Experienced coaching staffOur coaches have years of CrossFit and athletic experience. We focus on form, technique, and proper movement.

 

CrossFit Endurance ProgramDo you want to run faster for longer? Our Endurance program focuses on technique, speed, and intensity.

A gym built for youOur gym has all the equipment and space you need to take your fitness to the next level.

 

Passionate and friendly communityCrossFit is performed in a friendly and social environment.

 

Weightlifting ProgramWho doesn’t want to get stronger and lift heavier weights? Our Weightlifting program focuses on developing technique and efficiency in the deadlift, clean, jerk, and snatch.

Located in the center of Houston, TXWe are proud to serve Downtown, Midtown, Rice Military, The Heights, River Oaks and Montrose.

Plantain-chos and Margaritas!

nachosWonders will never cease. A healthier version of nachos and margaritas? I wouldn’t have believed it either, until I tried it! One of my all-time favorite author-bloggers, Danielle Walker, posted this, and I had to try it.

Plantain Nachos

  • 3 ounces plantain chips ( I found them at Trader Joes for under $2!)
  • 1/4 cup chicken or beef taco meat (I made my own- recipe below)
  • 1/3 cup shredded cheese
  • 2 tablespoons salsa
  • 1/2 avocado, diced
  • 2 tablespoons olives
  • Set oven to broil, with a rack in the middle.
    Spread the plantain chips in a single layer on a baking sheet and top with the meat and cheese (I used parchment paper to prevent any cheese sticking to the baking sheet).
    Broil for about 5 minutes or until the cheese is melted. Top with the salsa, avocado, olives- whatever you want to use!

    To make your own taco meat, you can use the following recipe:

  • 1 pound boneless, skinless chicken breasts
  • 2 teaspoons olive oil
  • 1 tablespoon minced onion
  • 2 pinches taco seasoning- you can buy this in bulk at Central Market. If you dont have that, you can use 1 pinch cumin, 1 pinch chili powder
  • 1/4 cup tomato sauce- not marinara or spaghetti sauce, but plain tomato sauce
  • Place the chicken in a sauce pan and cover with water. Place over medium heat and bring to a boil. Then simmer for 10-12 minutes.
    Transfer chicken to a bowl, cool and shred the chicken.
    Heat your oil in a small pan, stir in onions and cook until the onions are translucent (2-3 minutes).
    Mix in the chicken, spices and tomato sauce, and bring to a boil.
    Reduce the heat to low and simmer for about 3 minutes.

    I tried this with chicken- I suppose you could do the same with beef, except you brown the meat versus simmering it in water. If anyone tries it with beef, let me know how it turns out!

    Now, onto the good stuff…MARGARITAS!!!

  • 2 ounces blanco tequila (100% agave)
  • 1 ounce fresh lime juice
  • 1 ounce honey syrup- this is made from equal parts honey and hot water,stirred to combine
  • salt (optional)
  • lime wedges (optional)
  • Combine the tequila, fresh lime and honey syrup into a shaker and add ice. Shake vigorously. Pour through a strainer into a glass, garnished with salt or lime wedges as desired

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    Accessory Exercises

    The common theme on the Goals board at the gym is most of us want to improve our weightlifting numbers and on pullups/muscle ups. Repetition of these movements helps develop and instill technique but there are many important accessory exercises you can do help with your lifting/gymnastics. These are great cool-down options after WODs (please remember to respect the current class!)

    DeadliftGlute Ham Raises – you need strong hamstrings if you want to get the heavy weights off the ground and the GH Raise will help immensely!
    Back Squat & Front SquatHip Extensions (usually called back extensions) – If your squats turn into good mornings as you fatigue, this shows you have issues with lower back strength. Hop on the GHD and do strict hip extensions while keeping the lower back flexed.
    Press & Jerk – Handstand Holds – Strengthen your shoulders with handstand holds against the wall. Shrug your shoulders to keep them activated and keep a tight midline (don’t slouch and rest your hips/shoulders on the wall)
    Overhead Squats & SnatchSquat Therapy – You need flexible hips and shoulders to master these lifts. Move through slow and controlled squats with thumbs intertwined and arms straight. Don’t touch the wall!
    Pullups – If you need to develop more pulling strength, perform strict pullups or declines. If you need to develop kipping technique, practice your hollow rocks.
    Muscle Ups – Ring rows and Ring Dips – Don’t waste your time swinging on the rings until you can comfortably perform strict rings rows (rings touch your chest) and strict, deep ring dips (upper arm touches the top of the ring)

    Put in the work and you’ll reach your goals!

    EnduranceSprints
    Sprints during Endurance class

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    Risk vs Reward

    Life is full of risks. We decide whether to take those risks by analyzing the potential benefits. Getting behind the wheel of a car, going for a jog, and going skiing all present risks that many people are comfortable taking. There are risks inherent with any movement and physical activity and those risks increase with the intensity of the activity. In CrossFit we want to build consistent mechanics and good movement patterns before we add heavy weights and speed. Practicing barbell lifts with moderate loads like in today’s 12 minute EMOM is a great way to build muscle memory and mechanics.

    If you have a previous injury, remember to weigh the risk/reward of certain movements. If you have a bad knee, then pistols or weighted lunges probably aren’t a great option. Ask your coach for scaling options!

    On CrossFit and Risk – Julie Foucher

    IMG_2972
    Sarah deadlifts during 14.3

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