3 Rounds:

Squat jump x 10

Power skip x 10 ea leg

Static lunge jump x 10 ea leg

Broad jump x 10

3 Rounds:

KBSDLHP x 15

Sprint x 100yd.

KB swing x 15

Sprint x 100yd.

KB goblet squat x 15

Sprint x 100 yd.

Reminder: CFTW will be closed for Labor Day weekend, Friday- Monday.  Have a fun, safe, and HEALTHY weekend! 

Low bar prowler x 3

Rungs and Ladders:

1-8-1

KB press and Chin ups

Burpee and KB Squat cleans

Conditioning circuit x 2:

Box work x 30

BB push away x 30

MC cross over x 30

Thank you to all who contributed and gave a case of water, we had a good time Sunday and handed out a lot of info with water!  We’ll let you know the next time we go out to work the streets!  To those of you who joined us out in the heat, we appreciate your sweat and hard work, thank you.

Dynamic warm up

Sprint x 8 (50 yd.)

Hill Suicide x 3

Backward hill sprint x 3

Partner carry x 3

We’re going to reschedule our China Town dinner for another weekend, Scott’s still not feeling well.  Everyone have a great weekend and we’ll see you Monday ready to train hard!

If you’re meeting us for dinner in China town Saturday night at 6pm at Tan Tan restaurant, the address is 6816 Ranchester Drive, Houston TX, 77036.  Tan Tan Tele: 713-771-2668.  Its right off Bellaire.  If you have any questions feel free to call or text me: 832-257-3249.  We look forward to seeing you!

-Emilie

Behind neck pull up 4 x 8

Running jump rope 8 x 50 yd.

3 – 4 Rounds:

Renegade row x 20

MC cross over x 50

Ball slam ‘continuous’ x 20

Ring dip/ dip x 10

Speed skater x 20

Eagle Walk 4 x 50 yd.

16’s in 1 min x 3

3 Rounds:

KB swing x 20

Run x 200m

KB snatch x 100

Bench press 5 x 5

A1.  Inc. DB bench 3 x 10

A2.  Upright row 3 x 15

B1.  BB Dynamic rotational press 3 x 8 ea. arm

B2.  Row 3 x 300m

Curls 3 x 20

Congratulations to Kyle, he is now CrossFit level 1 certified!  He represented proudly in San Antonio over the weekend!

1st Day of school!  Good luck and have fun kids!  Parents, now that you have a little more free time on your hands, it’s the PERFECT time to come in and get in shape!  Spend some time on your self  and make the first step towards a healthy you…sleep better, look better, have more energy to spend quality time with your family!  Check out our class schedule and see when works for you.  No excuses, act now.

Dead lift 6 x 2

A1.  BB thruster 3 x 10

A2.  C2B pull up 3 x 20

AMRAP in 10 min:

Pike jump x 3

Lunge x 6 ea. leg

Burpee x 9

It all starts with box jumps and then you end up on the pole.  Jovi, we are sending you to India to represnt CFTW.  You Go Girl!!!

Don’t forget: Tomorrow, Sat. Aug. 21, 9am @ North Shore Park- FLAG FOOTBALL GAME!  Bring the whole family!  Jen and Egan’s going away party will be directly after the game, in the park, so bring a favorite food dish with you and join us in wishing them the best!

KB alternating walk and press 5 x 20

5 Rounds:

1.  Pike and roll x 10

2.  Single leg lateral hop x 10 ea leg

3.  Atomic sit up/ Burpee x 10

4.  Bear crawl/ Crab walk

5.  Box jump