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.


Wednesday

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

Weightlifting

Push Jerk (3×3, 3×1)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min amrap

15 kb 70/53

10 toes to bar

5 ring dips

200 m run

Metcon

Metcon (Time)

Cash Out- 3rd

250 m row w 30 sec rest. Total time including rest but not on last.

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Cindy

Main – CrossFit

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Weightlifting

Hang Snatch

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mon


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

Weightlifting

Behind The Neck Press (3×5 push press behind the neck)

Metcon

Metcon (Time)

“Grace” with a twist

30 reps of Clean and Jerk 135/95 every minute on the minute stop and do 3 burps. Once your 30 reps are complete you will immediately take off for an 800 m run this will all be for time

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friday


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 (Time)

4 rds

12 front rack lunges 95/65

50 double unders

15 sit ups

around building w sand 70/45

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thursday


Main – CrossFit

Warm-up

Mobility (No Measure)

2 rds

With PVC pipe 10 Sampson stretch

10 Pass throughs, 10 trunk twists

10 hand release push ups

15 kb swings

Weightlifting

Overhead Squat (5×3)

Metcon

Metcon (Time)

3rft

200 m run

15 kb swings 70/53

15 wall balls 20/14

15 pull ups

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wed


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

Push Press (5×3)

Metcon

Metcon (Time)

12 min amrap

6 deadlifts 155/105

9 hand release push ups

12 box jumps 24/20

CASH OUT

50 sit ups

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tuesday


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

Hang Snatch (5×1)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
with bookend 400 m runs

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mon


Main – CrossFit

Warm-up

CFFW 2 (No Measure)

400 meter run

Jump rope for 2 minutes then..

5 pushups

10 wall squats

15 sit ups

x2

Weightlifting

Back Squat (1×10, 2×5, 1×1)

Metcon

Metcon (Time)

25 burpees then

3 rds

15 push press 95/65

15 toes to bar

15 slam balls

then 25 burps

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sat


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 (Time)

partner

both run 800 m

then as soon as first person is back start working on the following

25 squat cleans 95/65

25 pullups

25 burpees

25 partner med ball sit ups

25 overhead squats 95/65 modify to front squat then both run 800 m

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tgif

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

Weightlifting

Power Snatch (3×3, 1×1)

Metcon

Metcon (Time)

3rft

10 hang cleans 135/95

15 wall balls 20/14

10 ring dips

500 m row

CASH OUT

2rds

hollow body rocks 10

15 sit ups

45 sec plank hold

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