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CrossFit Memorial Houston Intro Class – Saturday, 25-October-2014 @ 9:00 am

CrossFit Memorial Houston will host a Fundamentals/Intro on Saturday, October 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


NOTE:  If you are ready to get started with CrossFit ASAP, please contact us ( 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, Novemberber 1st at 9:00 am.  We host a “Bring a Friend Event” on every Saturday at 8:00 am.  Guests are welcome to attend.***





Barbells for Boobs Fundraiser: Saturday, 25-October-2014 at 8 am

BarbellsforBoobsBarbells for Boobs Fundraiser – Show up and bring a friend!
100% of net proceeds collected from ALL fundraising events support Barbells for Boobs, a 501(c)3 non-profit breast cancer organization whose mission is to provide funding for qualified low income & uninsured women and men who need screening and / or diagnostic procedures in the prevention of breast cancer.

The WOD does not count as a class on your memberships so there is no need to sign in.  For everyone that brings $20 cash or more or donates it below will be entered in to a drawing for some cool prizes!
Prizes provided by…
The Granilla Bar is donating 6 Dark Chocolate Honey & 6 Maple Fruit Granilla Bars valued at $48
Zero 500 is donating a shirt of your choice valued at $25 (they have a really cool Halloween one)
Andi’s Gran is donating 2 lbs of granola your choice, street value of $36


You can either donate online or show up with some cash a help out a great program.  You have a choice of either wearing  pink or a costume for the WOD!

Team WOD:
3 Rounds (5 person team) – you do not have to have a team, we can put you on one easy peasy 
While 1 team member completes 200m DB/KB Farmers Carry (45/30) each of the other team members will complete AMRAP at each of the stations Wall Balls (20/14), Push ups, Slam Balls (20/16) and K2E .
Once the 1st teammate returns everyone will switch to the next station and keep a running total at each station to add at the end for a total score.


Workout of the Day: Tuesday, 21-October-2014

pullMain – CrossFit

View Public Whiteboard

Drop Snatch (5 x 3 – w/empty bar)

Snatch Balance (5 x 3 – 60-70%)

Heaving Snatch Balance (5 x 3 – 80%)

Metcon (AMRAP – Rounds and Reps)


20 Pull Ups

20 Goblet Squats (53/35)

Workout of the Day: Monday, 20-October-2014

boxMain – CrossFit

View Public Whiteboard

Overhead Squat ( 5 x 5 – 50%,60%,65%,70%,75%)

Metcon (AMRAP – Rounds and Reps)

3 Rounds


5 Power Snatch (115/75)

10 Sit Ups

15 Box Jumps (24/20)

*1 Minute Rest Between Rounds

October 30th, 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 October 30th, Thursday 7 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: Saturday, 18-October-2014

boxMain – CrossFit

View Public Whiteboard

Metcon (Time)

Teams of 2

400m Run

40 Snatch (95/65)

40 Burpees

40 SDHP (95/65)

40 Box Jumps (24/20)

40 Thrusters (95/65)

400m Run

New Level 1 class starts Monday, November 3rd at 6 pm!

level 1By popular demand we are adding a 3rd evening Level 1 class starting November 3rd, so make sure you up your membership to 12x per month to get the full benefit of it.  Sarah will be coaching the Monday and Tuesday night classes and Flo will coach Thursday nights.  Please do not use this class if you are running late to the 5:30, this is to help the newer people become comfortable enough with the movements to join the regular classes.  Rachel will still be coaching the 5:30 am classes offered on Tuesdays and Thursday mornings.
“Level 1″ is a transitional class between the “On-Ramp Program” and the “Regular CrossFit Classes”. The WOD is the EXACT same in the “Level 1 Class” as the traditional “CrossFit Class”, but the classes are smaller and athletes will learn how to scale and modify the workouts to their level of experience.  They will also spend more time practicing these complex movements in order to help them gain the confidence to move forward to the Regular CrossFit Classes. “Level 1″ is designed for athletes who are new to CrossFit or need a refresher on tough movements. 

Nutritional Challenge – What Are You Snacking On?

in-our-fridgeHey Members!
So we are almost through two weeks of the challenge.  Enough to get our food prep routine down and to get rid of those processed carb withdrawal lows.  How’s it going?!
One question that has been going around in my team is what to eat for snacks on the go?  Fall is a busy time of year and being prepared when you are out and about can make a huge difference.  Between college football games, kids soccer games, or work travel, thinking through good snacks that will travel with you can make a difference between staying fueled and getting hungry and having an unexpected cheat.
We have posted this article before from the Whole 9 blog, but it’s one of my favorites.  It lists a ton of good foods that travel well and how to prepare.  Enjoy!

“What’s in YOUR cooler?”

We’ve UPDATED our famous “pack a cooler” article just for July Whole30 participants gearing up for their summer vacation plans. The post originated last summer, when Dallas and I spent three months (and drove 15,000 miles) across the US and Canada, while completing the Whole30. We faced plenty of challenges staying Whole30-compliant while on the road – the same challenges our readers face when life requires lots of travel, socializing or just a a super-hectic schedule.

