Friday – May 12, 2017
  Many of you know Sean and Kelly Kelly, they have been longtime members of White Mountain Crossfit and have a beautiful family that includes Delaney.   On June 3rd, New Hampshire Association for the Blind is having their annual fundraising walk to raise money to help serve blind and visually impaired individuals in NH.
Thursday – May 11, 2017
      Thursday – May 11, 2017   Strength: EMOM 12 minutes Odd – 6 Hang Power Cleans 155/110 Even – 6 Front Squats 155/110   Metcon: RX: 12 Rounds SRX: 15 rounds Scale: 10 Rounds 150m Row 10 Wallballs 20/14   Weekly Challenge: Max Air squats in 1 Minute    
Wednesday – May 10, 2017
      Wednesday – May 10, 2017   Strength: Strict Press 3×5 @ 65% 1RM 3×3 @ 75% 1RM 3×1 @ 85% 1RM   Accessory Strength: 1 Arm DB seated press 2×18 Supine Ring Rows 2 Max set   Metcon:  Workout A Plate Push 50m 5 Russian Swings Plate Push 50m 10 Russian Swings Plate
Tuesday – May 9, 2017
  In the Tuesdays leading up to Memorial Day we are focusing each Tuesday Workout on a “Hero Workout”, if you don’t know what this is, take a minute to google “Crossfit hero workouts” and see why you should give them your all. (yes they are scalable).  Bring your running shoes for this one, and
Monday – May 8, 2017
    Monday – May 08, 2017   Strength: Back Squat 1×20 @ 40% Heavy Single 1×15 @ 50% Heavy Single 1×10 @ 60% Heavy Single   Metcon:  25 Burpees Buy in 7 Rounds 10 Devil Lunges 10 HRPU Cash Out 25 Burpees   Weekly Challenge: Max Air squats in 1 Minute    
Friday – May 5, 2017
    WMCF will be supporting The Banzhoff Family by paying tribute to someone who was lost too soon, Molly Banzhoff. Come in, hear her story and workout in her honor.     Friday May 05, 2017   Accessory Strength: Barbell Backrack Drop Lunges 3×8 with 5-10lb’s more then last week   Strength: Deadlift 1×20
Thursday – May 4, 2017
    Thursday – May 04, 2017   Strength: EMOM 12 minutes Odd – 5 Hang Power Snatches 135/95 Even – 5 Front Squats 135/95   Metcon: AMRAMP 25 Minutes 200m DB Farmers Carry 50/35 35/20 10 Weighted Pull-ups 35/20 20 DB Snatches 50/35   Weekly Challenge: Max top of ring hold    
Wednesday – May 3, 2017
    Wednesday – May 03, 2017   Strength: Strict Press 3×3 @ 65% last weeks single 3×2 @ 75% last weeks single 3×1 @ 85% last weeks single   Accessory Strength: Alternate sets between Strict Press 1 Arm DB seated press 2×16 Supine Ring Rows 2 Max set   Metcon:  800m Run 25 KB
Tuesday – May 2, 2017
    Tuesday – May 02, 2017   Midline: 3 sets 7 Slamballs 7 GHDs 7 T2B   Metcon: 3 Rounds 50 Double Unders 4 Power Cleans 185/125 30 Wallballs 2 G2O 185/125 10 Pull-ups   Weekly Challenge: Max top of ring hold    
  Congratulations Mitch on a tremendous 2017 regionals performance… 83rd IN THE WORLD!!!     Monday – May 01, 2017   Strength: Back Squat 3×3 @ 75% last weeks single 3×2 @ 85% last weeks single 3×1 @ 90% last weeks single   Metcon:  AMRAP 14 minutes   5 HSPU 10 Single Arm KB Lunge
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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