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CrossFit Memorial Houston Intro Class – Saturday, 28-May-2016 @ 9:00 am

CrossFit Memorial Houston will host a Fundamentals/Intro on Saturday, May 28th 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, June 4th 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

sq cleanCrossFit Memorial Houston – 6 am Morning Skills Class

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Squat Cleans (10,8,6,4)





Metcon (AMRAP – Rounds and Reps)


5 HR Push-ups

10 Deadlift 155/105

15 Wall Balls 20/14

Workout of the Day: Thursday, 26-May-2016

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Skill Work

15 mins of DU Practice; try to accumulate up to 200 reps. 4×30 sec HS Holds while resting during practice (or try to do 4×25′ HS Walks).

Metcon (Time)

Buy In…75 DU’s

4 Rounds

200m Run w/Wall Ball (20/14)

10 Push Ups

15 Wall Ball Shots (20/14)

Buy Out…50 Sit Ups (weighted with wall ball optional)

Workout of the Day: Wednesday, 25-May-2016

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Deadlift (6×3)

(80-85% 1RM)

DB Strict Press (6×10)

Metcon (AMRAP – Rounds and Reps)


5 Hang Power Snatch (95/65)

10 T2B

15 Box Jumps (24″/20″)

Cool Down

Roll out Adductors, Quads and Hamstrings

6 am Skills Class

back squatCrossFit Memorial Houston – 6 am Morning Skills Class

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Back Squat (5,3,2,1,1,1)

Metcon (Time)

3 Rounds

30 DU (90 SU)

5 Squat Cleans (135/95)

10 Pull-ups

5 S2OH (135/95)

10 Dips

Workout of the Day: Tuesday, 24-May-2016

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Front Squat (5×10)

5×10 (55-65% 1RM)

*2 min rest btwn sets ( 15 min time cap)

Metcon (Time)

4 Rounds

400m Run

10 Goblet Squats (53/35)

15 KBS (53/35)

10 SDHP (53/35)

*1min rest btwn rounds

Workout of the Day: Monday, 23-May-2016

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Bench Press (4×12)

4×12 (50-60%)

1 Arm DB Row (4×12)

4×12 (6/arm)

*rest 2 mins btwn sets

Metcon (Time)

4 Rounds

10 Front Rack Walking Lunges (115/75)

500 m Row

10 Hang Power Cleans (115/75)

2 min on the Air Bike

*1/2 class starts on rower; 1/2 class starts on bike

*1 min rest btwn rounds

Workout of the Day: Saturday, 21-May-2016

runCrossFit Memorial Houston – CrossFit

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Metcon (Time)

Teams of 2

800m Run

80 Wall Ball Shots (20/14)

80 Abmat Sit Ups

80 Power Cleans (95/65)

400m Run

80 KB Swings (53/35)

80 Burpees

80 Thrusters (95/65)

800m Run

*partners run together. split up reps btwn partners

Nutritional Challenge – Results Due!

Spring 2015 Challenge_1

Last Week of the Challenge!
Just a friendly reminder that next week is the last week of the six week nutritional challenge – can you believe it?!  For the last week of the challenge, remember to complete your two benchmark workouts:  max effort pull ups and 400m row.  This will need to be done by next Friday, May 27th.  Once you have done this and have remeasured your waist and weighed, please send all results (before and after) to Larissa at by Monday, May 30th at midnight.  
Please see the details below for more information.  If you have any questions, please email Larissa or Tricia at
Nutritional Challenge Details:
WHAT: Follow the Paleo or Zone Diets or a nutritional plan outlined by Michael Florida ( and work to achieve your goals (Advocare 24 Day Challenge is allowed, just partner with Lori for details – Sign up on the whiteboard at the box and give a coach $20 to enter – CASH ONLY!  This is the money to go to the 1st, 2nd and 3rd place winners!  Partners are not required but are encouraged!
WHEN: 6 weeks – Monday April 18th – Friday May 27th
WHY: To achieve your CrossFit goals and look great… and win prize money!
Complete baseline 400m Row, Max Effort Strict Pull Ups and document waist measurement:  April 18th – April 22nd*
Complete final 400m Row, Max Effort Strict Pull Ups and document waist measurement:  May 23rd – May 27th*
*Your waist measurement must be completed by a coach at CFMH and the same person must measure both times; this should be taken at your lower waist, roughly 2 inches below the belly button.  The winners will be based on ratios of your 400m Row, ME strict pull ups and waist measurement.
All results must be turned in to Larissa at no later than midnight May 30th.
Nutritional Challenge Cost: $20 cash (sign up and pay at CFMH)
Questions? Please contact either Larissa at or Tricia at