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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.


Barbells for Boobs Fundraiser: Saturday, 25-October-2014

boobsMain – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Barbells for Boobs Fundraiser:

3 Rounds (5 person team):

While 1 team member completes 200m DB/KB Farmers Carry (45/30), each of the other team members will complete AMRAPs at each of the following stations:

Wall Balls (20/14)

Push Ups

Slam Balls (20/16)

You do not need to sign in for this class, it is a fundraiser to raise money for breast cancer awareness. Please bring a friend and some money to donate. We will have a raffle afterwards for those that donate $20 or more. Go boobies!

Workout of the Day: Friday, 24-October-2014

ChiefMain – CrossFit

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Squat Snatch (5 x 3)

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
95# women

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Workout of the Day: Thursday, 23-October-2014

ohsMain – CrossFit

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Rope Climb (1×5)

Ring Dips (5×5)

Metcon (Time)

800m Run

25 Push Press (95/65)

25 Front Squats (95/65)

400m Run

15 Push Press

15 Front Squats

200m Run

Workout of the Day: Wednesday, 22-October-2014

wallballMain – CrossFit

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Snatch Pull (3×3 – heavy)

Front Squat (3×3)

Metcon (Time)

5 Rounds

10 Deadlift (225/155)

20 Wall Ball Shots (20/14)

*CF Mainsite

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

pullMain – CrossFit

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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

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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!