Sign In

CrossFit Memorial Houston Intro Class – Saturday, 30-May-2015 @ 9:00 am

CrossFit Memorial Houston will host a Fundamentals/Intro on Saturday, May 30th 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, June 6th 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 .***

 

 

 

 

6 am Skills Class

baby-squatCrossFit Memorial Houston – 6 am Morning Skills Class

View Public Whiteboard

Mobility (No Measure)

10 Slow Air Squats with feet corkscrewed out to get all the muscles engaged

10 Supermans (squeeze the tushy)

Roll front, inner thigh and IT band 5 times each leg

x2

10 Good Morning Squats with just the bar (Stripper Squats)

Back Squat

1*5 60%

1*3 70%

1*2 80%

1*2 90%

1*1 95%

Go to the link below and plug in your max, then print it out and bring it tomorrow.

http://www.mikesgym.org/programs/index.php?show=program&programID=19

Front Squat

1*5 65%

1*4 75%

1*4 80%

1*4 85%

Metcon (No Measure)

Your choice…

Follow up with Hatch on Bench Press or

complete a short metcon

Workout of the Day: Tuesday, 26- May-2015

cleanCrossFit Memorial Houston – CrossFit

View Public Whiteboard

Metcon (Weight)

Skill: EMOM 10:

Odd: 1 Snatch Pull + 2 Hang Squat Snatch

Even: 2 Full Squat Snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 Power Cleans (135/95)

30 Sec Plank Hold

10 Wall Ball Shots (20/14)

Workout of the Day: Monday, 25- May-2015

Murphy-CourageCrossFit Memorial Houston – CrossFit

View Public Whiteboard

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Individual Options:

1 Mile Run

10 Rounds:

10 Pull Ups

20 Push Ups

30 Air Squats

1 Mile Run

OR

1 Mile Run

20 Rounds:

5 Pull Ups

10 Push Ups

15 Air Squats

1 Mile Run

* you can also do a 1/2 or 3/4 Murph

Team Options:

Teams of 2

1 Mile Run – partners run together 800m

4 Rounds:

25 Pull-Ups

50 Push-Ups

75 Air Squats

1 Mile Run – partners run together 800m

* alternate movements as needed with partner

Teams of 4

1 Mile Run – two partners at a time alternate 400m runs twice

2 Rounds:

50 Pull-Ups

100 Push-Ups

150 Air Squats

1 Mile Run – two partners at a time alternate 400m runs twice

* alternate movements as needed with partner

** Make sure you notate which option/modification you did when entering it into Wodify

***We will host this WOD only one time on Memorial Day – 9:00 am

Memorial Day – “MURPH” will be at 9 am only. Can’t wait to see you here!

“Murph”*

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Individual Options:

1 Mile Run
10 Rounds:
10 Pull Ups
20 Push Ups
30 Air Squats
1 Mile Run

OR

1 Mile Run
20 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
1 Mile Run

Team Options:

Teams of 2
1 Mile Run – partners alternate 400m runs
4 Rounds:
25 Pull-Ups
50 Push-Ups
75 Air Squats
1 Mile Run – partners alternate 400m runs

Teams of 4
1 Mile Run – two partners at a time alternate 400m runs
2 Rounds:
50 Pull-Ups
100 Push-Ups
150 Air Squats
1 Mile Run – two partners at a time alternate 400m runs

*We will host this WOD only one time on Memorial Day – 9:00 am

 

Workout of the Day: Saturday, 23- May-2015

pullCrossFit Memorial Houston – CrossFit

View Public Whiteboard

Metcon (Time)

Teams of 2:

“Love Knows No Bounds”

AMRAP 24:

15 Deadlift (95/65)*

18 Pull Ups

15 Hang Power Clean

18 Push Ups

15 Front Squats

18 T2B

15 Push Press

18 Air Squats

15 Squat Clean Thrusters

18 Bar Facing Burpees

*use same barbell weight for all movements

Workout of the Day: Friday, 22- May-2015

rowCrossFit Memorial Houston – CrossFit

View Public Whiteboard

Metcon (No Measure)

4 Rounds: 5 Hollow Rocks + 5 Supermans + 10 Beat Swings + 10 KBS + 10 Band Pull Aparts

Metcon (Time)

2 Rounds:

1K Row

50 Thrusters (65/45)

30 C2B Pull Ups

*sub=800m run for 1K row or go in waves

*2015 Masters Qualifier Event 3

Ivivva Hosts Kids Event Saturday at City Centre This Saturday with Jenn Jones

JENNJONEGAMES
Note from Ivivva:

Hey everyone!
My name is Allison from Ivivva Houston City Centre and I have some exciting news I want to share. I wanted to get the word out that Sweat Club Houston is teaming up with Ivivva Houston City Centre and Crossfit Games Athlete and former collegiate gymnast Jenn Jones. This very humbled and talented athlete is coming to the green at no cost to spread her knowledge of fitness and goal setting. Girls ages 5-12 are encouraged to meet up at the Green in City Centre at 9 am to participate in a fun workout led by Jenn herself. She will then continue the morning by leading an exciting and motivating discussion on goal setting. These awesome activities should take just about an hour; Afterwards make sure you stop by Ivivva Houston to snack, hydrate, and shop around. We will have water and snacks prepared for you; would love to hear how the morning went for all the girls.
This is a very exciting oppurtunity for fierce, young athletes to be apart of! I hope to see everyone there! Attached are two waivers that are needed to be filled out for every kiddo.**** If the parents aren’t present that is completely fine as long as all the girls have waivers signed for them.
Also feel free to forward this around. I know there are a ton more gyms out there. Bring your family, friends, whoever! I would love to have an awesome turnout and get girls all around sweating together Saturday morning!
Hope to see everyone there!
Allison
****Please email vanessacfmh@gmail.com if you are interested and I will email you the waivers for the event!  Should be so much fun!