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.


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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Day 1


Main – Advanced CrossFit

Choose 2 components of A, B, and C based on your weaknesses

Warm-up

3 rounds

row 2 mins

30 sec freestand hsh

Strength Skill

Metcon (No Measure)

Static Box Jump
8×3 @75%

Weightlifting

Squat Clean (7×1 @85%-95%)

Metcon

Metcon (No Measure)

2 min EMOM 20 mins

300 m run (AFAP)

Metcon

Metcon (Time)

A)

5 Rounds

9 back squats (225/145)

6 burpee muscle ups

3 clean and jerk (225/145)

Metcon

Metcon (AMRAP – Rounds and Reps)

B)

10 Min AMRAP

9 cal row

9 unbroken CTB Pull ups

rest 30 secs

Weightlifting

Thruster (3-3-3-2-2-1 AHAP)

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TOE UP!


Main – CrossFit

Warm-up

Do it to it. (No Measure)

250 meter row

10 push ups

10 super mans

10 atomic sit ups

X2

Weightlifting

Deadlift (5×1, 2×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

4 power cleans (135/95)

8 t2b

CASH OUT

Practice hand stand holds

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sat


Main – CrossFit

Metcon

Metcon (Time)

partner wod

2k row

50 slam ball burps

50 goblet squats

50 partner sit ups

50 kb 53/35

1 k row

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5


Main – CrossFit

Warm-up

fun warm up (No Measure)

Metcon

Metcon (Time)

1 mile

25 pullups

25 push ups

25 sit ups

25 russian twists 35/25

1 mile run

“b” 800 m run

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