WOD
Ring Dips
5×5
Met Con
21-15-9
Burpees
Pull Ups
Sep 02 2010
WOD
Ring Dips
5×5
Met Con
21-15-9
Burpees
Pull Ups
Sep 02 2010
Saturday Normal 8:30 AM Class
NO YOGA CLASS SUNDAY!
Sunday Normal Open Gym 12:30 PM to 2:30 PM
Labor Day 9:30 AM class ONLY
Monday is Free Day of Yoga in Houston:
Sep 01 2010
WOD
Push Jerk
3-3-3-1-1
Met Con
500m Row 2x
3 Burpee penalty for every second slower the second row is from the first.
Making Soldiers Fit to Fight, Without the Situps
Fight Gone Bad 5 Fundraising Update
We are now less then $2000 from our goal. If you are not able to participate in FGB 5 at Bayou City CF on 9/25/2010, please help us meet our goal. Donate here
Aug 31 2010
WOD
1 mile Time Trial Run
Met Con
21-18-15-12-9-6
SDHP 75/55
Box Jumps 20″
Aug 30 2010
WOD
Front Squat
3-3-3-1-1
Met Con
50 Double Unders
10 Renegade Rows 35/20
40 Double Unders
8 Renegade Rows
30 Double Unders
6 Renegade Rows
20 Double Unders
4 Renegade Rows
10 Double Unders
2 Renegade Rows
This saturday we will be performing “Grace” which is 30 clean and jerks for time. It will be a 6 week challenge to try improve the time. We will perform “Grace” again October 16 as a benefit for Breast Cancer for the “Barbells for Boobs“. See you Saturday!
Aug 29 2010
WOD
Kipping Pull Ups 2x max 1:00 rest in between
Met Con
100 m Run
5 Push Press 75/55
200 m Run
10 PP
400 m Run
20 PP
200 m Run
10 PP
100 m Run
5 PP
Aug 27 2010
“Bugaboo”
For Time:
200 Thrusters (45lbs/75lbs)
Benjamin Abruzzo III
Please join us as we do this special WOD in memoriam of Benjamin “Bugaboo” Abruzzo III to raise awareness and donations for Spinal Muscular Atrophy (SMA). “Bugaboo” lived for just 200 days before he lost his battle with SMA on December 29th, 2005. So many other children and families are affected yet knowledge and awareness is very low.
I believe everything happens for a reason and I believe that the CrossFit community has the power to spread the word and raise some donations to fight SMA. The first step in fighting for any cause is raising awareness by spreading the word.
If you can’t make it to a participating CrossFit affiliate, all we ask of you, is wherever you are on or around August 28th, do this WOD and go to the SMA site and post your time, loads, and thoughts to the comments. Then, go to the donation site (see link below) and give whatever you can. Tell everyone you can why you are doing “Bugaboo” and send the link to this site to everyone you can.
3-2-1-GO!
Spinal Muscular Atrophy is the number one genetic killer of children under the age of two. SMA is an inherited and often fatal disease that destroys the nerves controlling voluntary muscle movement, which affects crawling, walking, head and neck control and even swallowing. Two new-born children are affected each day in the United States, approximately 1 in 6,000 live births. One in every 40 people carries the gene that causes SMA, which means there are more than seven million carriers in the United States alone. Currently there is no treatment or cure.
For more information and to donate please visit the SMA site: http://www.fsma.org/Fundraising/EventsCalendar/index.cfm?id=5380&eventRedirect=1&type=1154
Aug 26 2010
We are a little less then a month away from Fight Gone Bad 5. If you want to go participate in the FGB 5, you still can however to get a free CFWH FGB shirt you do need to raise $75. Or you can buy one too for $20. If you aren’t going to participate at FGB 5, please help us raise our goal of $5000. We are almost $2700 off our goal. Donate Here
Here is what the T shirts will look like
WOD
Handstand Holds
5 x :30 holds with :30 rest
Met Con
7 Rounds
15 Slam Balls
10 Russian Swings R 53/35
10 Russian Swings L