This week’s schedule: Friday – Summer Series Week 3 – 6:00PM Saturday – CrossFit @ 9:00, Yoga @ 9:45, Open Gym @ 10:30, Swimming @ 12PM Sunday – Endurance @ 8AM, Mobility Class @ 10AM WOD “Karen” For time: 150 Wall Balls (20# to 10’/14# to 9′) Compare to 12/14/2015 Cash Out/Skill EMOM 12, Alternating […]

We’re kicking off the week with a few benchmarks! Put all those squat clean and split jerk EMOMs to the test and lets find a new 1RM Clean and Jerk! If you liked the pace and feel of the EMOMs, I suggest building up at a similar pace and then increase the rest intervals as […]

Strength/Skill EMOM 7 2 Touch and Go Power Snatch WOD 15-12-9-6-3 Power Snatch, 95/65 Bar Facing Burpees Run 200m Note: No run after the last round (only four runs) Recovery/Mobility 2 minute lizard, each side 3 minute puppy dog

Please Note: There will be no Thursday July 7th Noon class due to construction at the box. Gymnastics EMOM 8 4-8 Unbroken Kipping HSPU Advanced: add a deficit to stay in this rep range WOD 5 RFT 21 Wall Balls 15/10 Calorie Row 9 Toes to Bar

Justin M performs a rope climb during Summer Series Week 2. Please Note: There will be no Thursday July 7th Noon class due to construction at the box. Strength Front Squat 3-3-3-3-3 70% or more of heaviest weight from 6/28/2016 WOD 3 rounds Every 2 minutes, 90 seconds of work, 30 seconds rest A) Bike […]

The CrossFit Galveston team bench presses during Summer Series Week 1. Strength Bench Press 10-10-10-10-10 WOD 4 RFT 12 Slam Balls 50/30 12 Steps Overhead Walking Lunge 50/30 48 Double Unders Recovery/Mobility 1 minute twisted cross, each side 2 minute couch stretch, each side

WOD With a partner, one person works at a time 5 RFT 30/21 Cal Bike/Row* 30 Box Step Overs, 24″/20″ & 50/30 sandbag 30 Wall Balls, 20# to 10’/14# to 9′ Alternate rounds so that each team does 2 rounds of biking, 2 rounds of rowing, and 1 round of 400m run together.

Alison performs abmat situps during Summer Series Week 2. Join the Vintage community this Friday evening at Kirby Ice House to with Marty and Danny farewell from Houston with a Vintage send off! WOD 3 RFT 800m run 40 Abmat Situps 20 Handstand Pushups 27 minute cap Cool Down/Recovery 2-minute standing straddle 2-minute seated forward […]

Marty performs a shoulder to overhead lift during Summer Series Week 1. Photo by Trevor Gerland Photography. Strength EMOM 10 1 Squat Clean + 1 Split Jerk 70-80% + 5-10# from 6/24/2016 WOD 10-9-8-7-6-5-4-3-2-1 Shoulder to Overhead, 115/75 (Adv 135/85) Chest to Bar Pullups Box Jumps, 24/20

Lauren from District H CrossFit performs a squat snatch during Summer Series Week 2. The Week 3 Finale is coming at you on July 15th! Strength/Skill 15 minutes to build to a heavy 1-rep hip squat snatch WOD AMRAP 7 1 Ring Muscle Up 1 Squat Snatch, 135/95 2/2, 3/3, etc Climb the ladder

Bayou City CF Team (Bye Felicia) during the 5k row event at the Summer Series. Treat the row like a sprint today! Wait. Seriously? Via @laughinglifter A video posted by CrossFit (@crossfit) on Jun 26, 2016 at 10:06pm PDT Strength Every 30 seconds until failure 1 Front Squat. Start around 60-70% 1RM and add 10#/5# […]

Carolina performs a power clean during Summer Series Week 1. Photo by Trevor Gerland Photography. Check out the Vintage CrossFit Community group and vote for which Hero WOD we’ll perform next Monday, July 4th! WOD 21-15-9 Power Cleans, 135/95 Ring Dips 400m Run (Courtesy of Competitor’s Training) Gymnastics Skill Accumulate 1-minute Hold (Paralette L-Sit, Hanging […]

Pictured: A CrossFit Willowbend athlete performs a muscle up during Summer Series Week 2 Saturday Schedule 9:00AM – 9:45AM: CrossFit 9:45AM – 10:30AM: Yoga 10:30AM – 12:00PM: Open Gym WOD 4 Rounds Run 400m 4 Muscle Ups (4-8 strict ring dips) 40 Double Unders 20 minute cap Compare to 9/26/2014

The ladies doing work on the air bikes during Summer Series Week 1. Photo by Trevor Gerland Photography. Strength EMOM 10 1 Squat Clean and Split Jerk, 70-80% + 5-10# from 6/16/2016 WOD 2 rounds for time of: Bike 25/18 Cal 40 Squats 30 Push Ups 20 Kettlebell Snatch (10L/10R) 53/35

Today is a low intensity, high skill day. Alternate between A, B, and C each round to total 7 rounds of each. Scale appropriately so you have around 20 seconds at the end of each round to recover. WOD EMOM 21 A) 30′ Handstand Walk – must be able to perform in 10′ unbroken segments […]