Saturday, October 30, 2010

Raise Up!

Amazing Grace Fundraiser is this morning supporting Mammograms in Action. Come out and participate or cheer or donate or just watch, there are many ways to be involved!

30 Clean and Jerks for Time.

Friday, October 29, 2010

Turbo Time

zach hitting a huge PR, 300# Squat Clean!

5 Rounds of:
200m run
20 wall-balls
2 minutes rest

-time each individual round.

Thursday, October 28, 2010

Tootsie Roll

Burpees...Chest to Deck...just like Scott

Squat clean
work to a 1RM, full squat
-20 minute limit

10 min rest

50 burpees AQAP

Wednesday, October 27, 2010

"It's so hot..."

the look of a well executed wod...

5-5-5-5-5, 60 sec rest

Rest 5 min

5 min AMRAP:
10 kbs
10 kte

Tuesday, October 26, 2010

Late arrival

Marcos competed at a comp at CrossFit FX this weekend where he came in 4th. Great job!

4 deadlifts
6 hang power cleans
8 thrusters

Monday, October 25, 2010

Helping Hand

Have you signed-up to help with, compete at, or donate to the Amazing Grace Fundraiser this saturday? If not do so right now!!

Front Squat
5-5-5-5, 30 sec rest

rest 5-10 min

AMRAP 60 sec Box jump x 3, 2 min rest

Friday, October 22, 2010

smoking gun

gary owning some squat cleans

Power Clean


Thursday, October 21, 2010


carpet upstairs is done!

800m run
50 air squats
400m run
50 lunges
200m run
50 box jumps

Wednesday, October 20, 2010

Push it Real Good

Paint and whiteboards, you know its close to done when whiteboards go up!

1000m Row
50 Thrusters
30 pull-ups

Tuesday, October 19, 2010

Kung Fu

Amie tackling those (wo)man-makers!

4 rounds of:
21 ring dips
7 hang power cleans
2 min rest between each round

Monday, October 18, 2010

dime a dozen

1 Mile Run TT

5 min rest

25 burpees AQAP

Friday, October 15, 2010


Check out the new cover on the pull-up station.

Pull-ups- Strict
5 sets of 10-15, rest 2-3 minutes between each

Ring work
Work ring-dip progression
5 sets of 5-10 reps, rest 1-2 minutes between each

Thursday, October 14, 2010

I Drove

Just Doing Work

Deadlift-10 min to work up to a 3RM.

3 rounds for time:
400m run
21 push-jerk

Wednesday, October 13, 2010


tongue out = significant struggle

15 min AMRAP:
10 db squat clean
20 double unders
10 push-ups

Tuesday, October 12, 2010


Thats right the ladies and friends of CSCF brought home yet another trophy for the box, this time in powder puff! Awesome job ladies, thank you!!

Front Squat

4 rounds for time:
200m Run
18 box jumps

Monday, October 11, 2010

hide yo kids

Oktoberfest went amazing on Saturday in Houston. The weather was great and the event was a huge success for everyone. And thank you to all those who came out and supported us! It was so great to have a big part of our community out there having fun, going crazy and putting together some really great workouts. Also congrats to everyone who competed, we are very proud of you all!! Make sure you give these people a pat on the back when you see them next for an incredible effort and job well done. CSCF is becoming a force to be reckoned with and its all because of you!!

Hang Power Clean

Congrats to our CrossFit ladies who took 1st place in the Powder Puff tournament in Bryan on Sunday! Way to represent!!!

Friday, October 8, 2010


We have nearly 20 competitors entered in this weekend's competition at CrossFit Champions in Houston. Many people will be competing for the first time and would love to have your support. Its roughly an hour to an hour and a half away so you can make a day trip of it Saturday. Come on and help us rock it!

3k Row For time

Thursday, October 7, 2010


The box is transforming into our new home. Only a few more days until everything is complete. Test out the new pull-up bars today!

21 OHS, 42 pull-ups
15 OHS, 30 pull-ups
9 OHS, 18 pull-ups

Wednesday, October 6, 2010


just trying out some new equipment... Get ready for rope climbs!

20 min AMRAP:
30 lunges
15 deadlifts
100m shuttle

Tuesday, October 5, 2010

Just Another Girl

Caroline Sporting the appropriate attire for athletes and spectators coming to Oktoberfest this weekend. Which one are you?

5 rounds for time:
20 KB swings
400m Run

Monday, October 4, 2010

early bird

Congrats to our MudQuest finishers from Saturday!

Handstand: 5 x 30sec hold x 2 min rest

Double Unders: 5 x 1 min max unbroken sets of 10, 1 min rest

HSPU: 5 x 5 head to ground negatives 2 min rest

Saturday, October 2, 2010

It all Depends

Amy in the post FGB breakfast revisiting recovery position

Team Task WOD:
3 rounds as a team of four:
400m run
15 Box jumps
15 DB Thrusters
20 push-ups
20 sit-ups
20 lunges

Friday, October 1, 2010

Over your Head

Rick Alford ran 17 miles, then did fight gone bad, then ran home. What a machine, thanks for the inspiration Rick!

(60 sec rest between each set)

(75 sec rest)

(90 sec rest)