Friday – April 27, 2018
    Friday – April 27, 2018   Strength: Bench Press 6×3 @ 80% Snatch Grip DL 5×3 +5lb (no/no/no)   Metcon:  27-21-15-9 KB Swings 70/53 (R) Burpee DUx3   Saturday – April 28, 2018 08:45 – Doors Open 09:00 – Workout 10:00 – Open Gym   Sunday – April 29, 2018 Closed    
Thursday – April 26, 2018
Congratulations Mitch on another successful regionals season, 12 places better then last year! Time to start working on Handstand walks 🙂        Thursday – April 26, 2018     Metcon: Partner Workout Against a 30 minute Clock “to build & rebuild” Assemble (7 pieces) 100 Deadlifts 185/125 Disassemble Move 6 weights 1 piece
Wednesday – April 25, 2018
  Reminder: No Yoga tonight (Wednesday)     Wednesday – April 25, 2018   Strength: 5 Sets of 5×1 C&J Ascending ea. set   Metcon :  AMRAP 14 Minutes For Reps: 30 HPC 135/95 30 Calories on the Rower 30 HR Push-ups 30 Supine Ring Rows 60 Double Unders    
Tuesday – April 24, 2018
  Yoga for Fascial release tonight (Tuesday) if you signed up awesome if you forgot you can still come… see you there, the more the merrier.   No Yoga on Wednesday this week.   Tuesday – April 24, 2018   Strengh/Skill: 40 GHD Sit-ups 30 Good Mornings 20 V-Ups 10 Strict T2B   Metcon: 35
Monday – April 23, 2018
    Monday – April 23, 2018   Strength: Front Squat 5×5 @ 80%   Accessory Strength: 5×4 Seated Box – +3”   Metcon: 4 Rounds 400m Run 25 Wallballs 10 Pull-ups    
Friday – April 20, 2018
        Friday – April 20, 2018   Strength: Bench Press 5×4 @ 75% Snatch Grip Dealift   Metcon:  60 Double Unders 30 DB Thrusters 1 Farmers Carry to Mailbox 60 Double Unders 30 DB Push Press 1 Farmers Carry to Mailbox 60 Double Unders 30 DB Snatches 1 Farmers Carry to Mailbox
Thursday – April 19, 2018
  Starting this week for 6 weeks we will have a partner workout series every Thursday. Grab a partner and come “Win the Day”. Although you will not win cash, great fame will be placed on the winning team each week. Don’t want to find a partner… don’t worry, everyone will be able to participate
Wednesday – April 18, 2018
  Yoga tonight (Wednesday)   Sign-up sheet for Yoga for fascial release next Tuesday the 24th is up on the whiteboard     Wednesday – April 18, 2018   Strength: Cleans 5×4 @ 60% Jerks 5×4 @ 60% Clean & Jerks 5×1   Metcon :  “Grace” 30 Ground to Overhead 135/95      
Tuesday – April 17, 2018
    Tuesday – April 17, 2018   Strengh/Skill: 30 GHD Situps 30 Good Mornings with weight but light 30 Hollow Rocks 30 Superman Rocks   Metcon: 3 Rounds 300m Run (Stop Sign) 30 Walking Overhead Plate Lunges (L=1, R=2) 30 HR Push-ups      
Monday – April 16, 2018
    Monday – April 16, 2018   Strength: Front Squat 5×5 @ 75%   Metcon: “Frandy” 21 Thrusters 75/55 21 Pull-ups 25 Power Snatches 15 Thrusters 75/55 15 Pull-ups 25 Power Snatches   9 Thrusters 75/55   9 Pull-ups 25 Power Snatches      
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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
1 Ripley St, Concord, NH 03301

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