So today, we’ve updated the contents of our theoretical Whole9 cooler – what’s in it, what’s in the travel bag next to it, and how we put things together to make delicious, Whole30-approved meals and snacks while traveling. We’ll break it down by food groups, and hope by passing these along to our readers, you’ll have an easier time Eating Good Food under any circumstance, whether at home or on the road.

What’s in the Whole9 Cooler


  • Deli turkey/chicken/roast beef.  Look for certain Applegate Farms versions, where the only ingredients are organic meat, water and salt.
  • Albacore tuna.  Whole Foods brand contains only tuna and water – no soy!
  • Hard boiled eggs.  We always have a dozen of these on hand.
  • Smoked salmon.  Wild-caught Alaskan (never farm raised), unseasoned.
  • Shrimp. Buy pre-cooked wild-caught shrimp (or cook and peel them yourself) – portable and delicious served cold.
  • Your local market’s brand of pre-cooked “simple” chicken breast or salmon, where the only ingredients are chicken/salmon, salt and pepper.
  • Jerky. Primal Pacs makes the only Whole30-approved jerky snacks. Buy the whole snack kit, or just the protein.


  • Carrots
  • Celery
  • Cucumber
  • Sugar snap peas and snow peas
  • Pepper slices (red, green, yellow and orange)
  • Tomatoes (usually the small grape variety)
  • Sprouts (sunflower, alfalfa, radish, broccoli, sweet pea shoots)
  • Baby spinach, arugula or other leafy green (for on-the-road salads)
  • Jicama  (peel, slice into thin strips and munch)
  • Kale chips – we like Kaia Foods. Again, read your ingredients.
  • Sea Snax (or some other form of seaweed snack). Read your ingredients – no soy!
  • Fresh salsa.  Whole Foods and other stores sell fresh salsa with 100% approved ingredients.
  • Canned sweet potato, pumpkin or butternut squash (where the only ingredient is the vegetable)
  • Baby food! Sweet potato, butternut squash or other vegetable varieties (where the only ingredient is the vegetable) – perfect for post-workout


  • Whatever is fresh, local, in-season and not too expensive
  • Unsweetened applesauce (we like Santa Cruz Organic brand, or make your own)
  • Larabars (a dried fruit/nut combination, used only in food emergencies)


  • Olives.  Lindsay Naturals in the can, where the only ingredients are olives, water and sea salt.
  • EVOO (extra virgin olive oil).  We bring a bottle everywhere, and pour over veggies, salads, meat, whatever.
  • Avocado
  • Fresh guacamole.  Whole Foods and other stores sell fresh guac with 100% approved ingredients.
  • Coconut milk (full fat, in the can)
  • Shredded coconut, unsweetened.
  • Coconut butter (sometimes called “creamed coconut”)
  • Macadamia or hazelnuts
  • Other nuts and seeds (to be eaten in moderation)
  • Sunbutter or other nut butters (to be eaten in moderation)
  • Stronger Faster Healthier fish oil (use the code “Whole9″ to save 10%)


  • Cinnamon, nutmeg, allspice (for sweet potato, pumpkin, etc.)
  • Salt, pepper
  • Fresh chopped basil and cilantro

Kitchen Tools

  • Sharp paring knife
  • Flexible cutting board
  • Can opener
  • Portable silverware and dishes
  • One glass container, for microwaving on the go

Tips, tricks and adding variety to your Road Trip Food

  • Protein is going to be the hardest to get in good amounts.  Plan ahead and stock up – cook chicken or salmon the night before you travel, boil a dozen eggs, find deli meat and tuna packets that meet criteria.
  • Smoked salmon is often overlooked, but the wild caught stuff is a great source of Omega-3 fatty acids and protein.  Slice, roll around chunks of honeydew melon or mango, secure with a toothpick and go.
  • Fruit is way too easy to overdo when traveling, so swap some of that fruit for portable vegetable sources.  The flexible cutting board, sharp knife and plastic silverware help you branch out from just carrots and celery.
  • Fresh salsa and guacamole are life-savers.  Roll deli turkey around pepper slices, secure with toothpick and top with salsa and guac – delicious and totally portable.
  • Frozen root veggies may also be a good idea, especially if you’re training on the go.  Sweet potato and squash varieties from the can or jar are just as good hot or cold.
  • Nuts are also easy to crack out on when traveling.  Try olives instead!  They’re portable, don’t need refrigeration and you can eat an awful lot for the same amount of fat as an ounce of nuts.
  • Spices and herbs are an easy way to add flavor and variety to your meals, and don’t take up a lot of room in your bag/cooler.
  • Planning and preparation are key!  Take time to purchase, prepare and pack your cooler before a trip and you’ll have good, Whole30-approved meals and snacks at the ready.

Workout of the Day: Friday, 17-October-2014

David-HickmanMain – CrossFit

View Public Whiteboard

Power Snatch

Metcon (Time)


Three rounds for time of:

30 Wall Ball Shots (20/14)

30 SDHP (75/45)

30 Box Jumps (20″)

30 Push Press (75/45)

30 Cal Row

30 Push Ups

30 Back Squat (75/45)


** Partner WOD
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.