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CrossFit Memorial Houston Intro Class – Saturday, 20-September-2014 @ 9:00 am

CrossFit Memorial Houston will host a Fundamentals/Intro on Saturday, September 20th 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


NOTE:  If you are ready to get started with CrossFit ASAP, please contact us ( 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 27th 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: Tuesday, 23-September-2014

runMain – CrossFit

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Squat Clean

12 minutes to find 2 RM Squat Clean

Metcon (Time)

400m Run
10 Air Squats
30 DB Push Press (45/30)*
200m Run
20 Air squats
20 DB Push Press
100m Run
30 Air Squats
10 DB Push Press

*use KBs if no DBs left

Workout of the Day: Monday, 22-September-2014

cleansMain – CrossFit

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Dead-hang Pull-up

4 sets of ME L-Sits + 5 Deadhang Pull Ups

Metcon (Time)

Hang Squat Clean to Thruster (95/65)

Workout of the Day: Saturday, 20-September-2014

runMain – CrossFit

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Metcon (Time)

Teams of 2:
200 Wall balls (20/14)
400m Overhead Carry (45# plate/25# plate)
200 Push Ups
400m Overhead Carry

*during carry you must perform 4 Burpees each time you switch the partner carrying load or drop. These can be done inside the gym.

**Modified from CF Invictus – time cap 30 minutes.

CFMH High School Football Night – Next Saturday

What: Benjamin Davis Falcons vs Houston Memorial Mustangs September 27th  (Our very own Marcus Mendoza is the Benjamin Davis Coach!)
When and Where:  We will meet at the box to caravan over to Thorne Stadium at 5 pm to go watch Benjamin Davis vs Houston Memorial play Football at 6 pm.
High School Football Benjamin Davis vs Memorial @ 6 pm
W. W. Thorne Stadium
1865 Aldine Bender Rd, Houston, TX 77032
Please email Tricia if you would like to ride together or caravan. (

Nutritional Seminar with Michael Florida on Saturday, 04-October-2014!

Michael and CFMHCrossFit Memorial Houston and Michael Florida’s Life Nutrition have partnered together to bring you his Nutritional Seminar on Saturday, October 4th.

For those of you that have heard about him and the crazy results that he has helped our fellow athletes/coaches achieve, this is a great way to find out what everyone is talking about.  No crazy diets or gimmicks just healthy eating backed by science to help you achieve your goal whether it is weight loss, performance or health (guess what?  It’s not Paleo).
This is a great way to start the next Nutritional Challenge which will run from October 6th through November 14th.

Cost: $50 payable on Wodify

Time: 9 am – 12 pm

Bring a folding chair (we won’t have enough)  ;-)

What is covered:
Basic Nutrition Fundamentals

Navigating Labels the Right Way

Artificial Preservatives, Highly Processed Foods & Sugars

Meal Construction

Living a Healthy Lifestyle

Q&A Session

Everyone that attends will get a free BodPod session at his office to get their body fat/lean body mass measurement. (a $35 value)

To find out more about Michael click here

Workout of the Day: Friday, 19-September-2014

MrJoshuaMain – CrossFit

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Metcon (Weight)

5 min EMOM
5 KB clean and press each arm (10 total)

Metcon (Time)

Mr. Joshua
5 Rounds:
400m Run
30 Glute-ham sit-ups
15 Deadlift (250/160)

*sub Medball Sit-ups or regular Sit-ups for Glute-ham Sit-ups.
Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki

Saturday Kids Class – 8 am this Saturday September 20th

kidsPlease go online to Wodify and sign your kids in and pay for them prior to Saturday. Last time there was to much going on and it cut the kids WOD short (we don’t want that do we?) ;-) Thanks

Copy and paste this link into another window for sign up -

Want to work out at the Saturday 8 am class but don’t know what to do with the kiddos? Bring them with you and let them burn off some energy too!

The CrossFit Kids Class is September 20th at the same time as the Adult class. The Kids class will be outside in the parking lot, therefore class will be cancelled if it’s raining that morning.

You can sign up for classes on Wodify, just log in or create a profile on our website.

Cost: $10 for 1 child

$15 for 2 or 3 children

$20 for 4 or more children

Time: 8:00 am – 9:00 am on this Saturday

Ages: 5 – 9

For more information or any questions, email: or



Workout of the Day: Thursday, 18-September-2014

pushupMain – CrossFit

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Deficit Deadlift (standing on 25# plate) 5-3-2-1 increasing weight

Metcon (Time)

250m Row
10 Push Ups
250m Row
10 Push Ups
20 KBS (53/35)
250m Row
10 Push Ups
20 KBS
30 Sit Ups
250m Row
10 Push Ups
20 KBS
30 Sit Ups
40 Box Jumps (24/20)

*Stagger the row after the 20KBS, run 200m if necessary