Wednesday – December 16, 2015
        Wednesday – December 16, 2015   Joint Stability: Bulletproof Shoulders   Strength: Push Press Warm up 10×3@ 70% 1RM   Conditioning: 18 minute AMRAP  5 Pull-ups 10 Burpees 15 Mountain Climbers L+R=1 150’ Farmers Carry 70’s/53’s   Weekly Challenge: Max Air Squats in 1 Minute     http://domyworknow.strikingly.com/
Tuesday – December 15, 2015
        Tuesday – December 15, 2015   Tabata: :20 on :10 off x 8 Athletes choice ab movement   Conditioning: Fight gone bad style (5 rounds) Double Unders Mystery Movement ??? KB SDHP 53/35 PVC Jumps 30/24 KB Front Rack Walking Lunge Steps 53/35 1 Minute Rest   Weekly Challenge: Max Air
Monday – December 14, 2015
      Monday – December 14, 2015   Strength : Back Squat 1 1/4 squats 6×3 @ 75% 1RM   Accessory Strength: 3×6 Glute Bridges 3×6/Leg weighted box step-ups   Conditioning 1: 3 rounds 250m row 20 GHD or Ab-mat situps 10 Goblet Squats 53/35   Conditioning 2: 3 Rounds 6 Man makers 40/20
Thursday – December 10, 2015
        Thursday – December 10, 2015   Strength: Sled pushes 6 Pushes Ascending in weight   Accessory Strength: 1/2 Tabata: rotating through 4 rounds 1st 20  seconds – Flutter Kicks 2nd 20 seconds – Backward Crab Walk 3rd 20  seconds – Mountain Climbers 4th 20  seconds – Bear Crawl (8 total minutes)
Wednesday – December 9, 2015
        Wednesday – December 09, 201     Strength: Push Press Warm-up 3×10@ 65% 1RM   Accessory Strength: Weighted Pull-ups Weighted Dips   Conditioning: 24 minute EMOM Minute 1 Cal Row 15/12 Minute 2 15 DB Snatch 40/20 Minute 3 150’ Farmers Carry 70’s / 53’s   Weekly Challenge: Max Burpees in
Tuesday – December 8, 2015
        Tuesday – December 08, 2015   Tabata: 1/2 Tabata’s x 2 rounds Ab-mat sit-ups Toes 2 Pole Planks Evil wheels   Conditioning: 30 minute Cap 25 Pull-ups 50 Deadlifts 135/95 50 Push-ups 50 DB Clean & press 40/20 50 Floor Wipers L&R=1 50 Wall Balls 20/14 25 Pull-ups 50 Deadlifts 50 Push-ups
Monday – December 7, 2015
        Monday – December 07, 2015   Strength : Back Squat Warm-up Tempo at 3-2-1 10×2 @ 70% 1RM   Accessory Strength: 3×6 Glute Bridges 2×6 Box Step-ups   Conditioning: 13-1 KB Swing Burpee   Weekly Challenge: Max Burpees in 1 minute    
Friday – December 4, 2015
      Friday December 04, 2015     Strength: Deficit Deadlift 6×3 Deficit Deadlifts (+5# from last)    Conditioning: 21 Box Jumps 15 Burpee   9Thrusters 95/65 15 Box Jumps   9 Burpee 21Thrusters 95/65   9 Box Jumps 21 Burpee 15 Thrusters 95/65   Weekly Challenge: 100m on Skierg   Saturday – December 05, 2015
Thursday – December 3, 2015
    Severe Weather: We make every effort to stay open through the winter weather but should the conditions get so severe it becomes necessary to close we will post that information on both or website and Facebook. its always good to double check on those snowy days before you leave.     Toys for
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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
contact@whitemtncrossfit.com
1 Ripley St, Concord, NH 03301

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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