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CrossFit! Houston you need
CrossFit! Stop making excuses and just try it 8715 West Loop South, Suite E.,
Houston, Texas 77096 We are located on the back right hand side of the Lowes Hardware/ Hobby
Lobby shopping center.
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WednesdayBig welcome to Erica and Jim Cirigliano from Petranek Fitness, so glad you had time to come by and get a workout in with us.
6pm and 12pm
Its that time again for 500m row times!
New PR's
David U. - 1:36.07
Jean - 1:57.09, down almost 4 seconds
Minahil - 1:30.5, down 6 seconds
Lori - 2:02.9, down .1 second
Erica
- 1:54.9, down about 15 seconds!
WOD
25 Wall Ball
25 Jumping
Slam Balls
25 Knees to Elbows
30m Bear Crawl
4 Rounds
Brian - 24:05
Veronica - 21:47
Jill - 30:32
David U. - 30:49 (Rowing machine messed you up good)
Minahil - 17:44
Jeremy
- 19:23
Lori - 19:39
Jim - 23:52
Cammy - 21:56
Stan - 21:12
Paul - 23:49
Bobby - 19:01
Erica
- 24:07 (3 rounds, left it all on the rower, still a great day though 500m row PR!)
Jean - 24:59 (3 rounds, left
it all on the rower, still a great day though 500m row PR!)
5am and 6am
25 Jumping Pullups
25 Wall Balls
25 Slam Balls
25 Knees to Elbows
Sprinting
4 rounds
I had stop watch issues,
sorry...
Tuesday
Warmup
Medicine Ball Cleans
"Helen"
Run
400m
21 KB/DB Swings
12 Pullups
3 Rounds
Compare times to
May 30th
David - 11:51/55# (New PR)
Kelli - 18:00/20#, jumping pu
Cammy - 16:51/20#, jumping pu
Stan
- 14:24/35#, jumping pu
Whitney - 16:29/20#, jumping pu
Paul - 16:02/35#
Jeremy - 14:40/35#, jumping pu
Jean - 19:47/20#, jumping pu
Minahil - 12:52/55# (Huge improvement, New PR)
Russel - 16:40/35#, jumping pu
Seth - 14:55/35#, jumping pu, DNF last run, back issues :-(
MondayDavid demonstrating the Hollow Rock as Minahil does his gangster pose?
12pm and 6pm
Warmup
Jump Rope 3min
Rest 2
Jump Rope
2min
Rest 2
Jump Rope 1min
WOD30 Push ups
50 Squats
Run 200m
3 Rounds
Brian - 13:06
Alise - 15:37
Sheena - 19:54 (mod. 2 rounds)
Veronica - 15:20
Jill - 22:13
Bobby - 14:52
Cammy - 16:00
Robert - 24:56 (mod. sub K2E for squats)
Minahil - 12:26
Whitney - 18:37
David - 13:30
Kelli - 21:42
Stan - 17:27
Lori - 14:23
Gina
- 18:52
Mike - 16:25
Russel - 18:41
Jean - 20:48
5am and 6am
Ramp and Run
'Chesticles!'
SundayI know alot of you have been asking about class times once school starts and I hope to
have all those posted by the end of this week. Know this, I plan on adding classes not taking any away.
While out enjoying your vacations are you working out or letting all your hard work go to waste?
Tony and Katie
Kratochvil are setting the standard for vacation CrossFit training, here they are doing box jumps at some serious elevations.
 
Saturday
Fight Gone Bad
Row
Wall Ball
Sumo Deadlift High Pull
Box Jump
Push Press
1
min at all 5 stations, then 1 minute rest. Repeat 3 rounds. Score is by number of reps and calories on the rowing
machine. All scores listed, should be considered RX'd unless noted.
Scott - 251
Brian - 203
Tim - 211
David - 302
John - 360
Jerry - 220 (55#SDHP, 18in box, 50#PP)
Julie - 312 (8#MB, 20#SDHP,
18in box, 20#PP)
Cammy - 299 (8#MB, 20#SDHP, 18in box, 20#PP)
Silvia - 268 (8#MB, 20#SDHP, 18in box, 20#PP)
Sheryl
- 280 (8#MB, 20#SDHP, 18in box, 20#PP)
Friday
Big John Miller, 1LT, 10th MTN DIV came by for some fun this weekend.
6pm
BEAR
BY BEAR
Bear Complex (5 count)
30m Bear Crawl
5 Rounds
Minahil - 9:08 (135#)
John
- 9:58 (135#)
Stan - 11:30 (65#)
Mike - 11:53 (95#)
Cammy - 10:12 (35#)
5am, 6am and
12pm
Chad all the bests to you and congrats, enjoy your honeymoon!
Welcome David who dropped in
on us from CrossFit Katy
Chad's Last Dance
15 Burpees
25 Butterfly Situps
15 Jumping Squats
25 KB/ DB Swings (M:
35#, W: 20#)
40m Box Push
5 Rounds
Steph - 31:51
Amy - 33:20
Melissa-
32:02
Susannah - 28:55 (4 rounds)
Jennifer - 32:03
Beth - 29:36 (4 rounds)
Leigh Ann - 33:54
Kelly
- 33:02
Chad - 38:15
Teri - 38:55
Cheryl - 39:29
Maureen - 42:14
Cynthia -
40:33
Trisha - 40:33
Pam - 38:19
Dawn - 41:44
Lizzie - 40:31
Alexandra - 36:09
Laura - 42:03
Karen - 28:49
Howard - 28:10
Joe - 32:16
Phil - 42:12
Alise - 33:53
David - 27:33
Jeremy -
Meet Capt. Pukie!
It might finally be time for some of you to try the next step up in KB/DB weights...
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