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.


sat


Main – CrossFit

Warm-up

Boo yeah (No Measure)

2 rds

10 Slam Balls
10 Broad Jumps into a Squat
10 Inchworm pushups

Metcon

Metcon (Time)

partner wod
2rft
50 deadlifts 165/105
50 burpees
50 toes to bar
run 400 m with weight 70/45. Each partner must run with sand or weight. Only one person working at a time with reps and running. Splitting work

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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

Weightlifting

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

Metcon

Metcon (Time)

21 front squats 115/75
21 kb 70/53
250 row
15 front squats 115/75
kb
250 row
9 front squats
9 kb
250 row

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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

Weightlifting

Turkish Get Up (2×3 on each arm )

Metcon

Metcon (Time)

50 wall balls 20/14
400 m run
25 push press 95/65
400 m run
15 box jumps 30/24

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day 3


Main – CrossFit

Warm-up

CFFW 3 (No Measure)

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

BUY IN

3 rds
1 min plank 15 sec rest
30 sec hold to side
30 sec hold to side

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

CASH OUT

bear crawl down and back x3

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Tuesday


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

Strength Skill

3x 3 push press, 2 jerks, 1 split

Metcon

Metcon (Time)

4 rft
6 power snatches 135/95
50 double unders
200 m run

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monday


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 (1×8, 2×5, 2×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

“life” by power clean and burpee over bar

at go you will complete one power clean one burpee over the bar (135/95)
at start of minute 1 it will be 2 power clean and 2 burpees over the bar. Start of next minute it will be 3 etc as high up you can until you do not complete in that minute. Upon not completing go directly into 50 sit-ups

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sat


Main – CrossFit

Metcon

Metcon (Time)

partner wod
400 m run

42-30-18

squat cleans 95/65
burpees

400 m run

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Friday

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

Metcon

Metcon (Time)

3×400 m runs 60 sec rest following each run. Time is total time completed

Metcon

Metcon (Time)

3rft including rest
row 250 m
25 air squats
row 250 m
60 sec rest

Metcon

Metcon (Time)

3×200 m runs 30 sec rest following each

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Thursday

Main – CrossFit

Warm-up

Boo yeah (No Measure)

2 rds

10 Slam Balls
10 Broad Jumps into a Squat
10 Inchworm pushups

BUY IN

50 alt hand slaps with partner in holding push up position.
Directly into 50 partner med ball sit ups

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min amrap

8 push press 95/65
12 wall balls
every minute on the minute you must drop what your doing and do 3 burpees. including last minute

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day 3


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

Squat Snatch (3×3 work good form )

Metcon

Metcon (Time)

400 m run
30 kb 55/35
20 hand release push ups
10 ring dips
200 m w sand 70/45
30 kb
20 hand release push ups
10 ring dips
400 m run
30 kb
20 hand release push ups
10 ring dips

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