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


CrossFit Friendswood – 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 Jerk (3×5)

Metcon

Metcon (Time)

5rft

20 wall balls 20/14

20 kb swings 53/35

20 sit ups

250 m row

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Thursday


CrossFit Friendswood – CrossFit

Warm-up

cardio warm (No Measure)

run 400 m then

2rds

5 negatives or strict pullups

10 sit ups

30 sec plank

10 slam balls

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

CASH OUT

slow 250 m row then foam roll

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Happy Hump Day


CrossFit Friendswood – CrossFit

Warm-up

Overhead mobility (No Measure)

Band stretches for arms then

2rds

5 deep squats pushing knees open chest up.

5 inchworm push ups

5 broad jumps

Buy In

100 double unders or 300 singles this will be part of your time.

Metcon

Metcon (Time)

20 push press 95/65

20 front rack lunges 95/65

20 toes to bar

20 cal row

15 push press 95/65

15 front rack lunges

15 toes to bar

15 cal row

10 push press 95/65

10 front rack lunges

10 toes to bar

10 cal row

CASH OUT

3 rds

hand stand holds 30 sec or 10 shoulder touches

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Tuesday


CrossFit Friendswood – CrossFit

Warm-up

warm up 2 (No Measure)

2rds

10 side lunges

5 inchworm push ups

10 wall squats

10 kb swings

Weightlifting

Bench Press (1×10, 2×6, 2×3)

Metcon

Metcon (Time)

200 m run

21 wall balls 20/14

21 pullups

21 box jumps 24/20

400 m run

15 wall balls

15 pullups

15 box jumps

800 m run

9 wall balls

9 pull ups

9 box jumps

CASH OUT

2rds

45 sec plank hold directly into 25 mountain climbers

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BURPEE DAY

CrossFit Friendswood – CrossFit

Don’t hate me!!!!

Warm-up

200 meter run

Boo yeah (No Measure)

2 rds

10 Slam Balls

10 Broad Jumps into a Squat

10 Inchworm pushups
Joint Mobility

Weightlifting

Set the clock for 20 minutes to complete all three lift segments

Overhead Squat (1-1-1)

*This is a max effort lift

Front Squat (3-3-3)

*This is a max effort lift

Back Squat (5-5-5)

*This is a max effort lift

Metcon (AMRAP – Reps)

AMPRAP 12

Burpees

(Yep, that’s it)

*Must jump up and open hips with hand clap above head

CASH OUT

800 meter slow jog

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buddy wod


CrossFit Friendswood – CrossFit

Metcon

Metcon (Time)

run 800 m both

50 wall balls 20/14

50 burpees

50 dead lifts 135/95

50 plank hand slaps w partner

run 400 m both

25 wall balls

25 burpees

25 power cleans135/95

25 plank hand slaps w partner

run 200 m both

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COMPLEXITY

CrossFit Friendswood – CrossFit

400 METER RUN

Buy In

800 meter stroll

Tabata Sit Ups (AMRAP – Reps)

8 rounds of 10 seconds of work and 20 seconds of rest

Metcon

5 RFT

5 Clean Complex

*One Clean Complex is: Power Clean + Hang Squat Clean + Squat Clean

10 Push Press (95/65)

20 KB swings (35/55)

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Gritty Gonner


CrossFit Friendswood – CrossFit

400 meter run FIRST- and EVERYONE is running it or you get a 5000 burpee penalty.

CFFW 3 (No Measure)

5 tuck jumps

5 push ups

5 sit ups

5 burpees

x2

Gymnastics

Rope Climb (5 attempts- score is amount of completed climbs)

Metcon

Metcon (Time)

30-20-10

Box Jumps (20/14)

Push Press

DUBS

Wall Balls (20/14)

Metcon (Time)

THEN… with partner complete the following:

5 rounds of a 250 meter row

*You will alternate with your partner so your rest time is their rowing time

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HUMP DAY


CrossFit Friendswood – CrossFit

Ease in (No Measure)

2 rds

200 m row

10 overhead squats w pvc facing wall

20 slow mountain climbers

Strength Skill

10 minutes of DUB work

Metcon (Time)

18-15-12-9-6-3

FRONT SQUAT 135/95

200 METER RUN

WEIGHTED SIT UPS

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Endurance say what??


CrossFit Friendswood – CrossFit

Warm-up

Run 200 meters before lining up PLEASE :)

Strength Skill

5 minutes of hand stand practice

*if you have handstands work on HSPU or walking the distance of the black mats

(remember this is to help you get uncomfortable)

Balls Of Fun (No Measure)

12 WB

12 WB sit ups

12 Med Ball Cleans

x2

Metcon (Time)

5 RFT

7 hang power cleans (135/95)

7 shoulder to overhead

7 bburpees over the bar and must click your heals as you float over the bar.

sand bag run around entire exterior of building (enter/exit out of same door- I know I am so mean!!)

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