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.


Nancy


Main – CrossFit

Warm-up

CFFW 3 (No Measure)

5 tuck jumps
5 push ups
5 sit ups
5 burpees
x2

Buy In

1 min straight plank, 30 sec rest,
1 min side plank, 30 sec rest
1 min other side plank, rest

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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betchacan


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

Metcon

Metcon (AMRAP – Reps)

EMOM 12 min

Odd minute- 12 wall ball 20/14
Even minute- 5 clean and jerks/press 135/95
upon completion of 12 minutes we will go straight into 4 min of max burpees score will be if completed all reps in emom and number of burpees in 4 min.

CASH OUT

holding weight in the front rack position, go into front squat and hold at 90. 30 sec hold 3rds rest as needed between.

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Diane with a Jog


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

Metcon

Metcon (Time)

“Diane” with a jog

400 m run then
21-15-9
Deadlifts 225/155
Hand stand push ups
400 m run

CASH OUT

100 Flutter Kicks feet six inches off ground

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Hurry up to Wait


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

Metcon

Metcon (Time)

4 rft

10 ohs 115/75
10 ring dips
sprint down side of building (grass)

CASH OUT

Death by Sprints

line up outside in grass field and start with 1 time down. Then on minute 2 two touches (down and back) minute 3, down back down etc as high as you can go.

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amrap work

Main – CrossFit

Warm-up

CFFW 3 (No Measure)

5 tuck jumps
5 push ups
5 sit ups
5 burpees
x2

Weightlifting

Push Press (5×3 increase in weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min amrap

12 push press 115/75
10 box jumps 24/20
8 pullups

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Chippee Chipper


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

Strength Skill

Hand stand walk practice, start with feet on box walk around box, or hand stand hold intervals of 30 sec, if you can walk then attempt to walk. Go for distance

Metcon

Metcon (Time)

25 toes to bar
25 burpees
25 wall balls 20/14
25 burpees
25 kb swings 70/53
15 toes to bar
15 burpees
15 wall balls
15 burpees
15 kb swings
5 hand stand push ups

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400s and Fun


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

Buy In

3x 400 m runs. Time documented is slowest time of the three. 1 min rest between rounds. Once last person is in approx 2 min then start WOD

Metcon

Metcon (Time)

Death by squat snatch 135/95

1st minute 1 rep, start of 2 minute 2, …. if not using rx weight or full movement then add burpee in same minute ex minute 2, 2 snatch 2 burpee. Score is highest number completed

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The Chief


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

Back Squat (warm up then find 10 rep max)

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

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hanging around


Main – CrossFit

Warm-up

CFFW 3 (No Measure)

5 tuck jumps
5 push ups
5 sit ups
5 burpees
x2

Buy In

45 sec plank hold
10 supermans
45 sec hold squat position at parallel
10 hollow body rocks ( keep body in banana shape)

Metcon

Metcon (Time)

3 rft

6 power snatches (135/95)
12 toes to bar
50 double unders

CASH OUT

50 calorie row
50 situps

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hand stand plan


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

Weightlifting

Deadlift (5×3 touch and go no dropping build to heavy)

Metcon

Metcon (Time)

3 rounds for time

8 handstand pushups
8 box jumps 30/24
200 meter run with sand bag 70/45

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