WODs

Cert Picture

Continue Reading »

Tuesday 7/6/10 CrossFit West Houston

WOD

5 Rounds

50m KB OH Carry R/L M35/W20

200 Single Unders

10 One Arm KB Push Press

Continue Reading »

Monday 7/5/10 CrossFit West Houston

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

WOD

AMRAP in 30 minutes

Deadlift 5

Push Ups 13

Box Jumps 9

Continue Reading »

Congrats Steph and Aja!

Congratulations to Steph D and Aja for getting their Level 1 Certs at CrossFit Strong in Dallas this weekend. Way to go guys! Plust Steph got the 2nd fastest Fran time for Females and Aja got the 1st fastest time for males!

Continue Reading »

Saturday 7/3/10 CrossFit West Houston

WOD

Run 400m

25 Burpees

25 Sit Ups

20 Burpees

20 Sit Ups

15 Burpees

15 Sit Ups

10 Burpees

10 Sit Ups

5 Burpees

5 Sit Ups

Run 400m

Continue Reading »

Friday 7/2/10 CrossFit West Houston

WOD

5 Rounds

21 KB Swings (American)

15 Air Squats

9 Push  Press M95/W65

Continue Reading »

Thursday 7/1/10 CrossFit West Houston

WOD

Hang Power Cleans

5-5-5-3-3-3

Met Con

4 Rounds

5 HSPU

20 Box Jumps

Continue Reading »

Win a chance at a Gucci purse

 Maria G. told me about this yesterday. My heart goes out to this family for the trials they have endured. So I am going to purchase two chances from the gym. The drawing will be held July 10th for the purse. So I am wanting to do a raffle for the 2 chances at the purse, just to try to raise some extra money for this family.  Beginning tomorrow through next wednesday we will be taking $1 donations per ticket for a chance at this purse. There will only be 100 tickets sold so you have a 1/100 chance at it. We will do the drawing on Wednesday, just ask one of the instructors how to participate. Thanks for helping!

Here is the information on Nathaniel Jimenez.  April and Karla are very good family friends.  Thanks so much for helping out!

 

Below is his blog to follow his progress:

http://www.carepages.com/carepages/NathanielJimenez 

 

From Karla and April:  

As some of you may know, Our God Sister Carmen’s little boy Nathaniel (April’s God Son) has been battling leukemia since his 3rd birthday.  It’s been a long journey but with God’s help he has been putting up a great fight!!!   We just celebrated his 7th birthday in-between chemo treatments this May. We are reaching out to you today to ask for your prayers and help.  We are going to raffle a new Gucci purse worth $1000 in order to raise funds to help cover medical expenses.   Only 100 tickets will be sold at $50 apiece. Yes you can win a GUCCI purse for only $50 !!!  The Raffle will take place on July 10th during the blood and bone marrow drive in his honor. 

Nathaniel has  started to prep for his bone marrow transplant this week.  There is a HUGE need for minorities to register as bone marrow donors.  Just one swipe of our inner cheek can possibly save someone’s life.  

 

Please join us! Blood & Bone marrow reg. drive, Sat. July 10 Northwest Volunteer Fire dept. stat 43, 9am-5pm 7706 Fallbrook, Hou. TX 77086.

There will be an on-site spaghetti dinner plate sell 11-5pm.

 

 

Continue Reading »

Wednesday 6/30/10 CrossFit West Houston

WOD

AMRAP in 20 mins

400 m Run

Max Ring Dips

Continue Reading »

Tuesday 6/29/10 CrossFit West Houston

WOD

Shoulder Press

3-3-3-1-1-1

Met Con

500m time Trial

Continue Reading »