2018 08:45 – Doors Open 09:00 – Workout 10:00 – Open Gym
Thursday – May 3, 2018
    Thursday – May 03, 2018 Strength/Skill: 3 Rounds (9 minutes) :30 on :30 rest of Slamballs Front Support Cals on Bike   Metcon: Partner Workout 25 Minute AMRAP P1 400m Run P2 Sit-ups / Wallballs / Power Snatch 95/65 P2 400m Run P1 Sit-ups / Wallballs / Power Snatch 95/65 Done 1-1-1-2-2-2-3-3-3-etc. Partner
Wednesday – May 2, 2018
  Yoga tonight (Wednesday) 7:15 – 8:00     Wednesday – May 02, 2018   Strength: 5×4 Cleans (65%) 5×4 Jerks (65%) 5×1 C&J   Metcon :  12 Minute AMRAP 10 Burpees 10 SDHP 95/65 10 Back Squats 95/65  
Tuesday – May 1, 2018
      Tuesday – May 01, 2018   Strengh/Skill: Tabata Rx – T2B S1 – Hollow Rock S2 – Plank   Metcon: 3 Rounds 750m Row 15 HSPU 15 Deadlifts at 275/185 15 PVC Jumps 30”/24″    
Monday – April 30, 2018
    Monday – April 30, 2018   Strength: Front Squat 5×5 @ 70% with 3 Second Pause   Accessory Strength: 5×4 Seated Box – +3”   Metcon: 50-40-30-20-10 Double Unders   5-  5-  5-  5-  5 C2B 50-40-30-20-10 Air Squats 10-10-10-10-10 Plyo Push-ups    
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  Memorial Day Murph: Monday Heats starting at 09:00 BBQ to follow (about 12:00)     Friday – May 25, 2018   Strength: Bench Press 6×2 @ 85%   Metcon:  2-4-6-8-10-8-6-4-2 2fer Wallballs 20/14   (SRX Heavier) PWR Snatch 135/95  (SRX Full)   Saturday – May 26, 2018 08:45 – Doors Open 09:00 – Workout
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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

 
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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