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 WOD


Main – Advanced CrossFit

Weightlifting

Deadlift (4X1 @ 90% OR MORE)

Weightlifting

Power Snatch (4X1 @ 90% OR MORE)

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sat


Main – CrossFit

Metcon

Metcon (Time)

partner

30 c and j 135/95

200 m run

50 sdlhp

200 m run

50 burpees

200 m run

30 c and j

CASH OUT

race to 100

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Day 4


Main – Advanced CrossFit

Warm-up

Metcon (No Measure)

4 Slow Rounds

300M Row

15 toes to bar

Strength Skill

Metcon (Distance)

Static Box Jumps

7×1 @ 90% or more

Weightlifting

Squat Clean (3×3 @ 75-80%, 4×2 @ 80-85%)

Strength Skill

Push Press (2×3 @ 70-80%, 3×2@80-90%, 1×1 @ 90% or more)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

30 Double Unders

15 Cal Row

60 ft Handstand walk

1 min rest

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friday


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

Ring Rows (3×6, feet elevated)

Metcon

Metcon (Time)

21 ohs 95/65

21 kb 70/53

21 toes to bar

200 m run

15 ohs 95/65

15 kb

15 t2b

400 m run

9 ohs

9 kb

9 t2b

800 m

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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

3x 250 m row with 60 sec rest

Metcon

Metcon (Time)

4rft

6 hang cleans 135/95

12 box jumps 24/20

15 sit ups

run 200 m w sand 70/45

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Day 3


Main – Advanced CrossFit

Choose ONE between A and B based on weaknesses

Warm-up

Metcon (No Measure)

75 double unders

15 burpee box jump overs (20/16)

50 double unders

10 burpee box jump overs

25 double unders

5 burpee box jump overs

Weightlifting

Deadlift (SPEED 8×3 @ 65%)

Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

800 run

30 pull ups

20 push jerk (135/95)

Metcon

Metcon (Time)

5 Rounds

Row 10 cals

10 alternating pistols

Rest 30 secs

Weightlifting

A)

Power Snatch (3-3-3-2-2-1 AHAP)

Gymnastics

B)

Pull-ups (1 min 1, 2 min 2, 3 min 3, etc…)

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wednesday


Main – CrossFit

Warm-up

(No Measure)

1 rd

10 pass throughs

5 burpees

5 slow ring dips

10 ohs w only bar

Metcon

Metcon (Weight)

bench press 10-1 reps at body weight, if you rack your weight must do 5 burpees before continue. In between each set you will perform strict pullups 10-1

ex- first rd 10 bench, 10 strict pulllups, 9 bench 9 pullups etc. Not at Globo gym pace. doc FINISHING weight

Metcon

Metcon (AMRAP – Reps)

tabata russian twists

2 min rest

Metcon

Metcon (Distance)

tabata meters rowed

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Day 2


Main – Advanced CrossFit

Pick ONE from A and B based on your weaknesses

Warm-up

5 Slow Rounds

Run 200m

12 GHD sit ups

Weightlifting

Back Squat (SPEED 10×2 @ 65%)

Weightlifting

Power Snatch (3×3@ 75-80%, 4×2 @ 80-85%)

Metcon

Metcon (Time)

600 row

30 HSPU

Rest 90 secs

400 row

20 HSPU

Rest 60 secs

200 Row

10 HSPU

Metcon

A)

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 MINS

8 KB SWINGS (70/53)

8 Box Jump Overs (28/22)

CASH OUT

B)

Metcon (No Measure)

10 Rounds

Sled Push 10m (sled + 90/50)

Rest 30 secs

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tuesday


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)

Metcon

Metcon (AMRAP – Reps)

3rds

3:30 min running clock

run 400 m with time remaining complete max reps of back squats 135/95 (no racks)

1 min rest then repeat for three rounds total. Score is total number of back squats for the 3 rds.

“B” 200 meter run with same time

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monday


Main – CrossFit

Weightlifting

Deadlift (1×5, 2×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min amrap

4 power cleans 135/95

8 toes to bar

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