Thursday – March 23, 2017
  Last three chances to win Nano 7’s this week. Join us for the workout announcement tonight just before 8:00 and come cheer and workout Friday night at 6:00 PM.     Thursday – March 23, 2017   Interval sprint – 1 Round Max rounds in 2:30 Seconds 3 Burpees Sprint 10 Single or Double
Wednesday – March 22, 2017
        Wednesday – March 22, 2017   Strength: EMOM 8 Minutes 1 Strict Press, 2 Push Press 3 Push Jerks   Metcon: 5 Rounds 20 KB Swings (American) 53/35 15 PVC Sit-ups 10 HR Push-ups   Weekly Challenge: 5-15 minutes of work on a weakness    
Tuesday – March 21, 2017
        Tuesday – March 21, 2017   Skill: Pistol Progression or Weighted Lunges   Metcon: Fight Gone Bad Style – 5 Rounds Power Snatches Sledgehammer strikes Bar Facing Burpees SDHP 95/65 Front Squats Rest   Weekly Challenge:  Spend 5-15 minutes working on your biggest weakness    
Monday – March 20, 2017
      Monday – March 20, 2017   Strength: 4×4 Thrusters – ascending   Metcon: 14 minute AMRAP 3*-6*-9*-etc. DB Thrusters 50/35 Box Jumps 24/20 *20 Double unders Immediately into 6 minutes to establish a 1 RM Clean (Start with max Thruster weight)   Weekly Challenge:  Spend 5-10 minutes working on your biggest weakness
Friday – March 17, 2017
      Metcon: AMRAP 13 minutes 55 Deadlifts 225/155 55 Wallballs 20/14 55 Calorie Row 55 HSPU    
Thursday – March 16, 2017
  Three more chances to win Nano 7’s this week. Join us for the workout announcement tonight just before 8:00 and come cheer and workout Friday night at 6:00 PM. Lets keep the energy going!   Thursday – March 16, 2017   Interval sprint – 1 Round   Metcon: 3 Rounds 80 Double Unders 40
Wednesday – March 15, 2017
        Wednesday – March 15, 2017   Strength: 3×10 Bench Press   Metcon: 100 American KB Swings 53/35   50 Wallballs 20/14 Partition however you want into 15/9/6 Pull-ups (If you have ring muscle-ups start each set of pull-ups with as many unbroken as you can) Overhead Squats 115/85   Weekly Challenge:
Tuesday – March 14, 2017
  Please be sure to check either the website or Facebook for changes in the schedule due to winter weather.   Tuesday – March 14, 2017   Skill: DU/HSPU   Strength: 5×3 Split Jerks   Metcon: AMRAP 20 minutes 300m Row  5 DB Thrusters 40/20 (SRX 50/35) 10 Bar Facing Burpees 15 Power Cleans 155/105
Monday – March 13, 2017
      Monday – March 13, 2017   Strength: Back Squats 6×3 @ 80% 1 RM   Metcon:  7 Rounds   4 C2B   8 Deadlifts 225/185 16 Ring Push-ups 32 Double Unders (2/1)   Weekly Challenge: 10 extra minutes of mobility    
Friday – March 10, 2017
  WORKOUT 17.3 Rx’d (Ages 16-54) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.) *Prior
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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

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