Saturday 9.9.17
4 RFT 10 DB Deadlifts 10 DB Snatches 10 KBS Max Reps WBS Rest 2:00 Rx – (50\35)\20\14 L1 – (40\20)\14\10 L2 – Coaches Choice
Weekend HOURS – 09-09-17 AND 09-10-17
REMINDER THAT WE WILL HAVE LIMITED CLASS AND GYM HOURS THIS WEEKEND AS WE ARE HOSTING A SEMINAR SERIES WITH CHAD VAUGHN AND VAUGHN WEIGHTLIFTING. There will be a 9:00 a.m. Community Workout ONLY on Saturday 09-09-17 All other classes are cancelled this weekend only.
Friday 9.8.17
5 Rounds: 10 Chest to Bar Pull-Ups 10 Power Cleans 10 Front Squats 10 Push Jerks Rx – (135/95) L1 – (115/75) L2 – Coaches Choice
Thursday 9.7.17
Teams of 2: “DVB” Run 1 Mile together w\ Medicine Ball Into 8 Rounds: 10 Wallballs , 2 Rope Climbs Directly into… Run 800m together w\ Medicine Ball Into 4 Rounds: 10 Wallballs, 2 Rope Climbs Directly into… Run 400m together w\ Medicine Ball Into 2 Rounds: 10 Wallballs, 2 Rope Climbs Rx – (20/14)\Rope
Wednesday 9.6.17
AMRAP 20 50m Farmers Carry 20 Sandbag Front Squats 100m Sled Sprint 10 Cal Assault Bike Teams of 3 or 4
Tuesday 9.5.17
Running Clock… at the 0:00 5 RFT: 10 Power Snatch, 10 Bar Burpee at the 10:00 3 RFT 15 Power Snatch, 15 Bar facing Burpees at the 20:00 1 RFT 30 Power Snatch, 30 Bar Burpees Rx – (95/65)(115/80)(135/95) L1 – (75/45)(95/65)(115/80) L2 – Coaches Choice
LABOR DAY HERO WOD – CFCH Relief Fundraiser – Monday 9.4.17
We are asking all participants in our Labor Day Hero festivites to donate the CrossFit Central Houston relief fund to support the rebuilding efforts for their members homes and their box. https://www.gofundme.com/cfch-harveyrelief “Don” 66 deadlifts (110 pounds) 66 box jumps (24 inch box) 66 kettlebell swings (1.5 pood) 66 knees to elbows 66 sit-ups 66
Sunday 9.3.17
Perform the following work on a running clock: 0:00 – 50 Air Squats 2:00 – Run 200m 4:00 – 25 DB Clean and Press 7:00 – 50 Toes-to-Bar 12:00 – Run 1 Mile Rx – (50/35)\1 Mile L1 – (40/20)\800m L2 – Coaches Choice
STONECUTTER HOURS – 9.2.17
REMINDER We will have only one workout at 9 a.m. today. The gym will be open from 9:00 a.m. to 10:30 a.m. and will be closed the rest of the day. Our community is out supporting Harvey relief today and our weightlifting team will be in Belton Texas competing at the Vaughn Weightlifting Open. Keep
Saturday 9.2.17
“Eva” 5 Rounds: 800 Meter Run 30 Kettlebell Swings 30 Pull-Ups Rx – KBS(70/53)\Pullups L1 – KBS(53\35)\Ring Rows L2 – Coaches Choice Can be performed in teams of two. One person works at a time