WOD

Ring Dips

5×5

Met Con

21-15-9

Burpees

Pull Ups

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:

http://www.fdoyhouston.com/wp-content/schedule.pdf.

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

WOD

1 mile Time Trial Run

Met Con

21-18-15-12-9-6

SDHP 75/55

Box Jumps 20″

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!

October 23-24, 2010

Register Here

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

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

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