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CrossFit Memorial Houston Intro Class – Saturday, 25-April-2015 @ 9:00 am

CrossFit Memorial Houston will host a Fundamentals/Intro on Saturday, April 25th 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, May 2nd 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 .***

 

 

 

 

New Class Times Coming in May!!!!

New ClassesHey CFMH Members!

I am pleased to announce we will add a few new classes to the schedule starting the month of May!

The new class times will be:

Monday/Wednesday/Friday – 5:30 am (this will be a regular CrossFit Class)
Wednesday – 12:00 pmOpen Gym (you can use this time to do the regular box workout, make up a workout or just work on skills…its up to you!)

These new class times are on Wodify and you can start signing up May 1st (please check schedule for exact start dates)!

Best,
Vanessa & Tricia

Workout of the Day: Saturday, 25-April-2015

wbCrossFit Memorial Houston – CrossFit

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Metcon (Time)

Teams of 2:

1600m Med-Ball Relay Run

100 Partnered Burpee Wall Ball Shots*

200 Sit Ups

300 Double Unders

400m Walking Lunge Relay with Med-Ball**

*you must perform a burpee immediately after throwing the ball and before catching it from your partner’s toss

**only the partner with the ball may lunge the team forward

Workout of the Day: Friday, 24-April-2015

David-HickmanCrossFit Memorial Houston – CrossFit

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Metcon (Weight)

EMOM 10

Even Minutes – 5-10 Strict Pull Ups

Odd Minutes – 12 One Legged DB Deadlift

Metcon (Time)

Partner Zeus

3 Rounds for time of:

30 Wall Balls (20/14)

30 Box Jumps (20/16)

30 SDHP (75/50)

30 Push Press (75/50)

30 Calorie Row

30 Push Ups

30 Back Squats (75/50)

* 30 min time cap so scale accordingly
U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

6 am Skills Class


CrossFit Memorial Houston – 6 am Morning Skills Class

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Mobility (No Measure)

10 Slow Air Squats with feet corkscrewed out to get all the muscles engaged

10 Supermans (squeeze the tushy)

Roll front, inner thigh and IT band 5 times each leg

x2

Back Squat

1*8 65%

1*8 70%

1*8 75%

1*8 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 65%

1*5 70%

1*5 70%

Metcon (No Measure)

Your choice…

Follow up with Hatch on Bench Press or

complete a short metcon

Workout of the Day: Thursday, 23-April-2015


CrossFit Memorial Houston – CrossFit

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Handstand Walk

Handstand Work (Handstand Holds, HSPU, Handstand Walks, HS Shoulder Taps)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

6 Pistols

12 DB Snatch

30 Double Unders

CFMH Ladies Night Out on Saturday May 30

Ladies-night-out4-lg

Ladies mark your calendars for Saturday May 30, the location and time are to be determined.

 

Workout of the Day: Wednesday, 22-April-2015

jumpCrossFit Memorial Houston – CrossFit

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Front Squat (1×10, 1×8, 1×6, 1×4)

1 x 10 @ 60%

1 x 8 @ 70%

1 x 6 @ 75%

1 x 4 @ 80%

Metcon (Weight)

On a 25 minute clock complete:

EMOM 15

3 GTOH (135/95)

10 Lateral Jumps

Metcon (Weight)

Then immediately complete:

Every 2 Min for 10 Min

100m Heavy Farmers Carry

CALLING ALL NUTRITIONAL CHALLENGERS!

Spring 2015 Challenge_2CALLING ALL CHALLENGERS!
Hey Nutritional Challengers! Can you believe it is week 8 of the Spring 2015 Nutritional Challenge?  Where has the time gone?!  This is just a reminder that you have 1 1/2 more weeks to keep up the good work and let that hard work and effort pay off.  Our challenge will officially end Friday, May 1st.  You will need to call 281.833.6560 or email Heather at heather@fuelingyourlife.net at Michael Florida’s office to schedule your BodPod appointment for the week of May 4th – 8th.  Both before and after BodPod results and pictures are due to Larissa (larissamclean@yahoo.com) no later than Monday, May 11th.  We will announce the winners by Friday, May 15th!
So come on everyone, let’s keep it going just a few more weeks!