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!
"Grace"
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
Wednesday, October 27, 2010
Tuesday, October 26, 2010
Late arrival
Marcos competed at a comp at CrossFit FX this weekend where he came in 4th. Great job! |
15 AMRAP:
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
Thursday, October 21, 2010
Wednesday, October 20, 2010
Push it Real Good
Paint and whiteboards, you know its close to done when whiteboards go up! |
"Jackie"
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
Friday, October 15, 2010
Covered
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
Wednesday, October 13, 2010
Tuesday, October 12, 2010
Champs
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
2-2-2-2
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
5-5-5-5-3-3-3
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
Patience
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
Hero
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! |
"Josh"
21 OHS, 42 pull-ups
15 OHS, 30 pull-ups
9 OHS, 18 pull-ups
Wednesday, October 6, 2010
Chaos
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? |
"Claudia"
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! |
Press
1-1-1-1-1
(60 sec rest between each set)
Push-Press
3-3-3-3-3
(75 sec rest)
Push-Jerk
5-5-5-5-5
(90 sec rest)
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