Monday – May 9, 2016
    Monday – May 09, 2016   Strength : Strict Press Warm up 2×5 1xMax 2.5lbs Heavier then last week   Accesory strength:  3 Sets Max Pull-ups   Conditioning: 21-15-9 Supine Ring Rows “Curtis P’s” 135/95* *Power Clean + Lunge L + Lunge R + Push Press   Weekly Challenge: Max unbroken Push-ups  
Friday – May 6, 2016
        Friday May 06, 2016   Strength: Power Clean 6×3 @ 70% 1RM    Conditioning: 20-18-16-14-12-10-8-6-4-2 Double Unders DB Snatch 40/20 1/2 T2B (10-9-8-7-etc.)   Weekly Challenge: 200m on Skierg     Saturday – May 07, 2016 08:45 – Doors Open 09:00 – Warm-up 09:15 – Workout 10:00 – Open Gym  
Thursday – May 5, 2016
        Thursday – May 05, 2016   Strength: Overhead Squat 3×6 @ 60% 1RM   Conditioning: Partner Workout 20 minute AMRAP P1 Runs White Mountain 200m P2 AMRAP Wallballs / Power Snatches 75/55 (1-1, 2-2, 3-3) Switch   Weekly Challenge: 200m on Skierg    
Wednesday – May 4, 2016
    Wednesday – May 04, 2016   Strength: Back Squat Warm up 1x  5 @ 70% 1×10 @ 55% 1×20 @ 40% (Note these 3 weights, you will need them in future weeks)   Conditioning: 5 Rounds 3 minute AMRAP: 3 Deadlifts 225/155 6 KB Lunges 53/35 (L=1, R=2) 9 KB Swings 53/35 (American) Rest
Tuesday – May 3, 2016
PARENTS   Last week was school vacation and we loved seeing all of your kids here Please however make a point to insure they are not being disruptive to the other members Please be a Parent first and an Athlete second and make sure your children are in an area that doesn’t negatively impact others
Monday – May 2, 2016
        Monday – May 02, 2016   Strength : Strict Press Warm up 2×5 1xMax 65% 1RM   Accesory strength: DB rows 3×10 / Arm   Conditioning: 5 Rounds for time   4 Thrusters 155/105 (no rack)   8 Pull-ups 12 Bar Facing Burpees   Weekly Challenge: 200m on Skierg    
Friday – April 29, 2016
        Friday April 29, 2016   Strength: Power Clean Establish a 1RM Power Clean   Conditioning: 27*-21*-15*-9*-3* Overhead Plate Sit-ups 45/25 Russian KB Swings 70/53 *Indoor Lap with a Sandbag 50/25   Weekly Challenge: Max Air Squats in 1 Minute     Saturday – April 30, 2016* 08:45 – Doors Open 09:00 – Warm-up
Thursday – April 28, 2016
    Thursday – April 28, 2016   Strength: Overhead Squat Establish a 1RM Overhead Squat   Conditioning: Single or Partner Workout 6 Rounds P1 Row 50 Strokes P2 2 Sled Pushes 135/90 then Rest (or plate push) P1 2 Sled Pushes 135/90 then Rest (or plate push) P2 Row 50 Strokes Score is total
Wednesday – April 27, 2016
No… The new squat cycle will not make you look like Camille or Rich but it will make you STRONG!     Wednesday – April 27, 2016   Strength: Back Squat Establish a 1RM Back Squat   Conditioning:  AMRAP 12 Minutes 10 Hang Cleans 115/75 10 Bar Facing Burpees 10 C2B Pull-ups   Weekly Challenge:
Tuesday – April 26, 2016
        Tuesday – April 26, 2016   Bullet Proof Shoulders   Conditioning: 800m White Mountain Run   60 Double Unders   60 Kettlebell Swings 53/35   60 Air Squats 400m White Mountain Run   40 Double Unders   40 Kettlebell Swings 53/35   40 Air Squats 200m White Mountain Run   20
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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