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CrossFit Memorial Houston Intro Class – Saturday, 01-November-2014 @ 9:00 am

CrossFit Memorial Houston will host a Fundamentals/Intro on Saturday, November 1st 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, November1st  8th 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, 31-October-2014

pheezyMain – CrossFit

Happy Wodiween! Wear a costume!

View Public Whiteboard

Bench Press ( 5 x 3 find 3RM)

Metcon (Time)

“Pheezy”

3 Rounds for Time:

5 Front Squats (165/115)

18 Pull Ups

5 Deadlift (225/155)

18 T2B

5 Push Jerk (165/115)

18 Hand Release Push Ups
U.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.

Workout of the Day: Thursday, 30-October-2014

runMain – CrossFit

View Public Whiteboard

Snatch (Find your 1RM Snatch)

Metcon (Time)

3-6-9-12-9-6-3

Thrusters (95/65)

200m run between each set

Metcon (AMRAP – Reps)

AMRAP 5

Step Ups (20/24)

Workout of the Day: Wednesday, 29-October-2014

pullupsMain – CrossFit

View Public Whiteboard

Dynamic Pull-ups (5 x 5, 3 sec down, 2 sec in hang)

Russian Twists (5 x 20 Russian Twists )

Metcon (Time)

Partner WOD – 1 person working at a time; no particular order; 1 movement at a time

200m Tire Pull or Prowler Push

100 KBS (53/35)

100 Back Squats (75/45)

100 Jumping Slam Balls (16/12)

100 Sit Ups (with Slam Ball)

4 MUs*

* Each team member must complete 4 muscle ups. They can be broken up during the MetCon (i.e. 100KBS, 1 MU, 100 Sit Ups, 1 MU, etc.) Substitution is 4 Pull Ups = 1 MU.

Happy Birthday to Coach Lisa!

Happy_BirthdayHappy Burpee Birthday  Coach Lisa!

Workout of the Day: Tuesday, 28-October-2014

snatchMain – CrossFit

View Public Whiteboard

Snatch Balance (5 x 6 Snatch Balance @ 60% 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Power Cleans (135/95)

15 DB or KB Push Press

100m Waiters Walk with your DB’s or KB’s in each hand

Workout of the Day: Monday, 27-October-2014

pushupMain – CrossFit

View Public Whiteboard

Handstand Push-ups (HSPU Work 6 x 1 min work (Practice holds, slow neg)

Back Bridges (8 Back Bridges between sets of HSPU work)

Metcon (AMRAP – Rounds and Reps)

3 Rounds

AMRAP 5

10 Front Rack Weighted Lunges 5L/5R (95/65)

8 Push Ups

*1 minute rest between rounds

New morning 6 am Skills Class starting October 28th

MikeBecause you asked for it we will be offering a 6 am Skills Class Tuesday mornings taught by Christian to go along with the Thursday Morning Skills Class.  It will encompass Oly, Gymnastics and Stongman skill work and anything else I can dream up to make you feel like you were run over by a herd of cattle ;-)  Please log into it if you wish to attend and not the regular 6 am class.  See you there!

CrossFit Memorial Houston has raised $1395 for Barbells for Boobs and we can keep going!

pinkThank you to everyone that came out to support Barbells for Boobs.  It is for a great cause and you are such an awesome group of people at CFMH.  We are so proud of you and love that you have chosen to be part of our community.

Remember that even though the season of giving is coming up, that doesn’t mean going out and buying a bunch of junk for loved ones.  It is about what you just did, donating time and money to something worthwhile.  You should feel really good about yourselves.  Do the same thing with the Holiday season, spend quality time with your family and friends (put the damn iPhone down), donate time or money to worthy causes and you will reap the rewards.

Can’t wait to see you all Monday!