CrossFit Memorial Houston

Forging Elite Fitness in Houston, TX

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CFMH Upcoming Holiday Schedule!

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CFMH Upcoming Holiday Schedule!

The Holidays are coming up and we know many of you will be out of town, on vacation or just slacking off 🙂 but most importantly spending time with friends and family.  So here is the upcoming Holiday schedule for the rest of the year so that if you are around you can come see us and work off some of those awesome food choices you may have made.  See you then!

Tuesday, October 31st – 4:30 pm and 5:30 pm only evening classes (morning remains the same / Halloween)

Wednesday, November 22nd – 5:00 am; 5:30 am; 6:00 am; 9:30 am; 12:00 pm; 6:00 pm ONLY
Thursday, November 23rd – CLOSED (Thanksgiving Day)
Friday, November 24th – 9:00 am Class ONLY
*normal schedule resumes Saturday, November 25th
Sunday, December 24th – CLOSED (Christmas Eve)
Monday, December 25th – CLOSED (Christmas Day)
Sunday, December 31st – CLOSED (New Years Eve)
Monday, January 1st – 9:00 am ONLY
Notes:
There will be no On-Ramp classes the week of Thanksgiving.
There will be no On-Ramp classes the week of Christmas.
CFMH Holiday Party will be Saturday, December 2nd at 7pm (location TBD)

Workout of the Day: Friday, 06-October-2017

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Workout of the Day: Friday, 06-October-2017

CrossFit Memorial Houston – CrossFit

 

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Bring a Friend WOD this Saturday at 8 am!

Free Yoga Saturday after the 8 am class!

DB Bench Press (5×12)

A1.) DB Bench Press 5×12

A2.) DB Pull Overs 5×10

*Rest 2min btwn sets

Partner“Hall” (Time)

Teams of 2

5 Rounds

3 Cleans (225/155)

200m Sprint

20 One Arm DB Snatch (50/35)

*Alternate Rounds

(Each partner will do 5 Rounds)
U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

Workout of the Day: Thursday, 05-October-2017

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Workout of the Day: Thursday, 05-October-2017

CrossFit Memorial Houston – CrossFit

View Public Whiteboard

Bring a Friend WOD this Saturday at 8 am!

Free Yoga Saturday after the 8 am class!

Metcon (No Measure)

EMOM 15

1-100′ OH DB Carry (50’/arm – 70/50)

2-20 Trucker Squats (25/15 plate)

3-20 One Arm KB High Pulls (10/arm – 26/18)

Metcon (Weight)

NFT

3-3-3-2-2-2-1-1-1

Squat Cleans (build to a heavy set 60% – 95% – build each time)

*20 cal Ski Erg/Row/Bike in btwn each

**rest as much as you need when you need to

Workout of the Day: Wednesday, 04-October-2017

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CrossFit Memorial Houston – CrossFit

 

View Public Whiteboard

Bring a Friend WOD this Saturday at 8 am!

Free Yoga Saturday after the 8 am class!

Snatch Grip Push Press (5×5)

http://www.catalystathletics.com/exercise/89/Snatch-Push-Press/
A1.) Snatch Push Press Behind the Neck 5×5 (building)

Deadlift (5×10)

A2.) Single Deadlifts 5×10 (225/155)

(Do not TnG, reset each rep)

*rest 90sec btwn sets

Metcon (AMRAP – Reps)

Teams of 2

AMRAP 5

Max cal Row

(P1 Rows while P2 Hangs from Bar)

*switch as needed

Rest 2min

Metcon (AMRAP – Reps)

AMRAP 5

Max cal Ski Erg

(P1 Skis while P2 holds Plank)

*switch as needed

Rest 2min

Metcon (AMRAP – Reps)

AMRAP 5

Max Wall Balls (20/14)

(P1 does Wall Balls while P2 holds HS)

*switch as needed