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.


Friday

Main – CrossFit

Warm-up

warm up 2 (No Measure)

2rds

10 side lunges

5 inchworm push ups

10 wall squats

10 kb swings

Weightlifting

Overhead Squat (2×5, 2×3, )

Metcon

Metcon (Time)

3 rds

10 hang cleans 135/95

15 pullups

15 box jumps 24/20

run 200 m w sand

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Mile High


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

Power Clean (3×3 work good clean form touch and go)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min amrap

8 push press 95/65

8 burpees over the bar then

Metcon

Metcon (Time)

1 mile run for time

CASH OUT

2 rds

250 m row

20 russian twists

30 sec plank

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WHY WEDNESDAY?


Main – CrossFit

Warm-up

ROW IT OUT (No Measure)

3 ROUNDS

row 15 calories

10 push ups
Good shoulder mobility

Strength Skill

EMOM 8 minutes

even-30 second plank

odd- 5 C&J 135/95

Metcon

Metcon (Time)

3RFT

8 snatch (135/95)

10 burpee box jumps (24/20)

400 meter run

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TUESDAY TRIX


Main – CrossFit

CFFW 3 (No Measure)

5 tuck jumps

5 push ups

5 sit ups

5 burpees

x2

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
rest 3 minutes then..

TABATA T2B

Post # in comments

CASH OUT

800 meter jog

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MILLION DOLLAR MONDAY


Main – CrossFit

Do it to it. (No Measure)

250 meter row

10 push ups

10 super mans

10 atomic sit ups

X2

Hang Snatch (3×3)

Increasing in weight IF form is good

Metcon (AMRAP – Reps)

THREE ROUND RUNNING CLOCK

*ONE MINUTE PER EXERCISE.

*Clock NEVER stops

1. WALL BALL (20/14)

2. BURPEES TO PLATE

3. DUBS

4. HRPU

5. ROW (Calories)

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SMOKED ON SATURDAY!


Main – CrossFit

CFFW 2 (No Measure)

400 meter run

Jump rope for 2 minutes then..

5 pushups

10 wall squats

15 sit ups

x2

Metcon (AMRAP – Rounds and Reps)

200 meter med ball shuttle pass

20 med ball sit ups

20 wall balls

20 burpees

30 dubs

10 hspu

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PHAT FRIDAY

Main – CrossFit

Warm-up

200 meter run

10 wall balls

2 rds

Strength Skill

3 sets of 5 reverse negatives

*SLOW

rest 30-45 seconds in between each set

Metcon (Time)

3 ROUNDS FOR TIME

10 front rack lunges (95/65)

10 backward lunges (95/65)

10 lateral bar hops

*one round of CINDY after each round

= 5 pull ups, 10 push ups, 15 air squats

3 ROUNDS FOR TIME

10 front squats (95/65)

10 back squats(95/65)

*one round of CINDY after each round

= 5 pull ups, 10 push ups, 15 air squats

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THIRSTY THURSDAY


Main – CrossFit

Warm-up

400 meter run

warm (No Measure)

1 rd

10 pistols

10 jumping squat into burpee

10 atomic sit ups

10 side lunges

Double-Unders (TABATA DUBS)

Metcon (Time)

10 MINUTES TO FIND 3 REP MAX EFFORT FRONT SQUAT

then..

AMRAP 8 minutes

10 Hang Snatch (95/65)

10 Box Jumps

then 2 minute rest finishing with

500 meter row

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WHAT A HUMP DAY!


Main – CrossFit

ROW IT OUT (No Measure)

3 ROUNDS

row 15 calories

10 push ups
PVC pass thru’s

5 minutes of banded shoulder joint mobility

Strength Skill

REVIEW:

OHS

Shoulder to OH

Metcon (Time)

3 RFT

800 m run (yes 3 times)

10 OHS (135/95)

15 burpees

10 shoulder to overhead (135/95)

Farmer Carry Outside (Brick to Brick) (55/35)

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Mon


Main – CrossFit

Warm-up

Ease in (No Measure)

2 rds

200 m row

10 overhead squats w pvc facing wall

20 slow mountain climbers

Weightlifting

Heaving Snatch Balance (5×3 No heavy weight work form)

Metcon

Metcon (Time)

4 times through of the following complex

power clean, front rack lung each leg, 2 jerks 135/95 then 5 dips. Following completion of the 4rds then 400 m run there is a total of 3rds.

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