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CrossFit Memorial Houston Intro Class – Saturday, 11-July-2015 @ 9:00 am

CrossFit Memorial Houston will host a Fundamentals/Intro on Saturday, July 11th 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, July 18th 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

lungesCrossFit Memorial Houston – 6 am Morning Skills Class

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Warm up (No Measure)

2x

20 ft Bear Crawl

10 Hip Openers

10 Bar Good Mornings

10 Pass-throughs

10 Supermans

High-Hang Snatch (5×3)

add weight as you go up in sets

Metcon (Time)

5 Rounds

10 Lateral Burpees

15 Hang Power Snatch 75/55

20 Reverse Goblet Lunges 53/35

Workout of the Day: Tuesday, 07-July-2015

boxjumpsCrossFit Memorial Houston – CrossFit

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Metcon (Weight)

4X2 Muscle Ups: Scaled 4X6 Weighted Ring or Box Dips; Front rack stretches between sets

Metcon (Time)

2 Rounds

21 Push Press (95/65)

21 Box Jumps

15 Slam Balls

15 Push Ups

9 Pull Ups

9 Burpees

*2 minute rest btwn rounds

Workout of the Day: Monday, 06-July-2015

spCrossFit Memorial Houston – CrossFit

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Deadlift (1×1)

Find 1RM Deadlift

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

10 T2B

5 HSPU*

* HSPU sub = heavy seated DB Shoulder Press

Rest 3 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 4

10 T2B

5 HSPU

Workout of the Day: Saturday, 04-July-2015

ServaisCrossFit Memorial Houston – CrossFit

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WEAR RED WHITE AND BLUE DAY! (No Measure)

Servais (Time)

For time:

Run 1.5 miles

Then, 8 rounds of:

19 pull-ups

19 push-ups

19 burpees

Then,

400-meter sandbag carry (heavy)

1-mile farmers carry with 45# dumbbells
In honor of U.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006
To learn more about Servais click here
*Partners should complete the Run and Farmers Carry at the same time to count towards the total

Workout of the Day: Friday, 03-July-2015

runnersCrossFit Memorial Houston – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Partner WOD 25 Min AMRAP

P1: 200 m shuttle run

P2: 200 m shuttle run

P1 10 Med Ball Cleans

P2: 10 Med Ball Cleans

P1: 20 Wall Shots

P2: 20 Wall Shots

P1: 10 T2B

P2: 10 T2B

P1 20 Lunges with Med Ball OH

P2: 20 Lunges with Med Ball OH

* One person works while one rests then alternate

Metcon (No Measure)

1 Min Bicycle

1 Min Right plank

1 Min Left plank

1 Min Center planks

1 Min Bicycle

CrossFit Games Party & Cookout + Sunday FUNDAY kickoff! – Sunday, 26-July-2015

CrossFit-Games-2
We will  kick off Sunday Funday on July 26th from 1-3pm!
Beginning July 26th we will host SUNDAY FUNDAY the last Sunday of each month.  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 1-3pm.
On July 26th we will have cook out from 3-5pm at the box while we watch the 2015 CrossFit Games Finals.
The cookout will be BYO meat.

6 am Skills Class

squatCrossFit Memorial Houston – 6 am Morning Skills Class

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Warm up (No Measure)

2x

20 ft Bear Crawl

10 Hip Openers

10 Bar Good Mornings

10 Reverse Push-ups

5 Pull-ups

follow by any needed mobility to get your Front Rack warmed up

Clean Pull

start at 50 -60 % of 1 RM Clean and work up to 1 RM Clean weigth

Hang Power Clean

start w/ 60-70% of 1 RM and work up

High Hang Squat Clean

start at 65-75% 1 RM and work up

Fast Elbows!

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

12 Dynamic Push-ups

24 Split Squats (45/33)

48 Flutter Kicks

Workout of the Day: Thursday, 02-July-2015

rowCrossFit Memorial Houston – CrossFit

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Metcon (No Measure)

5 X 3 Wall Walks with 20 Russian Twists btw sets

Metcon (Time)

AMRAP 10

40 Mountain Climbers

30 DB box step ups (45/25)

20 Box Sit Ups / V-Up

10 Air Squats

Minute 10-11 Rest

Then

500m Row or 400m Run

* Running clock the entire time – your score is not total reps it is your total time, post total reps to notes