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CrossFit Memorial Houston Intro Class – Saturday, 26-April-2014 @ 9:00 am

CrossFit Memorial Houston will host a Fundamentals/Intro on Saturday, April 26th 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, May 3rd at 9:00 am.  We host a “Bring a Friend Event” on every Saturday at 8:00 am.  Guests are welcome to attend.***





Thursday, 24-April-2014 at 6:30 pm we will have a 3,2,1 Go WOD with Team RWB

CFMH and Team RWB will be hosting a WOD together at our location.  Their mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity.

Team RWB will also be supplying an after WOD dinner for everyone on site. Everyone is welcome, see you there.

Workout of the Day: Saturday, 19-April-2014

Teams of 2:
0-8 Min AMRAP
5 Push Press (115/80)
5 Burpees
*Partners alternate rounds
8-10 Min Rest
10-15 Min AMRAP
ME Squat Clean Thrusters (115/80)
15-17 Min Rest
17-22 Min AMRAP
50m Bunny Hop
15 Pull Ups
15 V Ups
**Partners alternate movements. Partner A does 50m Bunny Hop, Partner B does 15 Pull Ups, Partner A does 15 V Ups, Partner B does 50m Bunny Hop, etc.

Workout of the Day: Friday, 18-April-2014

Skill: Tabata Side Plank with Wall Sits (alternate for 8 rounds)

“Fight Gone Bad”
3 Rounds of:
Wall Balls (20/14)
SDHP (75/50)
Box Jumps (20)
Push Press (75/53)
*In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Workout of the Day: Thursday, 17-April-2014

Skill/Lift: 5 x 5 Back Squats (increasing weight each round)
5 x 30 Second Handstand Holds

MetCon: For Time
Buy In: 400m run
Then, 5 Rounds
3 Cleans (155/115)
5 Push Ups
7 T2B
Buy Out: 200m run

Workout of the Day: Wednesday, 16-April-2014

Skill/Lift: 3 RM OHS

Wall Balls (20/14)
*in between each round, complete 30 DUs

Workout of the Day: Tuesday, 15-April-2014

1 Minute ME Pull Ups
Rest 1 Minute
1 Minute ME HSPU
Rest 1 Minute
1 Minute ME Sit Ups
Rest 1 Minute
1 Minute ME Push Ups

4 Thrusters (115/75)

Wednesday, 16-April-2014 Integrated Mobility will be at the box!

In CrossFit (and life!) we need to be mobile with good range of motion, recover from workouts, and avoid injury. It helps to have the right tools and best practices. Stop by for a complimentary 10 minute assessment with Shweta Bijlani of Integrated Mobility Therapy on Wednesday, April 16th between 5-7:30 pm (no pre-appointment necessary)!

What it Integrated Mobility?
This soft tissue therapy uses the principles of sports, Swedish, deep tissue massage and postural assessment to relieve pain and optimize your movement. Integrated Mobility Therapy helps accommodate the stress that any repetitive motion/posture imposes on your body. By assessing soft tissue health and range of motion, a therapy session will address your individual needs, correct faulty biomechanics and improve your performance and overall quality of life.

Integrated Mobility helps active people:
• Improve performance
• Recover faster
• Prevent injuries
• Reduce pain

An avid CrossFitter herself, Shweta is a Licensed and Certified Sports Massage Therapist, has completed her Level 1 CrossFit Trainer Certificate, and graduated from Rice University with a degree in Biomedical Engineering. She specializes in mobility and soft tissue therapy to relieve pain, improve movement and posture inside and outside the box.

For more information, please feel free to visit:  or

Schedule at CrossFit Memorial Houston – Monthly free 10 minute assessments beginning Monday, November 11, 5pm – 7pm – (Each month the day will vary) -For more info on 1-1 appointments, contact Shweta at

Workout of the Day: Monday, 14-April-2014

Skill: EMOM 5: 3 Heavy Push Jerks (80% 1RM)

MetCon: For Time
500m Row
15 DB Squat Cleans (45/25)
30 Wall Balls (20/14)
15 K2E
30 KBS (53/35)
15 Burpees
30 Sit Ups
400m Run

*Stagger start