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CrossFit Memorial Houston Intro Class – Saturday, 29-August-2015 @ 9:00 am

CrossFit Memorial Houston will host a Fundamentals/Intro on Saturday, August 29th 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 12th 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, 29-August-2015

kbsCrossFit Memorial Houston – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Teams of 2

Complete AMRAP 20

30 Thrusters (115/75)

30 Box Jumps (30/24)

30 KBS (70/53)

30 C2B

Workout of the Day: Friday, 28-August-2015

runnCrossFit Memorial Houston – CrossFit

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Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
*if doing as a team, run 200m together, break up movements

**Womens weights 185/53/80/20″/30

Sunday Funday this Sunday August 30th at CFMH – “The Sandwich”

rowCome out and participate or cheer fellow athletes on!  We will program either a crossfit.com or CrossFit Open WOD, you can participate, cheer on other athletes or use the time as open gym.  So mark your calendar to attend Sunday Funday during Open Gym the last Sunday of each month from 1-2:30 pm.

This Sunday August 30th from 1-2:30 pm we will hos the following WOD.

“The Sandwich”
For time:

 80-calorie row

 40 shoulder-to-overheads (115 / 75 lb.)

 80 deadlifts (115 / 75 lb.)

*18 minute time cap*

 

6 am Skills Class

pullCrossFit Memorial Houston – 6 am Morning Skills Class

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Skill Work

5 Rounds – not timed

5 Dips

10 Pendlay Rows (slow and strict)

Metcon (Time)

20 Pull-ups

200m Run

40 Box Jumps 24/20

400m Run

60 Lunges

400m Run

40 Thrusters 45/35

200m Run

20 Push-ups

Workout of the Day: Thursday, 27-August-2015


CrossFit Memorial Houston – CrossFit

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Skill Work

Handstand Walks 3×25′ or Handstand Holds 5×30 sec

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

10 SDHP (70/53)

10 Sit Ups

*rest 3 minutes btwn rds

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

10 Russian KB Swings (70/53)

10 No Push Up Burpees

*rest 3 minutes btwn rds

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

10 Goblet Squats (70/53)

10 Push Ups

Workout of the Day: Wednesday, 26-August-2015

pushupCrossFit Memorial Houston – CrossFit

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Skill Work

Med Ball Cleans – 5 x 10

Metcon (Time)

3 Rounds

10 Power Cleans (115/75)

15 T2B

20 Push Ups

Happy Birthday to Coach Juan!

Happy Burpee Birthday Coach Juan!  You don’t have that many burpees to do, so maybe stop by and do them for the morning and evening group 😉  We all hope you have a great day!

6 am Skills Class

pressCrossFit Memorial Houston – 6 am Morning Skills Class

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Push Press (8-5-3-2-1-1-1)

find 1RM

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

Partner WOD

6 Deadlift 155/105

9 Wall Balls 20/14

12 Sit-ups with the Wall Ball

*One partner does the complete round and then switches with the other partner