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.


run your race

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)

1 mile run
log this time but clock continues to run for remainder of wod

Metcon

Metcon (Time)

20 strict pullups
20 burpees
20 wall balls 20/14
1 mile run

B- 800 m run both ends
c- 400 m run both ends

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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

Back Squat (2×5, 2×3, 1×1)

Metcon

Metcon (Time)

12 min amrap

6 shoulder to overhead 135/95
9 deadlift 135/95
12 box jumps 24/20

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monday


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

Overhead Squat (4×3 build to heavy only if good form )

Metcon

Metcon (Time)

3rft

5 hang squat snatch 115/75
8 turkish get ups 53/35
400 m run

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FGIF

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

Kettlebell Snatch (3×3 on each arm)

Metcon

Metcon (Time)

18-15-12-9-6-3

OH plate lunge 45/25
ground to oh w plate 45/25
burpees to plate

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thursday


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

Paused Front Squat (3×3 build to heavy 3 sec hold )

Metcon

Metcon (Time)

3rft

20 wall balls 20/14
5 power cleans 135/95
10 toes to bar
200 m run w sand 70/45

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ooh yeah

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 (AMRAP – Reps)

3rds of the following

1 min max reps of the following
push press 95/65
30 sec rest
1 min max reps pull-ups
30 sec rest
1 min max box jumps 24/20
30 sec rest

Metcon

10 min emom

odd minute- 200 m row modify to 150
even minute-15 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

Power Clean (2×3, 3×1)

Metcon

Metcon (Time)

100 double unders then

4rft

6 deadlifts 225/155
6 hand stand push ups
25 double unders

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Monday


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

Weightlifting

Drop Snatch (5×3 work good form drop in full squat hold at btm)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min amrap

200 m run
9 thrusters 95/65
9 burpees over the bar

CASH OUT

3 rds
45 sec plank hold
5 super man

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FUN WOD said no one ever..

Main – CrossFit

Get Burpin (No Measure)

5 burpees
10 squats
15 sit ups
X2

ROW ROW ROW YOUR BOAT (Time)

15k ROW between 3 people
*every time you switch “rowers” do 10 over the rower burpees
*doesn’t matter who does burpees/break them up however you want

ROW ROW ROW YOUR BOAT 12k (Time)

12k row between 3 people
*each transition someone does 10 burpees over the row

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friday


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

Gymnastics

Handstand Walk (walk max distance of mats, holds if no walk)

Metcon

Metcon (Time)

25 burpees

3 rft
5 hang snatch 135/95
10 ring dips
20 mountain climbers

25 burpees

CASH OUT

farmers walk black mats down and back x3

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