Friday – May 26, 2017
  Join us Monday – May 29th starting at 10:00 for several heats of “Murph” We expect this to go for a couple of hours we will then have a barbecue with the proteins and sweet potatoes provided by the gym. We hope to see you all!   Friday May 26, 2017   Accessory Strength:
Thursday – May 25, 2017
    Strength: 3 – 200m Sandbag Sprints (Rest 1-1)   Metcon: 21-15-9 Ring Dip Calorie Row Power Snatch 135/95   Weekly Challenge: Max Air squats in 1 Minute      
Wednesday – May 24, 2017
        Wednesday – May 24, 2017   Strength: Strict Press 3×3 @ 75% last weeks single 3×2 @ 85% last weeks single 3×1 @ 90% last weeks single   Accessory Strength: 1 Arm DB seated press 3×12 Supine Ring Rows 2 Max set   Metcon:  AMRAP 5 minutes (progressive) 2,2 – 4,4
Tuesday – May 23, 2017
  U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero;
Monday – May 22, 2017
        Monday – May 22, 2017   Strength: Back Squat 1×15 @ 60% Heavy Single 1×10 @ 70% Heavy Single 1x  5 @ 80% Heavy Single   Metcon:  100 Double Unders Then: 5 Rounds 3 Deadlifts 315/220 6 Pull-ups / T2B 9 Bar Facing Burpees Then: 1,000m Row   Weekly Challenge: Max
  Reminder: No Yoga the 21st   Friday May 19, 2017   Accessory Strength: Barbell Backrack Drop Lunges 3×8   Strength: Deadlift 1×20 @ 50% Heavy Single 1×15 @ 60% Heavy Single 1×10 @ 70% Heavy Single    Metcon:  – 200m Farmers Carry – Buy In (70s/53s) 3 Rounds   5 Front Squats 135/95 (no
Thursday – May 18, 2017
        Thursday – May 18, 2017   Strength: EMOM 12 Minutes Odd – Sled Push 25m 135/95 on top Even – 5 Sandbag Get-ups   Metcon: AMRAP 14 minutes   3 Muscle Ups (1st Scale is Jumping Bar MU)   6 Pistols   9 KB Clean & Jerks 53s/35s 12 KB Swings
Wednesday – May 17, 2017
      Wednesday – May 17, 2017   Strength: Strict Press 3×3 @ 70% last weeks single 3×2 @ 80% last weeks single 3×1 @ 85% last weeks single   Accessory Strength: Alternate sets between Strict Press 1 Arm DB seated press 2×20 Supine Ring Rows 2 Max set   Metcon:  Team Workout AMRAP
Tuesday – May 16, 2017
        Tuesday – May 16, 2017     Metcon: “Bradshaw” 10 rounds for time of:   3 Handstand push-ups   6 225 pound Deadlift 12 Pull-ups 24 Double-unders U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team,
Monday – May 15, 2017
    Monday – May 15, 2017   Strength: Back Squat 1×20 @ 50% Heavy Single 1×15 @ 60% Heavy Single 1×10 @ 70% Heavy Single   Metcon:  27-21-15-9 Box Jumps 24/20 Power Cleans 135/95 Bar Push-ups   Weekly Challenge: Max time headstand hold    
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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