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

CrossFit Memorial Houston will host a Fundamentals/Intro on Saturday, July 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 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, August 2nd at 9:00 am.  We host a “Bring a Friend Event” on every Saturday at 8:00 am.  Guests are welcome to attend.***

 

 

 

 

Workout of the Day: Friday, 25-July-2014

ChiefEach 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.

Skill: 3 x 10 Strict T2B (stretch out shoulders and lats between sets)

MetCon:
“The Chief”
5 Rounds
AMRAP 3
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
*rest 1 minute between rounds

Workout of the Day: Thursday, 24-July-2014

rowLift: 4 x 8 Over Head Squats (@ 50%-60% of 1RM)

MetCon:
4 Rounds of:
P1 Rows 500m*
P2 AMRAP of Snatch (95/65)

*score is the total number of Snatches
**Each person rows 500m 4 times
***20 minute time cap

Babysitting available this Friday @ the 9:30 am Class

babysitter-sandraChild care will be available this Friday July 25th @ the 9:30 am class and will resume for the rest of the summers  M-W-F classes at 9:30 am for $3 per child.

Reminder:

CrossFit Memorial Houston is offering babysitting for the 9:30am class on Mondays, Wednesdays and Fridays this summer!  We have secured babysitters starting the week of June 9th to the week of August 18th. The cost is $3 per child (ages 0 to 4) per class.  Please sign up as soon as possible, the sign up sheet is on the desk in the entry way at the box!  Please be sure to bring cash for the sitters so they can get paid!  No credit card or checks please.

Workout of the Day: Wednesday, 23-July-2014

situpSkill: Power Cleans – EMOM 8: 3 Power Cleans (50-65% of 1RM)

MetCon:
AMRAP 10
5 Thrusters (115/75)
100 m Sprint
15 Sit Ups

Workout of the Day: Tuesday, 22-July-2014

walkLift: EMOM 10: 3 Deadlift @ 75% 1RM

MetCon:
Start or finish this WOD with a 200 m Waiters Walk (45/25)
Front Squat (95/65)
5-10-15-10-5
Burpees
15-20-25-20-15

CFMH Summer 2014 Nutritional Challenge Winners!

winnersphoto(3)Our Summer 2014 Nutritional Challenge is a huge success!!  Congratulations to all our participating athletes for making it through the 6 week challenge.

Big congratulations to the big winners!

1st place – Andrea Hansen $350
2nd place- Ashley  Harrison $250
3rd place-  Jessica Rodriguez $120

Most workouts – Leslie Moreno Nault $50 gift card to Lululemon
Least cheats – Nicole $50 gift card to Lululemon

Please pick up your prizes at the Box Wednesday, Thursday or Friday this week.

Congratulations!

Workout of the Day: Monday, 21-July-2014


Lift: Power Clean
5-5-3-3-3 (increase weight each round)

MetCon:
6 Rounds of:
6 HSPU
6 KBS (53/35)
6 K2E
6 Goblet Squats (53/35)
6 Jumping Slam Balls (16/12)
6 KB Snatch 3L /3 R (53/35)

*sub DB snatch for KB snatch if needed

 

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

ppTeams of 2

2 Rounds
40 Burpees
40 Snatch (95/65)
40 Sit Ups with Slam Ball
40 Box Jumps (24/20)
40 Push Press (95/65)
40 Leg Levers
40 Slam Balls
*You can start at any station, after that go in order