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.


tue


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

Back Squat (3×8, 2×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min amrap

3 hang cleans 155/105
6 box jumps 24/20
9 toes to bar

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labor day


Main – CrossFit

Metcon

Metcon (Time)

21-15-9

Thrusters 95/65
burpees over bar
200 m w sandbag

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sat


Main – CrossFit

Metcon

Metcon (Time)

partner wod

1k row
200 m
100 wall balls
200 m
40 power cleans 135/95
200 m run
60 slam ball pass burpees
200 m run
60 toes to bar
200 m run

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tgif


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 (Weight)

6 min emom

odd min 5 clean n jerks 135/95
even 3 muscle ups/bar/ring or 6 ring dips 6 burpees

Metcon

Metcon (Time)

600 m run
20 ohs 115/75
20 mountain climbers
400 m run
15 ohs
15 mountain
200 m run
10 ohs
10 mountain

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thurs


Main – CrossFit

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

BUY IN

turkish get ups 3×3 on each arm

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min amrap

6 power snatch 135/95
50 double unders
12 russian twists

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wod


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

Bench Press (3×6, 2×3)

Metcon

Metcon (Time)

750 row then
3rds
15 kb 70/53
20 jumping lunges
15 toes to bar
then 750 row

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tuesday


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

Push Press (3×5)

Metcon

Metcon (Time)

3rftt
5 power cleans 165/105
8 burpees over bar
8 box jumps 24/20
400 m run

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monday


Main – CrossFit

Warm-up

warm up 2 (No Measure)

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

Weightlifting

Deadlift (5×3 touch and go controlled on way down)

Metcon

Metcon (Time)

21-15-9

front squats 135/95
pullups

CASH OUT

2 rds

1 min plank
30 knees to chest laying on ground extending back to six inches
20 ab mat sit ups

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sat


Main – CrossFit

Metcon

Metcon (Time)

partner
4 rds
shuttle down back 15 kb 70/53

50 thrusters 95/65
50 toes to bar
200 double unders
50 burpees

4rds
shuttle down back 15 kb

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friday

Main – CrossFit

Warm-up

Boo yeah (No Measure)

2 rds

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

Weightlifting

Drop Snatch (3×3)

Metcon

Metcon (Time)

4rft
5 power cleans 135/95
15 wall balls 20/14
run 200 w sand

after each rep scheme/ movement complete 3 burps

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