Monday – July 11, 2016
        Monday – July 11, 2016   Strength : Strict Press Warm up Establish a new 1RM   Accesory strength: DB Rows 3×10 / Arm   Conditioning: Karen meets Grace   6 Rounds 25 Wallballs 20/14   5 Clean & Jerks 135/95   Weekly Challenge: 200m Skierg for Time    
    Friday July 08, 2016   Strength: Power Clean 6×3 @ 75% 1 RM    Conditioning: 20*-15*-10*-5* C2B Thrusters 115/85 *150’ Farmers Carry   Weekly Challenge: Max Burpees in 30 Seconds   Saturday – July 09, 2016 08:45 – Doors Open 09:00 – Warm-up 09:15 – Workout 10:00 – Open Gym   Sunday –
Thursday – July 7, 2016
        Thursday – July 07, 2016   Strength: Snatch EMOM for 7 minutes 1 Full Snatch+ 1 Hang Snatch+ 1 High Hang Snatch   Conditioning: 4 rounds   7 HSPU 14 T2B 200m Run   Weekly Challenge: Max Burpees in 30 Seconds    
Wednesday – July 6, 2016
        Wednesday – July 06, 2016   Strength: Back Squat Warm up 1x  5 @ 5lbs more then last week 1×10 @ 5lbs more then last week 1×20 @ 5lbs more then last week   Conditioning: 12 Minute CAP 1 Gasser 10 Box Jumps 30/24 20 Deadlifts 225/155 30 Russian KB Swings
Tuesday – July 5, 2016
      Tuesday – July 05, 2016   Strength : Strict Press Warm up 2×5 1xMax 2.5lbs Heavier then last week Accesory strength: 3 Sets Max Pull-ups   Conditioning:  20 Burpees Run 400m 20 Supine Ring Rows Run 400 20 Overhead Squats 95/65 Run 400m 20 KB SDHP 70/45 Run 400m   Weekly Challenge:
Friday – July 1, 2016
      Friday July 01, 2016   Strength: Power Clean EMOM 9 Minutes 2 Power Cleans @ 70% + 1 PWR Jerk + 1 Split Jerk    Conditioning: 21*-15*-9* Power Clean 135/95 Ring Dip * 400m Run   Weekly Challenge: Max KB High-pull Hold Time     Saturday – July 02, 2016 08:45 –
Thursday – June 30, 2016
    Thursday – June 30, 2016   Strength: Snatch 5×1 @ 65% 5×1 @ 75% 5×1 @ 85% 5×1 @ 95%   Conditioning: 7 Rounds 15 Box Jumps 15 GHD’s 15 Cal Row Rest 2 Minutes between rounds   Weekly Challenge: Max KB High-pull Hold Time    
Wednesday – June 29, 2016
  Paleo Power Meals is awesome… And they will be doing a tasting (read free food) today from 4-7 at the gym, come check it out. Remember: There is no Yoga this Sunday the 3rd and we are closed on Monday for Independence Day… Enjoy the 4th   Wednesday – June 29, 2016   Strength:
Tuesday – June 28, 2016
          Tuesday – June 28, 2016   Tabata: 2x 1/2 sets of: Russian Twists AB-mat Sit-ups Evil Wheels   Conditioning:  Partner Workout (1 works at a time, partition as you like) AMRAP 26 minutes 50 Russian KB Swings 70/53 50 Wall Balls 20/14 50 Calorie Row 50 Box Jumps 24″/20″   Weekly
      Monday – June 27, 2016   Strength : Strict Press Warm up 2×5 1xMax 2.5lbs Heavier then last week   Accesory strength: DB Rows 3×10 / Arm   Conditioning: 4 Rounds   5 Deadlifts 185/125 (weight should be all unbroken all rounds) 10 Pull-ups 15 Double Unders (2-1 singles) Run 800m 4
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Recent Workouts

 
Wednesday – August 23 , 2017
    Strength Overhead squat: work to a heavy single Metcon: 10-1 KB Swing-Russian 70/53 Burpee Box Jumps 24″/20″
Tuesday – August 22 , 2017
  Structural Support 1: Scapula Push-ups Bottom up KB Single Arm press 3×8 Tricep Pull-downs 3×20 Metcon: 800m Run 60 Power Snatches 75/55 (SRX 95/65) 40 Pull-ups (SRX C2B) 20 HSPU (SRX 45/25 plate deficit)
Monday – August 21, 2017
  Strength: EMOM 9 Min (5 per minute) SP/PP/PJ (don’t add weight for jerks)   Metcon: 7 Rounds 7 Deadlifts 185/130 7 T2B 7 Goblet Squats 53/35
Friday – August 18, 2017
    Friday August 18, 2017   Strength: Power Cleans 5 Sets of 3 Reps done as listed below: 1 “Muscle” Clean 1 “High” Power Clean 1 “Low” Power Clean    Metcon: 10 Wallballs 10 KB – SDHP 53/35 100m Run 20 Wallballs 20 KB – SDHP 53/35 200m Run 40 Wallballs 40 KB –
Thursday – August 17, 2017
    Structural Support 2: Hollow Rocks Shrugs Curls Hip Extensions 3×8 of All   Metcon: 6 Rounds 250 row 10 overhead plate lunges 10 pull-ups 10 Plate Sit-ups    
Wednesday – August 16, 2017
      Wednesday – August 0916, 2017   Strength: Overhead Squats EMOM 6 Minutes 1 Snatch Balances + 4 Overhead Squats (Heavy for you)   Metcon1:  4 Minute AMRAP Front Squats 155/105 (no racks) Bar Facing Burpees   Metcon 2: 4 Minute 400m Run Max Dumbell Snatch 50/35 (SRX Heavier assigned by coach)  

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