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CrossFit Memorial Houston Intro Class – Saturday, 1-August-2015 @ 9:00 am

CrossFit Memorial Houston will host a Fundamentals/Intro on Saturday, August 1st 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 8th 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 .***

 

 

 

 

Workout of the Day: Saturday, 01-August-2015

morrisonCrossFit Memorial Houston – CrossFit

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Morrison (Time)

50-40-30-20-10

Wall-Ball Shots, 20#

Box Jumps, 24″

Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
Teams of 2:

“Morrison”

50-40-30-20-10

Wall Balls (20/14)

Box Jumps (24/20)

KBS (53/35)

Workout of the Day: Friday, 31-July-2015

pullCrossFit Memorial Houston – CrossFit

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Mobility (No Measure)

Dynamic Warm Ups and Mobility – focus on Hamstrings and Shoulders

Metcon (Time)

For time

25 Walking Lunges

20 Pull-ups

50 Box Jumps (20″)

20 DUs

25 Ring Dips

20 K2E

30 KBS (53/35)

30 Sit Ups

20 Hang Squat Cleans (35# Dumbbells)

25 Supermans

30 Wall Balls (20/14)

3 Rope Climbs 15-ft. rope (sub 1:3 Ring Rows)

*CrossFit.com

6 am Skills Class


CrossFit Memorial Houston – 6 am Morning Skills Class

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High Hang Squat Clean (5 x 2)

Focus on full opening of hip before pulling yourself under

Metcon (AMRAP – Rounds and Reps)

8 AMRAP

20 Med Ball Sit-ups

15 Jumping Pull-ups
8 min rest after

Metcon (AMRAP – Rounds and Reps)

8 AMRAP

10 S2OH 135/95

25 Air Squats

Workout of the Day: Thursday, 30-July-2015


CrossFit Memorial Houston – CrossFit

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Metcon (No Measure)

5 Sets of False Grip Strict Pull Ups on Rings or Ring Rows (feet on a box) super set with 10 unbroken wall ball shots (20/14)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 KBS (44/26)

20 Walking Lunges with KB

200m Run

Workout of the Day: Wednesday, 29-July-2015

fsquatCrossFit Memorial Houston – CrossFit

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Front Squat (5×10)

Maintain same weight through out. Complete all 10 without breaking.

Metcon (Time)

500m Row

then…

5 Rounds of

15 Snatches (65/45)

30 DUs

then…

500m Row

6 am Skills Class


CrossFit Memorial Houston – 6 am Morning Skills Class

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Metcon (Weight)

5×2 of:

2 Hang Snatch Pulls

1 Hang Snatch

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

21 Deadlift 155/105

15 Box Jump 24/20

9 K2E

Workout of the Day: Tuesday, 28-July-2015


CrossFit Memorial Houston – CrossFit

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Metcon (No Measure)

5 x 10 V-Ups (for quality) superset with 30 second Superman Holds

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and repetitions as possible in 14 minutes of:

60 Cal Row

50 T2B

40 Wall Balls (20/14)

30 Cleans (135/95)

20 Muscle Ups (sub 1:3 MU to Pull Ups)

*Open WOD 14.4

Workout of the Day: Monday, 27-July-2015

 

pushup

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Metcon (Weight)

Lift: EMOM 9

Minute 1: 3 High Hang Clean

Minute 2: 3 Low Hang Clean

Minute 3: 3 Power Clean

*all should be completed at the same weight (60-70% 1RM)

Metcon (Time)

MetCon:

30-20-10

SDHP (53/44)

Push Ups