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CrossFit Memorial Houston Intro Class – Saturday, 27-August-2016 @ 9:00 am

CrossFit Memorial Houston will host a Fundamentals/Intro on Saturday, August 27th 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 3rd 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 .***

 

 

 

 

Workout of the Day: Saturday, 27-August-2016

row1CrossFit Memorial Houston – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Partner WOD:AMRAP 25:

Partner 1: 500m Row

Partner 2: AMRAP of 10 Front Squats, 10 S2OH (95/65), 10 Burpees

*Score is total rounds.

When Partner 1 finishes Row, Partner 2 starts row, Partner 1 picks up where Partner 2 left off in AMRAP.

Workout of the Day: Friday, 26-August-2016

pullCrossFit Memorial Houston – CrossFit

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Metcon (No Measure)

A1-Strict Ring Dips – 5×5

A2-Kipping Pull Ups – 5×10-15

*rest 2 mins

Metcon (Time)

MetCon:

“Bear Complex”

5 Rounds for Max Weight

7 Cycles per Round:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

*you pick the weight

Save the Date – Fall Nutritional Challenge – Competition – Christmas Party

gregMark your calendar:

Fall Nutrition Challenge, October 10 – November 18th

Partner Competition (Teams of 2 –  Male/Male or Female/Female) December 3rd

Christmas Party December 3rd

 

Workout of the Day: Thursday, 25-August-2016

wallballCrossFit Memorial Houston – CrossFit

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Metcon (No Measure)

Skill Day – Rope Climb Progressions – 5×3

Tire Flips + Jumps Through Tire – 5×2

Metcon (Time)

MetCon:

3 min Air Dyne

Then…

2 Rounds

40 Wall Ball Shots (20/14)

20 Med Ball Cleans (20/14)

Then…

500m Row

Workout of the Day: Wednesday, 24-August-2016

runCrossFit Memorial Houston – CrossFit

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Overhead Squat (4×6)

(super light; focus on the skill to transfer to MetCon)

Metcon (No Measure)

EMOM 10

1-25′ HS Walk / 30 Sec HS Hold

2-10 GHD Sit Ups / 8 Atomic Sit Ups

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Workout of the Day: Tuesday, 23-August-2016

herawesomenessCrossFit Memorial Houston – CrossFit

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Metcon (Weight)

A1-Deadlift – 6×2

A2-DB Bench Press – 6×12

*rest 2 mins

Metcon (AMRAP – Rounds and Reps)

MetCon:

Teams of 2

20 Min AMRAP of:

15 One Arm DB Snatch (# your choice)

12 DU’s

6 Thrusters (45/35)

*1 partner does full cycle while other rests

*then switch

Workout of the Day: Monday, 22-August-2016

kbsCrossFit Memorial Houston – CrossFit

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Back Squat (5×5)

Metcon (No Measure)

EMOM 12

1-10 Weighted Pistols

2- 20 DU’s

Metcon (Time)

MetCon:

75 KBS (53/35)

50 Goblet Squats (53/35)

25 SDHP (53/35)

* Break up reps however you would like

Workout of the Day: Saturday, 20-August-2016

Deadlift

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Metcon (AMRAP – Reps)

Teams of 3:

AMRAP in 4 mins:

100m Run

30 Box Jumps (24″/20″)

20 Burpees

30 Pull-ups

20 Deadlifts (245/165)

30 KB Swings (53/40)

20 Wall Ball shots (20/14)

30 Cleans (135/95)

200 DUs

Rest 3 Minutes

AMRAP in 6 mins:

100m Run

30 Box Jumps (24″/20″)

20 Burpees

30 Pull-ups

20 Deadlifts (245/165)

30 KB Swings (53/40)

20 Wall Ball shots (20/14)

30 Cleans (135/95)

200 DUs

Rest 3 Minutes

For Time:

100m Run

30 Box Jumps (24″/20″)

20 Burpees

30 Pull-ups

20 Deadlifts (245/165)

30 KB Swings (53/40)

20 Wall Ball shots (20/14)

30 Cleans (135/95)

200 DUs

*Runs are completed together.

CF Atomic