Sarah & Cristine
Sarah & Cristine competing!
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Crossfit Friendswood’s philosophy is to inspire, educate, and motivate. Using fitness as our platform, we offer an opportunity for our members to evolve mentally, physically, and emotionally. We will help you learn the skills and techniques necessary to make life long changes.

Who We Are

who-we-are

At CrossFit Friendswood we are community.  We are a box that offers intensive coaching and support coupled with a community of incredible people.  Together we bring an atmosphere of motivation and greatness that makes fitness fun while still being incredibly challenging.

What We Do

At CrossFit we train incredibly hard; harder than most thought they were capable of.  Everyday our athletes break down barriers and set new standards for themselves.  Our training is intense, and it creates a bond among our members that can’t be faked or manufactured.  Together we sweat, we bleed, we expose weaknesses and we get stronger…together.

How We Do It

how-we-do-it

We use constantly varied high intensity functional movement and bring in a community atmosphere where everyone is incredibly supportive.  It’s impossible not to get results here.


fri


Main – CrossFit

Warm-up

Active Warm Up (No Measure)

50 singles

25 left leg

25 right leg

25 double unders (make attempts)

10 jumping lunges (5 each leg)

10 air squats

x2

Metcon

Metcon (Time)

400 m run

500 m row

50 double unders

40 air squats

30 situ ups

20 hand release push ups

10 ring dips

250 row

200 m run

CASH OUT

30 sec 6 inch hold with feet out

30 sec scissors

30 sec plank

x2

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thursday


Main – CrossFit

Warm-up

squat ready (No Measure)

1rd

hold at parallel pushing knees open 20 sec

10 gate swings either direction

10 side lunges

10 sampson stretch

10 wall squats

Metcon

Metcon (Weight)

emom 8 min

odd- 15 wall balls 20/14

even 8 burp

Metcon

Metcon (AMRAP – Reps)

8 min amrap

3 hang cleans 135/95

3 t2b

6hang cleans

6t2b

9 hang cleans

9 t2b

….. as high up in increments of 3

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wednesday WOD


Main – CrossFit

Warm-up

Crossfit Explosive Warm up (No Measure)

2 rounds

10 Tuck Jumps (knees slap hands)

10 Sampson Stretch

10 Hand Release Push ups

10 broad Jumps

Weightlifting

Shoulder Press (strict press)

Metcon

Metcon (Time)

9-15-21 reps of the following

front squats 135/95

pullups

200 m run

CASH OUT

50 mountain climbers

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tue


Main – CrossFit

Warm-up

OHS/ Mobility (No Measure)

2 rounds

10 pass throughs with pvc

10 OHS facing the wall with pvc

10 sampson stretch with pvc

5 burpees

Weightlifting

Drop Snatch (3×3 no heaving good form pause at bottom)

Metcon

Metcon (Time)

3rft

6 hang snatch 135/95

12 box jumps 24/20

around the building with sand 70/45

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monday


Main – CrossFit

Warm-up

warm (No Measure)

1 rd

10 pistols

10 jumping squat into burpee

10 atomic sit ups

10 side lunges

Buy In

work double under for 3-4 min or complete 100 double under

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min amrap

4 deadlifts 225/155

8 burpees over the bar

then 2 min rest

Metcon

Metcon (Time)

3 rds

250 m row

12 bench press 165/95

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sat


Main – CrossFit

Metcon

Metcon (Time)

partner wod

1500 m row

50 front squats 95/65

50 pullups

50 slam ball squat pass

1500 m row

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fry


Main – CrossFit

Warm-up

CFFW 4 (No Measure)

2 rounds

10 ground to overhead with plate

5 strict pullups

10 samson stretch

10 inchworm pushups

10 wall squats
1rd

Metcon

Metcon (Weight)

emom 6 min

odd- 5 clean n jerk 135/95

even- 10 ring dips

Metcon

Metcon (Time)

25 burpees then

21-15-9

kb 70/53

wb 20/14

t2b

then 25 burpees

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thursday


Main – CrossFit

Warm-up

The warmer (No Measure)

2 rds

10 wall squats

30 sec hold at 90 with plate out in front

5 burpees

10 ground to overhead with plate

high knees in place for 20 sec

Metcon

Metcon (Time)

800 m run then

3rds of the following complex

power clean 135/95

push press

back squat

these movements are done 5 times through with out dropping bar. Once one revolution is finished you will continue to accumulate 5 revolutions equalling one rd. 5 burpees for each time bar is dropped.

then 800 m run all for time

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wednesday


Main – CrossFit

Warm-up

OHS/ Mobility (No Measure)

2 rounds

10 pass throughs with pvc

10 OHS facing the wall with pvc

10 sampson stretch with pvc

5 burpees

Weightlifting

Turkish Get Up (2×3 on each arm)

Metcon

Metcon (Time)

500 m row

25 thrusters 75/45

350 m row

15 thrusters 75/45

250 m row

10 thrusters 75/45

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tuesday


Main – CrossFit

Warm-up

warm up 2 (No Measure)

2rds

10 side lunges

5 inchworm push ups

10 wall squats

10 kb swings

Weightlifting

Power Snatch (3×3, 1×1)

Metcon

Metcon (Time)

3rft

10 front squats 135/95

10 burpees over the bar

50 double unders

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