For time, in any order you choose:
(group them together or split them up–any combination you choose)
Row 500 meters x 3
Run 400 meters x 3
200 Jump Rope x 3
Post time to comments.
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Rest day.
You ever feel bothered by something so much (like a bad, bad paint job on your vehicle, for example) that you wish you could destroy something?
We should all sic this cat on our problems!
3 rounds for time:
Run 800 meters
50 Ab-Mat Sit-ups
50 Med Ball Cleans (m:16lb,f:12lb)
Post time to comments.
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3 rounds for time:
30 Feet Elevated Push-ups (18 in.)
30 Bench Dips
250 Jump Rope
Post time to comments.
Hey all,
With the move into the new location complete (though we still have a few projects to get done), we are happy to announce an expanded training schedule.
Effective May 5th, the following schedule will be in effect:
CrossFit Class
Mornings
Monday, Tuesday, Thursday and Friday from 5:30 a.m. to 8:30 a.m. This time slot will be open gym format like the evenings (not open as in you can do your own thing…you still do the workout of the day) Show up any time between 5:30 and 7:45 a.m.
Evenings
Monday through Friday from 4:00 p.m. to 7:00 p.m. Open gym format as it has always been, show up any time between 4:00 and 6:15 p.m. For those of you that drive a ways to get to us, if 6:15 is a little difficult for you, please let us know and we’ll work with you on that no problem.
Saturday
Stays the same, 9:00 a.m. to 10:00 a.m. Remember this workout is free to all.
CFC Kids
Afternoons
Mondays and Fridays at 4:45 p.m. (45 minute class). Parents, please drop the kids off no later 4:40 p.m. and please pick them up by 5:45 p.m. If you need to make other pickup time arrangements with us, please let us know.
Champions Combat Arts Martial Arts Class
Evenings
Tuesdays and Thursdays from 7:00 p.m. to 8:00 p.m.
If you have any questions about the schedule changes, please don’t hesitate to contact us.
Matt & Pam
For time:
Row 1000 meters
50 Squats
50 Push-ups
50 GHD Hip Extensions
Run 800 meters
50 Back Squats (m:95lb,f:65lb)
50 Bench Press (m:95lb,f:65lb)
50 KB Swings (m:55lb,f:35lb)
Post time and thoughts to comments.
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For time:
200 Wall Ball Shots (m:16lb,f:12lb)
Post time and thoughts to comments.
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Rest easy. Take a load off.
Have a seat in the Hawaii Chair and get core work exercise while you relax!
Lol. This is one of the most ridiculous things I have ever seen.
“Nicole”
Max rounds in 20 minutes of:
Run 400 meters
Max reps Pull-ups
Post number of rounds and number of pull-up reps for each round to comments.
Max rounds in 20 minutes of:
10 Barbell Curls, max weight
supersetted with
10 DB Kick-backs, max weight
HAA HAA HAA HAA!!! Just kidding!
Max rounds in 20 minutes of:
10 Hang Power Cleans (m:95lb,f:65lb)
10 Back Squats (m:95lb,f:65lb)
Post rounds and thoughts to comments.
This Saturday’s workout, 4-19-08, will be held at 9:00 a.m. at our new location:
12034 Spring Cypress Rd., Tomball TX 77377.
Warm-up will start promptly at 9:00 a.m.
This workout is also free to anyone that wishes to try us out.
Hope to see you all there and we hope to see some new faces!
5 rounds for time:
Run 200 meters
15 Overhead Squats (m:75lb,f:55lb)
25 Ab-mat Sit-ups
Post time and thoughts to comments.
———————————————————————
When switching over to a correct form of nutrition (The Zone, Protein Power Lifeplan, etc.), one often has a hard time “getting off the crack.” I know how this cat feels!
3 rounds for time:
Run 400 meters
25 Wall Ball Shot 2-fer-1′s* (m:16lb,f:12lb)
*(doing wall balls, while the ball is in the air do a fast squat-see this video as example)
Post time and thoughts to comments.
We’re a couple days into the new location and things are going well, but we still have a ways to go. Much to be done.
We want to send out a very loud and sincere thank you to all our athletes that have chipped in their time, sweat and blisters helping us get the place cleaned up and ready.
The next couple weeks will be hectic with many additions to the gym coming on line, from flooring to equipment. Hopefully, ya’ll can put up with the chaos a little while longer.
Speaking of equipment, check out this cool product demonstration. Maybe we should get a bunch of these!
Note: There will not be 5:30 a.m. class Tuesday morning, 4-15-08. We apologize for any inconvenience.
For time:
150 Sit-ups
150 Supermans
150 Lunges (75 each leg)
Post time and thoughts to comments.
First WOD in the new place!
Dirty Thirty!
For time:
Row 500 meters
30 Push Press (m:75lb,f:50lb)
30 Pull-ups
30 Sit-ups (ab-mat)
30 KB Swings (m:55lb,f:35lb)
30 Push-ups
30 GHD Hip Extensions
30 1-Arm DB Snatch (m:30lb,f:20lb) (15 each arm)
30 Box Jumps (20 in. box)
30 Squats
Run 400 meters
Post time to comments.
We are moved into the new facility!
Thank you, thank you, thank you to all who came out and helped this weekend!!!
The new box is at:
12034 Spring Cypress Rd.
Tomball, TX 77377
Class schedule, for right now, is unchanged but we will be expanding the schedule in the near future.
Please be patient as we continue to pull the place together.
See everyone there.
For time:
(compare to 11-1-07)
20 DB Swings (m:55lb,35f:lb), 1 AbMat Sit-up (feet anchored ok)
19 DB Swings, 2 AbMat Sit-ups
.
.
.
2 DB Swings, 19 AbMat Sit-ups
1 DB Swings, 20 AbMat Sit-ups
Post time to comments.
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For time:
16 x 100 meter sprints
Note 1: Don’t jog. Don’t run. Sprint! Every 100 meters is everything you have!!!
Note 2: Rest in between each 100 meter sprint as much as you need, just remember that your time is from the start of your first sprint to the end of your last.
Post time to comments.
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I love taking pics, clipping, cropping, adjusting and, in general, trying to find a way to show what ya’ll are going through, how much you are accomplishing and how hard you are trying. This training takes effort and we love being able to be a part of your lives.
Post caption options to comments – I love this pic!
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