Archive for: April 2008

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.

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.

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.

[singlepic=342,160,120,,left]

For time:

200 Wall Ball Shots (m:16lb,f:12lb)

Post time and thoughts to comments.

[singlepic=323,160,120,,left]

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.

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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!