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CrossFit Memorial Houston Intro Class – Saturday, 11-April-2015 @ 9:00 am

CrossFit Memorial Houston will host a Fundamentals/Intro on Saturday, April 11th 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 info@crossfitmemorialhouston.com.

***YOU MUST BE 18 YEARS OF AGE OR OLDER TO ATTEND THE INTRODUCTION CLASS.  IF YOU ARE NOT, PLEASE EMAIL ME TO MAKE ACCOMMODATIONS***

NOTE:  If you are ready to get started with CrossFit ASAP, please contact us (info@crossfitmemorialhouston.com) 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, 18th at 9:00 am.  We host a “Bring a Friend Event” on every Saturday at 8:00 am.  Guests are welcome to come by one time and try us out .***

 

 

 

 

6 am Skills Class

pullupMain – 6 am Morning Skills Class

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Back Squat

1*10 60%

1*8 70%

1*6 75%

1*4 80%

Go to the link below and plug in your max, then print it out and bring it tomorrow.

http://www.mikesgym.org/programs/index.php?show=program&programID=19

Front Squat

1*5 60%

1*5 70%

1*5 70%

1*5 70%

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

5 T2B

10 Push-ups

5 Pull-ups

10 Atomic Sit-ups

Workout of the Day: Tuesday, 31-March-2015

cleanMain – CrossFit

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Metcon (Weight)

Wall Balls – 5 sets of 20 (go unbroken in each set – and work towards Rx weight) – superset with 30 second L-sit holds between wall ball sets

Metcon (Time)

30 Burpee Buy In

then…

2 Rounds of

30 OHS (95/65)

40 Sit Ups

30 Hang Cleans (95/65)

40 Lateral Jumps

then…

30 Burpee Buy Out

Workout of the Day: Monday, 30-March-2015

shoulderMain – CrossFit

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Front Squat (Find 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

5 Shoulder to Overhead (155/105)

30 Double Unders (3:1 Single Unders)

Rest 3 min

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

5 Shoulder to OH (135/95)

30 Double Unders

Rest 3 min

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

5 Shoulder to OH (115/75)

30 Double Unders

*CrossFit Park City

Yoga Class Every Thursday at 7 pm

yogaWe are excited to announce we will be holding Yoga classes every Thursday!  This is a $20 Yoga “add on” to your current membership.  Please email Tricia at Triciacfmh@gmail.com if you would like to add this to your monthly membership.  You will need to sign up for the Yoga classes through Wodify so we can plan accordingly.  Please be sure to bring your own Yoga mat and a towel.  If you do not have one and would like to borrow one from the gym please email Tricia.

 We are even more excited to have Shweta Bijlani teaching our classes.  She is a mobility therapist and a certified yoga teacher. The yoga classes will help you learn new mobility and self care tools to help your recovery, core strength / stability and flexibility. Yoga will improve all your lifts and overall performance! We encourage you all to attend!

 

Workout of the Day: Saturday, 28-March-2015

wb1Main – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 2:

AMRAP 20

20 Wall Balls (20/14)

20 Push Ups

20 Sit Ups

200m Run (partners will run together)

Workout of the Day: Friday, 27-March-2015

15.5Main – CrossFit

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Metcon (Time)

Rx’d

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:

Row (calories)

Thrusters

Men use 95 lb.

Women use 65 lb.

Scaled

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:

Row (calories)

Thrusters

Men use 65 lb.

Women use 45 lb.

6 am Skills Class

Main – 6 am Morning Skills Class

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Snatch Balance (5×3)

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

6 OHS 95/65

12 Wall Balls 20/14

18 Slam Ball Sit-ups

Workout of the Day: Thursday, 26-March-2015

Main – CrossFit

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Metcon (Time)

4x800m Run

Run the 800m at a 1 mile pace. Rest 1 minute between runs and maintain same pace for all 4.

Metcon (Distance)

AMRAP 5:

Row

**Divide class between first and second AMRAP as needed

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

5 Burpees

5 Squat Cleans