Monday – March 16, 2015
      Monday – March 16, 2015   Warm up: 12 – 9 – 6 Ab-Mat Sit-ups Push-ups Jumping Squats   Mobility: Coaches Choice   Strength:  5×3  Push Press 3×8 Good Mornings   Conditioning: 7 Rounds   4 C2B 8 Deadlifts 225/185 16 Ring Push-ups 32 Double Unders (2/1)   Weekly Challenge:  Max Air
Friday – March 13, 2015
      Friday – March 13, 2015 Warm up: Coaches Choice   Mobility: Shoulder Work Wrist Work   Strength: Overhead Squats Warm-up 10 Rep Max   Conditioning: 5 Rounds 20 Wall Balls 15 Dumbbell Swings (single 40/20) 10 Dumbell Cleans (single alternating)  5 Bar Muscle-ups   Weekly Challenge: Max Burpees in 60 seconds  
Thursday – March 12, 2015
     Only three more days to get your Healthy Challenge Body Composition and Daily logs in.   Open Workout 15.3 announcement tonight 8:00 PM, what will it be? Who will win Foucher or Brooks? Who will do the workout tonight and who will wait until Saturday? Come and find out.   Thursday – March
Wednesday – March 11, 2015
  Wednesday – March 11, 2015     Warm up: 3 Rounds 3 Burpees 6 Pull-ups 9 Air Squats   Mobility: Couch stretch Squat Therapy   Strength: 5×3 Power Cleans 3×5 Seated Box Jumps   Conditioning: 5 Rounds 5 Thrusters 135/95 5 Floor Press 5 Floor Wipers per side   Weekly Challenge: Max Burpees in
        Tuesday – March 10, 2015   Warm up: 3 Rounds 3 reps of each movement   Mobility: Coaches Choice   Conditioning: A – 6 Minute 25 Box Jumps 25 Wall Balls 25 Hand Release Push-ups If completed – Max Row for Calories 2 Minute Rest B – 5 Minute 25 Push
Monday – March 9, 2015
    Great job by everyone who participated in the Healthy Challenge 2015, you have 6 days left to submit your food/sleep/water logs and repeat your body composition measurements. Jody will be available Monday 1-2PM and 4-7PM, Tuesday 7-10AM and 3-5PM. Brad and I will be in most of the week. Winners to be announced
Friday – March 6, 2015
  Last call: Saturday 3-10PM Group outing to Pats Peak, Skiing & Tubing   Attack the second “Open” workout 15.2 Saturday at 10:00AM (Regular Saturday workout at 9:00 and open gym after 10:00)     With the warming weather the driveway continues to melt and refreeze, we are working hard to keep it salted and
Thursday – March 5, 2015
Tonight 8:00PM 15.2 announcement here, we had a great crowd last week lets see if we can get 50 people this time, it would be awesome.   Paleo Power Meals order is due by midnight in order to get those meals next week (new bigger fridge coming next week).   Thursday – March 05, 2015 Warm
Wednesday – March 4, 2015
        Wednesday – March 04, 2015 Warm up: Coaches Choice   Mobility: Bring Sally Up   Strength: 5×3 Hang Cleans (work up to failure) 2×10 Dumbbell Step-ups   Conditioning: AMRAP 8 minutes 8 Lateral Burpees 8 Push Jerks 115/75 1/3 Gasser 2 minute Rest…into EMOM 10 minutes 4 Power Cleans 135/95 4
Tuesday – March 3, 2015
  Tuesday – March 03, 2015   Warm up: Coaches Choice   Mobility:  K-Star Super Squat Warm-up   Conditioning: 7 Rounds   5 Back Squats 185/115 10 GHD Sit-ups 15 Box Jumps 20 Double Unders (3/1) 1 minute Rest   Weekly Challenge: WMCF Barbell Complex Baseline    
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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

 
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  • 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

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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