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CrossFit Memorial Houston Intro Class – Saturday, 13-February-2016 @ 9:00 am

CrossFit Memorial Houston will host a Fundamentals/Intro on Saturday, February 13th from 9:00 am to 10:15 am (there WILL NOT be an Introduction Class held over Labor Day weekend).

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, February 20th 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

runCrossFit Memorial Houston – 6 am Morning Skills Class

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Sorenson Test for max time (Time)

Metcon (Time)

Partner WOD:

400m Sandbag Run 75/50

20 Toes to Bar

40 Push Press 95/95

60 Deadlift 135/95

80 Russian KBS 53/35

80 No Push-up Burpee

60 Lunges w/KB 53/35

40 Front Squat 135/95

20 Ring Dips

400M Sandbag Run 75/50

*time cap of 40 min

Workout of the Day: Thursday, 11-February-2016

CrossFit Memorial Houston – CrossFit

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Sorenson Test for max time (Time)

Then…

Push-ups

Max effort on strict push-ups

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Happy Birthday Coach Kerry!

Happy_Birthday

Happy Birthday Coach Kerry! We hope your day is just as amazing as you! (make sure you do all of your burpees 😉 )

Workout of the Day: Wednesday, 10-February-2016

cleanpullCrossFit Memorial Houston – CrossFit

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Sit-ups (Tabata)

score is total number

Squat Clean

12min to find 1RM Squat Clean

Then:

Metcon (AMRAP – Reps)

8 AMRAP

Max number of Squat Cleans at 90% of above 1 RM

2k Row (Time)

Max Effort 2k Row
* Please log all of the above in Wodify

6 am Skills Class

snatch1CrossFit Memorial Houston – 6 am Morning Skills Class

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Power Snatch

12 min to find 1 RM

Metcon (AMRAP – Rounds and Reps)

15 AMRAP Partner WOD

Partner 1

3 x around red poles and black mats Farmers Carry with DB’s 45/30

Partner 2

AMRAP

10 Jumping Pull-ups

10 Push-ups

10 Goblet Squats 53/35

Workout of the Day: Tuesday, 09-February-2016

squatCrossFit Memorial Houston – CrossFit

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Back Squat

12min to find 1RM BS

Then:

Pull-ups

AMRAP Strict Pull-ups

Rest

Metcon (Time)

10 Rounds for time:

4 KBS (53/44)

6 Burpees

8 Wall Balls (20/14)
* Please log all of the above in Wodify

Happy Birthday Coach Will!

Happy Burpee Birthday Coach Will, hope it’s a great one!

Workout of the Day: Monday, 08-February-2016

rowCrossFit Memorial Houston – CrossFit

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Shoulder Press

12min to find 1RM strict press

Then:

Weighted Pull-up

12min to find 1RM weighted pull up

500m Row (Time)

500m Row for time

Rest

then…

Metcon (AMRAP – Reps)

13.4 – AMRAP 7

3 C&J (135/95)

3 T2B

6 C&J

6 T2B

9 C&J

9 T2B

12 C&J

12 T2B
* Please log all of the above in Wodify