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CrossFit Memorial Houston Intro Class – Saturday, 02-August-2014 @ 9:00 am

CrossFit Memorial Houston will host a Fundamentals/Intro on Saturday, August 2nd 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, August 16th 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: Friday, 01-August-2014

pheezyU.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

Lift: 10 minutes of Pull Up Practice (1 min of max pull ups)

“Pheezy”
3 Rounds for Time:
5 Front Squats (165/115)
18 Pull Ups
5 Deadlift (225/115)
18 T2B
5 Push Jerk (165/115)
18 Hand release Push Ups         

August Abs – Daily Ab Workout

finalabsPerform the following daily for everyday of August.

Min 1 – Hold a good plank
Min 2 – AMRAP of sit ups
Min 3 – 30 sec cobra 30 sec child pose
Min4 – Hold a good plank

Workout of the Day: Thursday, 31-July-2014

pcLift: Power Clean 5×5 (increase weight each round)

MetCon:
8 Rounds
10 Weighted Step Ups (44/25 KB or DB in each hand)
20 DUs (sub 3:1 single unders)

July 31st, Thursday at 7pm Zumba taught by CFMH’s very own Cortney Muga

If you missed this awesome event the last 3 months here is your chance to make up for it!  Cortney is going to lead us in another FUN Zumba class on Thursday, July 31st at 7:00 pm at the box!  We had so much fun last time and we were all sore in new places!

No need to log in, just show up, it’s free and you will have a blast, PROMISE!

Workout of the Day: Wednesday, 30-July-2014

sBurgener Warm Up

Lift: Snatch – Find your 1RM

MetCon:
10-9-8-7-6-5-4-3-2-1
Back Squat (135/95)
Lateral Burpees
Ring Dips

Bonus: 2 minute AMRAP of Box Jumps

Workout of the Day: Tuesday, 29-July-2014

pcLift: 5 x 3 Power Cleans with Groin stretch between sets

MetCon:
4 Rounds
300m Sandbag Run
10 SDHP (95/65)
4 Bar MU’s (sub 8 PU’s)
20 Lunges

Workout of the Day: Monday, 28-July-2014


Lift: Bench Press
5-5-3-3-1 (increase weight each round)

MetCon:
AMRAP 12
5 Man Makers
10 Pistols

Bonus:
Tabata Weighted Plank

Childcare will not be available tomorrow, July 28th for the 9:30 am class.

lipChildcare will not be available tomorrow, July 28th.  It will resume again on July 30th for the M-W-F classes at 9:30 am for $3 per child. We are very sorry for the late notice :-(