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CrossFit Memorial Houston Intro Class – Saturday, 27-August-2016 @ 9:00 am

CrossFit Memorial Houston will host a Fundamentals/Intro on Saturday, August 27th 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, September 10th 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: Thursday, 25-August-2016

wallballCrossFit Memorial Houston – CrossFit

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Metcon (No Measure)

Skill Day – Rope Climb Progressions – 5×3

Tire Flips + Jumps Through Tire – 5×2

Metcon (Time)

MetCon:

3 min Air Dyne

Then…

2 Rounds

40 Wall Ball Shots (20/14)

20 Med Ball Cleans (20/14)

Then…

500m Row

Workout of the Day: Wednesday, 24-August-2016

runCrossFit Memorial Houston – CrossFit

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Overhead Squat (4×6)

(super light; focus on the skill to transfer to MetCon)

Metcon (No Measure)

EMOM 10

1-25′ HS Walk / 30 Sec HS Hold

2-10 GHD Sit Ups / 8 Atomic Sit Ups

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Workout of the Day: Tuesday, 23-August-2016

herawesomenessCrossFit Memorial Houston – CrossFit

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Metcon (Weight)

A1-Deadlift – 6×2

A2-DB Bench Press – 6×12

*rest 2 mins

Metcon (AMRAP – Rounds and Reps)

MetCon:

Teams of 2

20 Min AMRAP of:

15 One Arm DB Snatch (# your choice)

12 DU’s

6 Thrusters (45/35)

*1 partner does full cycle while other rests

*then switch

Workout of the Day: Monday, 22-August-2016

kbsCrossFit Memorial Houston – CrossFit

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Back Squat (5×5)

Metcon (No Measure)

EMOM 12

1-10 Weighted Pistols

2- 20 DU’s

Metcon (Time)

MetCon:

75 KBS (53/35)

50 Goblet Squats (53/35)

25 SDHP (53/35)

* Break up reps however you would like

Workout of the Day: Saturday, 20-August-2016

Deadlift

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Metcon (AMRAP – Reps)

Teams of 3:

AMRAP in 4 mins:

100m Run

30 Box Jumps (24″/20″)

20 Burpees

30 Pull-ups

20 Deadlifts (245/165)

30 KB Swings (53/40)

20 Wall Ball shots (20/14)

30 Cleans (135/95)

200 DUs

Rest 3 Minutes

AMRAP in 6 mins:

100m Run

30 Box Jumps (24″/20″)

20 Burpees

30 Pull-ups

20 Deadlifts (245/165)

30 KB Swings (53/40)

20 Wall Ball shots (20/14)

30 Cleans (135/95)

200 DUs

Rest 3 Minutes

For Time:

100m Run

30 Box Jumps (24″/20″)

20 Burpees

30 Pull-ups

20 Deadlifts (245/165)

30 KB Swings (53/40)

20 Wall Ball shots (20/14)

30 Cleans (135/95)

200 DUs

*Runs are completed together.

CF Atomic

Workout of the Day: Friday, 19-August-2016

CFView Public Whiteboard

Front Squat (5×4)

Metcon (No Measure)

EMOM 8

1-15 Banded Pull Downs

2-20 Pass Throughs (PVC)

Metcon (Time)

Partner WOD

Teams of 2

“Partner Annie”

50-40-30-20-10

DU’s

Sit Ups

Rest 2 mins

“Partner Isabel”

30 Power Snatch For Time (135/95)

Happy Birthday Coach Tricia!

 

 

 

 

 

 

 

Happy Burpee Birthday!  Make sure you do allllll of your burpees…we will even let you modify them for little boy if you need too! LOL!
We will be sure to cheer you on! 😉

Workout of the Day: Thursday, 18-August-2016

Row

Metcon (No Measure)

For 15-20 minutes: Review How to Properly Climb a Rope (both techniques) & how to modify with rope progressions.

Review how to flip tire and properly get under tire.

Metcon (Time)

“Jackie”

1k Row

Then…

50 Thrusters (45/35)

30 Pull Ups

*1/2 class starts on skill and 1/2 class starts on metcon or in different heats