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CrossFit Memorial Houston Intro Class – Saturday, 26-April-2014 @ 9:00 am

CrossFit Memorial Houston will host a Fundamentals/Intro on Saturday, April 26th from 9:00 am to 10:15 am.

This class is designed to give you a high level overview of CrossFit and take you through the fundamental movements.

Yes, there will be a work out at the end of class so you can experience a great CrossFit “WOD” (work out of the day)!

This class is our FREE class and open to members and prospective members! Want to get a good feel of what CrossFit is? Just click on the following link. ( “What is CrossFit?” and “CrossFit”)

If you are interested in attending this class, please register by clicking HERE or email us at


NOTE:  If you are ready to get started with CrossFit ASAP, please contact us ( to sign up for our On-Ramp Program.  The On-Ramp would be the next step to joining CrossFit Memorial Houston.

***Next Introduction Class will be held on Saturday, May 3rd at 9:00 am.  We host a “Bring a Friend Event” on every Saturday at 8:00 am.  Guests are welcome to attend.***





Workout of the Day: Thursday, 24-April-2014

Skill/Lift: 4 x 2 Rope Ascents + 4 x 15 GHD Sit Ups

Team RWB Team WOD

3 Rounds
1 min max effort for each of the 5 movements.
1 min rest between each round (FGB style)

G2OH (45/25 plate)
Jumping Pull-ups
SDHP (75/50)
Burpee onto a plate (45/25)
Wall Ball Shots (20/14)

Representative from Team RWB will be there for the 6:30 pm class and have food catered in for an after WOD meal.

Workout of the Day: Wednesday, 23-April-2014

Skill/Lift: 5 x 6 Each Leg Bulgarian Split Squats + 5 x 10 Ring Dips

6 Rounds
5 Hang Power Snatches (95/65)
10 OHS (95/65)
100 m run

Friday, April 25th CrossFit Memorial Houston Ladies WOD & Night Out!

Friday, April 25th CrossFit Memorial Houston Ladies WOD & Night Out!
6:30 pm Meet at the box for a WOD
8 pm Canyon Creek for Diner and Drinks

Workout of the Day: Tuesday, 22-April-2014

Skill/Lift: 3 RM Deadlift

5 Rounds
10 Deadlifts (60% of 3RM)
10 Pistols

Workout of the Day: Monday, 21-April-2014

Skill/Lift: 5 x 5 Front Squat (increasing weight each round) + 5 x 10 Ring Rows

5 Rounds
2 Minute ME Burpee Box Jumps

*1 Minute Rest Between Rounds

Thursday, 24-April-2014 at 6:30 pm we will have a 3,2,1 Go WOD with Team RWB

CFMH and Team RWB will be hosting a WOD together at our location.  Their mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity.

Team RWB will also be supplying an after WOD dinner for everyone on site. Everyone is welcome, see you there.

Workout of the Day: Saturday, 19-April-2014

Teams of 2:
0-8 Min AMRAP
5 Push Press (115/80)
5 Burpees
*Partners alternate rounds
8-10 Min Rest
10-15 Min AMRAP
ME Squat Clean Thrusters (115/80)
15-17 Min Rest
17-22 Min AMRAP
50m Bunny Hop
15 Pull Ups
15 V Ups
**Partners alternate movements. Partner A does 50m Bunny Hop, Partner B does 15 Pull Ups, Partner A does 15 V Ups, Partner B does 50m Bunny Hop, etc.

Workout of the Day: Friday, 18-April-2014

Skill: Tabata Side Plank with Wall Sits (alternate for 8 rounds)

“Fight Gone Bad”
3 Rounds of:
Wall Balls (20/14)
SDHP (75/50)
Box Jumps (20)
Push Press (75/53)
*In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.