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CrossFit Memorial Houston Intro Class – Saturday, 09-July-2016 @ 9:00 am

CrossFit Memorial Houston will host a Fundamentals/Intro on Saturday, July 9th 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, July 16th 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 .***

 

 

 

 

Workout of the Day: Monday, 27-June-2016


CrossFit Memorial Houston – CrossFit

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Metcon (Time)

3 Rounds

30 DU’s (sub=90 SU’s)

20 Hang Power Snatch (95/65)

10 T2B

Box Squats (5×5)

Build up to heavy weight

Workout of the Day: Saturday, 25-June-2016

runersCrossFit Memorial Houston – CrossFit

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Metcon (Time)

Partner WOD

Teams of 2

4 Rounds

40 Hang Power Snatch 75/50

40 No Push Up Burpees

400m Run

Workout of the Day: Friday, 24-June-2016

MeganpepCrossFit Memorial Houston – CrossFit

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Back Squat (6×3)

Build to Heavy

*rest 2 mins btwn sets

Megan (Time)

3 Rounds

21-15-9

Burpees

KBS (1.5/1pd)

DU’s

The 3rd Annual CFMH Suns Out, Guns Out Intra Box Competition!

Save the date for Sat August 13th 3rd Annual CFMH Suns Out, Guns Out Intra Box Competition!!!
It will be a 4 person team competition (2 males 2 female) and we should be done around noon 😉
Sign up for a team starts this week on the white board at the box.  $60 per person which will help us cover the shirt and prizes.  Please include your t-shirt size.
Register here for the comp
If you only want a shirt pre-pay here (we won’t have any extra’s)
If you want to compete but don’t have a friend that you can get (sucker in 😉 ) to join you, just write your name up there and we will assign you to a team.  There will be plenty of 1 or 2 people groups looking to form a complete team, happens every year and this way you get to make new friends since your regular friends wouldn’t do it with you in the first place.
In a few weeks we will have Wodify set up to make your payment.
We will have a most righteous! Box Social that evening at 7 pm at The Next Door Bar.

6 am Skills Class

PJCrossFit Memorial Houston – 6 am Morning Skills Class

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Warm-up

50 DU

then

2x w/PVC pipe

10 Pass Thru’s

10 Beat Swings

10 Wall Squats

w/bar

12 Good Mornings

6 Thrusters w/ pause at top and bottom of 3 sec

Push Jerk (5×3)

increase weight

Metcon (Time)

10 Power Cleans 135/95

20 (ea leg) Split Squat

30 Slam Balls

40 Sit-ups

50 ft OH Carry 135/95

2 min rest

50 ft OH Carry 135/95

40 Sit-ups

30 Slam Balls

20 (ea leg) Split Squat

10 Power Cleans 135/95

Workout of the Day: Thursday, 23-June-2016


CrossFit Memorial Houston – CrossFit

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Skill Work

Kipping Pull Ups – Progressions

Show this video – https://www.youtube.com/watch?v=-cTAJnIGm6c

Partner up and have partners rotate and perform movements

Metcon (Time)

400m Jog

20 Thrusters (45/35)

20 Lateral Jumps Over the Barbell

10 Kipping Pull Ups

800m Jog

20 OHS (45/35)

20 Lateral Jumps Over the Barbell

10 Kipping Pull Ups

400m Jog

Workout of the Day: Wednesday, 22-June-2016

stepupCrossFit Memorial Houston – CrossFit

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Bench Press (5×5)

A1 – Bench Press – 5×5 (Build)

A2 – Ring Rows – 5×10

*rest 2 minutes btwn sets

Metcon (Time)

4 Rounds

20 AKBS (70/53)

20 Weighted Step Ups (70/53; 20″/18″)

6 am Skills Class

CrossFit Memorial Houston – 6 am Morning Skills Class

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Warm-up

50 DU

then

2x w/PVC pipe

10 Pass Thru’s

10 Beat Swings

10 Martini Glass OHS facing wall

then w/bar 2x

10 Good Morning Squats (stripper squats)

10 OHS

5 HPS

Snatch (4×3)

increase weight

Metcon (Time)

3 Rounds

20 Russian KBS 70/53

10 (ea leg) Single Leg Deadlift 70/53

200m Run

1 min rest btwn rounds