Friday – January 9, 2015
     Remember that coach that had the great idea to have all of the coaches do 3 Burpee Pull-ups for each toy donated to “Toys for Tots” just before Christmas… so the coaches will be honoring this pledge this Saturday during open gym… it will be 160 Burpee Pull-ups… yay!       Friday
Thursday – January 8, 2015
      Healthy Challenge: Jody will be available Friday 4-7 and Saturday AM if you wanted her specifically to do your body composition testing. Paleo Power Meals has given us the discount code (20%) for orders during the challenge, if your signed up for the challenge and want the code just ask a coach. Row’d
Wednesday – January 7, 2015
    Great news for those with children, as an added value at WMCF, Starting next week, Tuesdays, Wednesdays, and Fridays members will have the ability to drop their kids off at Flipz Gymnastics for the 9AM open gym, come workout at the 9AM class, then pick up their child a few minutes after 10.
Tuesday – January 6, 2015
    Tuesday – January 06, 2015   Warm up: 3 rounds 1 minute Jumprope 10 Air Squats   Mobility:  Quad Smashing Ankle work   Conditioning: 250m Row 25 Push-ups 25 Wall Balls 500m Row 50 Ab-Mat Sit-ups 50 Double Unders (2-1) 1,000m Row 50 Ab-mat Sit-ups 50 Double Unders (2-1) 500m Row 25 Wall
Monday – January 5, 2015
   The Healthy Challenge 2015 1. Sign-ups are underway, sign-up on the sheet by the computer. The more that join the better the prizes will be. 2. Starting Wednesday you can catch one of us to establish your baseline Body Composition numbers or schedule a time to do so. Jody specifically will be available Wednesday
Friday – January 2, 2015
      So far we have about a dozen people signed up for the “Row’d Royalty” online rowing competition, there are separate divisions for over 5’10”, under 5’10” and for masters in both mens and women. Your rowing ability doesn’t matter it will be a fun group activity… sign up at:   http://rowdroyalty.com   Friday
Thursday – January 1, 2015
On behalf of all the coaches and family of WMCF, thanks for a great 2014, Happy New Year, and lets make 2015 even better… Cheers   Thursday – January 01, 2015   Warm up: Running Drills (High knees/Butt kicks/Kereoke etc.)   Mobility: Overhead Squats & Pass Throughs Banded Shoulder Stretch   Strength: 15 Minutes to
REMINDER: Yoga resumes this Sunday… Don’t miss out, Free to all WMCF members Friday – October 3, 2014 Warm up: Bullet proof shoulders Strength: Strict Press – 2x 5 – 1x Max One Arm Seated Dumbell Press – 2×8-12 per arm Dumbell Rows – 2×8-12 per arm Conditioning: EMOM for 7 minutes – 2 Full Cleans
High Energy as always here @ WMCF   REMEMBER: Your Paleo Power Meals order must be in by tonight… Thursday – October 2, 2014 (team partner) Conditioning: For Time – 30 Chest to bar pullup – Partner holds plank – 400m run or 500m row (done together) – 20 Overhead squats – Holds top of the
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Recent Workouts

 
Friday – August 17, 2018
    Friday – August 17, 2018   Strength: Front 8×2 @ 75% Back 2×8 @ 55%   Metcon:  Workout 1 – For Time 100 Slamballs over wall 50/30 Workout 2 – For Time Row 2K TT   Saturday – August 18, 2018 08:45 – Doors Open 09:00 – Workout 10:00 – Open Gym  
Thursday – August 16, 2018
      Thursday – August 16, 2018   Metcon:  Partner Workout 5 rounds P1  1,2,3,4,5,etc (Partner picks up where other left off) Front Plate Lunges (L+R=1) 45/35 Plate Sit-ups (Plate always toward ceiling) Power Snatch 95/65 (SRX Full) P2 200m KB Farmers Carry 53’s /35’s      
Wednesday – August 15, 2018
    Wednesday – August 15, 2018   Strength: Arnold Presses  2 Sets of 6, 1 Set max reps (max exceeds 12 move up in weight)   Accessory Strength: 40 Barbell Curls 25 Bent Rows   Metcon :  12 Minute EMOM Minute 1 – 1 Rope Climbs (SRX 2) Minute 2 – 25 Double Unders
Tuesday – August 14, 2018
    Tuesday – August 14, 2018   Metcon: 30 Ground to Overhead 185/125 Rest 5 Minutes *21-*15-*9 Deadlifts 185/125 Bar Facing Burpees *400m Sandbag Run    
Monday – August 13, 2018
  Monday – August 13, 2018   Strength: Back 8×2 @ 75% Front 2×8 @ 55%   Metcon: 10 Pull-ups 20 Wallballs   9 Pull-ups 18 Wallballs   8 Pull-ups 16 Wallballs   7 Pull-ups 14 Wallballs   6 Pull-ups 12 Wallballs   5 Pull-ups 10 Wallballs   4 Pull-ups   8 Wallballs   3
Friday – August 10, 2018
        Friday – August 10, 2018   Strength: Front Squat 8×2 @ 70% Back Squat 2×8 @ 50%   Metcon:  100 Double Under 10 Push Jerks 185/125 10 KB Russian Twist 53/35 80 Double Under   8 Push Jerks 185/125   8 KB Russian Twist 53/35 60 Double Under   6 Push

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
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