One more day until the Grand Opening.  There has been alot of hard work that has been put into the facility.  I hope everyone will be able to make it out at 9a.m. to take part in the free workout.  Can’t wait to see everyone there.  

“Michael“

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

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On Sat. May 17 th, CrossFit The Woodlands will be holding its first FREE WORKOUT at its new facility located at 25700 I-45 N. Suite 124 Spring, TX 77386. Participants should arrive around 9a.m.  We will be giving away tons of stuff.  $$$Thousands$$$ of dollars of training will be raffled away for ***FREE***.  Monthly training packages, apparel, and prizes will be among some of the items that will be going to be given away.  Not to mention all the CrossFit literature and meal plans all for ***FREE*** There will be contests and games that will test your fitness.  We will be creating a fun environment though fitness as well as building the CrossFit community.  Don’t forget everyone will get to go though a CrossFit workout and experience why everyone is saying “CrossFit is the best workout program ever.” So come out and bring as many friends as you would like.  You might win free prizes or free training and meet tons of people just like yourself.  Hope to see you there.  If you are planning on attending the FREE WORKOUT on SATURDAY, May 17th, Please write a post in the comments section.  WWW.CROSSFITTHEWOODLANDS.COM

Deadlift

5×5x5×3x3×3x1×1x1

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Conditioning:

4 rounds

Run 400m

Row 400m 

“Jason”

For time

100 squats

5 muscle ups

75 squats

10 muscle ups

50 squats

15 muscle ups

25 squats

20 muscle ups

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Run 5k

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30 Muscle ups for time

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Conditioning:

8 rounds of

run x 200m

Congratulations to Sean for hitting his first Muscle Up.  Many more to come man!   Our new facility is coming along very nicely.  I can’t wait to show everyone the pictures.  I truly believe we have the best training facility in town.  Hope to see everyone at our FREE WORKOUT on May 17th, Sat. @ 9a.m. 

“Fran”

21-15-9 reps of:

Thrusters

Pull ups

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Conditioning:

100 Burpees

3 rounds for time:

Run x 400m

Push ups x 50

Run x 400m

Pull ups x 50

“Elizabeth”21-15-9 reps of:
Clean 135 pounds
Ring dips

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Conditioning:

Bike 5 miles off road

We got a ton of work done at our new location this weekend.  Everything looks like it is going to be on schedule.   Once our facility is finished,  we will be setting the standard for training.  I encourage everyone to come out on Sat. May 17th @ 9am and experience why CrossFit is one of the best training programs there is.  We will also be introducing Cap Elite The Woodlands which is a highly respected training program that produces extreme results for youth athletes.  We will be running the Cap Elite summer camp which begins June 2.  Hurry and reserve your spot now.  Call 281 229 0663 or 281 419 8279 for more info. 

“J.T.”

21-15-9 reps for time of:

Handstand push ups

Ring dips

Push ups

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Conditioning:

3 rounds of

Bike 2 miles

Run 1 mile

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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CrossFit The Woodlands and CAP Elite will be working together to bring the community the absolute best training there is.  Both programs will be offered out of our new facility located at

25700 I-45 N. Suite # 124  Spring, TX 77386

CAP Elite will be offering a summer program starting June 2nd.  This program is extremely beneficial for the athlete who wants to increse their power, speed, strength, and conditioning.  Contact Scott for more details @ 281 229 0663 or visit www.capelite.com

“Lynne”

5 Rounds for max reps of:

B.W. bench press

Pull ups

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Conditioning:

4 rounds of

Run x 800m

Row x 400m

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Deadlift

5, 5, 5, 3, 3, 3, 1, 1, 1, 1

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Conditioning

row 5000m

400m run

95lbs Thruster x 21reps

800m run

95lbs Thruster x 21reps

400m run

50 pull ups

On Sat. May 17 th, CrossFit The Woodlands will be holding its first FREE WORKOUT.  Participants should arrive around 9a.m.  We will be giving away tons of stuff.  $$$Thousands$$$ of dollars of training will be raffled away for ***FREE***.  Monthly training packages, apparel, and prizes will be among some of the items that will be going to be given away.  Not to mention all the CrossFit literature and meal plans all for ***FREE*** There will be contests and games that will test your fitness.  We will be creating a fun environment though fitness as well as building the CrossFit community.  Don’t forget everyone will get to go though a CrossFit workout and experience why everyone is saying “CrossFit is the best workout program ever.” So come out and bring as many friends as you would like.  You might win free prizes or free training and meet tons of people just like yourself.  Hope to see you there.  If you are planning on attending the FREE WORKOUT on SATURDAY, May 17th, Please write a post in the comments section.  WWW.CROSSFITTHEWOODLANDS.COM 

Run 5k

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