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.


mon


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 (2×5, 2×3, 1×1)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min running clock

400 m run then remaining time am rap

5 burpees
10 pullups
15 sit ups

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sat


Main – CrossFit

Metcon

Metcon (Time)

relay mile then
50 squat cleans 95/65 split reps
both run 200 m run
50 pullups
both run 200
50 push press
200 m run
100 double unders 50 each
200 m run
50 hand release push ups
relay mile

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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

Weightlifting

Shoulder Press (strict press 2×5, 2×3)

Metcon

Metcon (Time)

3rft

20 wall balls 20/14
50 double unders
500 m row

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wod


Main – CrossFit

Warm-up

Boo yeah (No Measure)

2 rds

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

BUY IN

action abs

Metcon

Metcon (Time)

20 thrusters 95/65
20 kb 70/53
20 burrpees over the bar
15 thrusters
15 kb
15 burpees over the bar
10 thrusters
10 kb
10 burpees over the bar

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wod


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

Buy In

EMOM 5 min

3 power snatch

Metcon

Metcon (Time)

400 m run
21-15-9
Power cleans 135/95
ring dips
then 400 m run

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tuesday


Main – CrossFit

Warm-up

warm up 2 (No Measure)

2rds
10 side lunges
5 inchworm push ups
10 wall squats
10 kb swings

BUY IN

turkish get ups 3reps each arm x3 total of 9 on each arm

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min amrap

6 push press 115/75
9 box jump 24/20
12 toes to bar

CASH OUT

max distance goblet squat lunges count down and back. once dropped or resting on knee you are done

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mond


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

Good Mornings (3×5 )

Metcon

Metcon (Time)

4rft
200 m run
6 front squats 165/105 (no racks)
12hand release push ups

CASH OUT

bear crawl down back x3

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sat


Main – CrossFit

Metcon

Metcon (Distance)

partner max distance row 4 min
then 1 min rest

Metcon

Metcon (AMRAP – Reps)

2rds
1 min max effort each person
kb swings
burpees
pullups
goblet squats
toes to bar

CASH OUT

1 mile run w partner

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fri


Main – CrossFit

Warm-up

Boo yeah (No Measure)

2 rds

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

BUY IN

hollow body rocks 2×10
super mans 2×10

Metcon

Metcon (Time)

800 m run
3rds
3 deadlifts 135/95
3 hang cleans 135/95
then 400 m run
2 rds
6 deadlifts 135/95
6 hang cleans 135/95
then 200 m run
1 rds
9 deadlifts
9 hang cleans

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thurs


Main – CrossFit

Warm-up

warm up 2 (No Measure)

2rds
10 side lunges
5 inchworm push ups
10 wall squats
10 kb swings

Metcon

Metcon (Time)

29 bar facing burpees
then
3rds
3 squat snatches 135/95
50 double unders
15 toes to bar
then 29 bar facing burpees

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