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.


Hurry up to squat


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

Strength Skill

Drop Snatch (3×3)

Metcon

Metcon (AMRAP – Reps)

9 min running clock
1 mile run remaining max overhead squats 135/95 then 2 min rest then
3 min running clock 400 m run time remaking max overhead squats 135/95 score is total number of OHS

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Dead rings


Main – CrossFit

Warm-up

CFFW 3 (No Measure)

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

Buy In

Tabata sit-ups
8 rds of 20 sec work 10 sec rest

Metcon

Metcon (Time)

3 rft

12 dead lifts 225/155
12 ring dips
500 m row

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Jelly Bean Jumps


Main – CrossFit

Warm-up

2 rds

10 slam balls
10 samson stretch
5 burpees
10 wall squats

Weightlifting

Back Squat (3 sets of 5 reps build to heavy load)

Metcon

Metcon (Time)

15, 12, 9 reps for time of the following

burpee box jumps 24/20
thrusters 135/95
toes to bar

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rounds for time


Main – CrossFit

Warm-up

5 tuck jumps
5 burpees
10 squats
10 sit ups

Strength Skill

hang cleans 5×3 increase in weight as you go

Metcon

4 rounds for time

12 pullups
10 box jumps 24/20
3 power snatch 115/75
around building with sand 70/45

CASH OUT

250 m row sprint
25 sit ups

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to your stations


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

Strength Skill

Power Snatch

Metcon

Metcon (AMRAP – Reps)

3 rounds of 1 min at each station for total reps. no rest/ transition time except at rest station

calorie row-
toe to bar-
push press 95/65-
kb swing 53/35-
rest station-

accumulate max reps of the following, 3 times through, 60 sec at each station.

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Nancy


Main – CrossFit

Warm-up

CFFW 3 (No Measure)

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

Buy In

1 min straight plank, 30 sec rest,
1 min side plank, 30 sec rest
1 min other side plank, rest

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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betchacan


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

Metcon

Metcon (AMRAP – Reps)

EMOM 12 min

Odd minute- 12 wall ball 20/14
Even minute- 5 clean and jerks/press 135/95
upon completion of 12 minutes we will go straight into 4 min of max burpees score will be if completed all reps in emom and number of burpees in 4 min.

CASH OUT

holding weight in the front rack position, go into front squat and hold at 90. 30 sec hold 3rds rest as needed between.

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Diane with a Jog


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 (Time)

“Diane” with a jog

400 m run then
21-15-9
Deadlifts 225/155
Hand stand push ups
400 m run

CASH OUT

100 Flutter Kicks feet six inches off ground

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Hurry up to Wait


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

Metcon

Metcon (Time)

4 rft

10 ohs 115/75
10 ring dips
sprint down side of building (grass)

CASH OUT

Death by Sprints

line up outside in grass field and start with 1 time down. Then on minute 2 two touches (down and back) minute 3, down back down etc as high as you can go.

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amrap work

Main – CrossFit

Warm-up

CFFW 3 (No Measure)

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

Weightlifting

Push Press (5×3 increase in weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min amrap

12 push press 115/75
10 box jumps 24/20
8 pullups

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