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CrossFit Memorial Houston Intro Class – Saturday, 30-August-2014 @ 9:00 am

CrossFit Memorial Houston will host a Fundamentals/Intro on Saturday, August 30th 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 6th 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: Saturday, 30-August-2014

situpMain – CrossFit

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Metcon (Time)

Teams of two:
2,000m Row (switch every 500m)
100 KBS
400m Farmer’s carry (heavy, passing the weight back and forth as needed)
100 Wall Ball Sit-ups
2,000m Row (switch every 500m)

Wodify Goes LIVE Monday September 1st

 

WODify-595We are so excited to have every Athlete and Coach active in Wodify beginning Monday September 1st!  Effective September 1st you will not longer be signing into classes via MindBody please download the Wodify app for your smart phone and begin signing into classes. (Note: You will not be able to sign up for September classes until your September payment goes through, if you are not enrolled in Wodify please email Tricia at triciacfmh@gmail.com . ) You can also sign up for classed by going to Wodify.com. When you sign up for a class you are reserving a spot.

Once you attend class and know your workout results you need to “sign in” for class and input your results under “add results”, again you can do this on Wodify.com or via the Wodify app. Tracking your performance will help you tremendously in knowing what weights to use and how you are progressing over time.

 

 

Workout of the Day: Friday, 29-August-2014

tumilsonMain – CrossFit

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye

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Shoulder Press (EMOM 8: 3 Strict Shoulder Press (50%), 15 Sit Ups)

Tumilson (Time)

8 Rounds For Time of:
200m Run
11 Dumbbell Burpee Deadlifts, 60#
(scaled vs: complete 4 Rounds then rest 1 minute and complete 4 Rounds)

60/35 for Deadlift s- can use KBS

Workout of the Day: Thursday, 28-August-2014

fs1Main – CrossFit

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Front Squat (Find 1RM)

Metcon (Weight)

For 20 Minutes for every two minutes complete:
3 Power Cleans (75% of 1RM)
30 Double Unders

Yoga Classes Starting Thursday Sept. 4th and 18th @ 7PM

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We are excited to announce we will be holding Yoga classes the 1st and 3rd Thursday of each month!  This is a $10 Yoga “add on” to your current membership.  Please email Tricia at Triciacfmh@gmail.com if you would like to add this to your monthly membership.  You will need to sign up for the Yoga classes through Wodify so we can plan accordingly.  Please be sure to bring your own Yoga mat and a towel.  If you do not have one and would like to borrow one from the gym please email Tricia.

 We are even more excited to have Shweta Bijlani teaching our classes.  She is a mobility therapist and a certified yoga teacher. The yoga classes will help you learn new mobility and self care tools to help your recovery, core strength / stability and flexibility. Yoga will improve all your lifts and overall performance! We encourage you all to attend!

 

Labor Day, Monday, 01-September-2014 we will only have two classes available at 8 and 9 am.

AMERICAN-FLAGLabor Day, the first Monday in September, is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country.

Monday, 01-September-2014 Labor Day we will only have two classes available at 8 and 9 am.  Make sure you show up, we have a nice Hero WOD planned for you ;-)

Workout of the Day: Wednesday, 27-August-2014

runMain – CrossFit

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Bench Press (5×4 @ 65% then Pigeon Stretch between sets)

Metcon (Time)

Teams of 2

200m Run*
10 Jumping Slam Balls
20 Burpees
30 KBS (53/35)
20 Jumping Slam Balls
40 Burpees
60 KBS
10 Jumping Slam Balls
20 Burpees
30 KBS
200m Run

*Complete run together

August 28th, Thursday at 7pm Zumba taught by CFMH’s very own Cortney Muga

 

ZumbaIf 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, August 28th 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!