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CrossFit Memorial Houston Intro Class – Saturday, 07-March-2015 @ 9:00 am

CrossFit Memorial Houston will host a Fundamentals/Intro on Saturday, March 7th 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, March 14th 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 .***

 

 

 

 

Athlete check-in is at 7:30 am for The 2nd Annual CFMH Shootout Intra Box Competition!

2nd Annual CFMH Shootout Intra Box Competition is here!

We are going to Grub Burger after it is over, everyone is welcome to come along!

Here are the next 3 WOD’s for Saturday’s competition!

thecrewHave Fun ;-)

WOD 3:
10 Snatch (65/85)
10 Burpees Over Bar
10 Deadlifts (105/155)
*One person at a time relay. One person must go thru all 10 on each before next person goes.
6 MIN TIME CAP

WOD 4 (losers bracket only):
Find 1 RM Thruster
*cannot decrease weight. Must strategize to increase weight appropriately.
6 MIN TIME CAP

WOD 5:
200 m Sandbag Run (1 male/1 female) (40/20)
50 Slam Balls (women 12)
50 Slam Balls (men 20)
200m Sandbag Run (other male and female)
50 KBS (women 44)
50 KBS (men 70)
*one male and one female will run together, but upon return only one person working at a time, women will combine for 50 reps of slam balls before men attempt their combined 50 slam balls (same for KBS).
12MIN TIME CAP

Here are the 1st Three WOD’s of Saturday’s Competition!

museum2-04_thinkerStart strategizing ;-)

Seeding WOD:
Team 3k Row
*Divide as necessary
14 MIN TIME CAP

WOD 1:
21 (75/55) 15 (95/65) 9 (115/75)
Clean & Jerk
Box Jump Overs (20/18)
*relay race. One male and one female working at same time, male has heavier weight, can sub with male partner any time, but must go back to tag partners). Each partner must participate in at least one rep of each movement.
4 MIN TIME CAP

WOD 2:
4×80 m Sled Push Race
Women with 25s on each side
Men with 45s on each side
*first team done wins. Each partner must participate. Up to the team to change out weights.
3 MIN TIME CAP

Workout of the Day: Friday, 27-February-2015

boom!Main – CrossFit

View Public Whiteboard

Mobility (No Measure)

Two Rounds:

10 Superman to Hollow Body Roll – 5L/5R

5 Cat Cows

10 Reverse Lunges

Metcon (AMRAP – Rounds and Reps)

Workout 15.1

9-minute AMRAP:

15 toes-to-bars

10 deadlifts

5 snatches

(M 115 lb. / F 75 lb.)

immediately go into 15.1a (total time for both WOD’s 15 min)

Metcon (Weight)

Workout 15.1a

1-rep-max clean and jerk

6-minute time cap

Happy Birthday to Coach Vanessa!

Happy Burpee Birthday Coach Vanessa, we love you!
Now, go do your burpees ;-)

6 am Skills Class

kbsMain – 6 am Morning Skills Class

View Public Whiteboard

Kettlebell Snatch (5×5)

practice time ;-)

Metcon (Time)

5 Rounds

10 Pull-ups

10 Russian KBS 70/53

10 T2B

Metcon (No Measure)

Any time that is left over, your choice on want you want to work on

Workout of the Day: Thursday, 26-February-2015

situpMain – CrossFit

View Public Whiteboard

Bench Press (5 x 5)

5 Wall Facing Squats in between sets

Metcon (Time)

7 Rounds

7 Front Squat (115/75)

21 Sit Ups
If you are competing on Saturday….go light

Metcon (No Measure)

Extra Credit: 5X5 Negative Pull Ups

Workout of the Day: Wednesday, 25-February-2015


Main – CrossFit

View Public Whiteboard

Deadlift (6 x 12)

Deadlift 6 x 12 (60%-70%) one set every 2 min touch & go; no dropping from the top (between sets 1:20 second hip bridge)

Metcon (Time)

300m Row

15 Renegade Rows

10 Push Press

200m Waiters Walk

15 Renegade Rows

10 Push Press

100 Single Unders

*Row, walk and SU’s in any order.