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info@uturncrossfit.com

welcome

You clicked on this page because you are interested in CrossFit. That does not mean that you are interested in it for the same reasons as everyone else. That is part of the beauty of CrossFit – it really is for everyone.

What is CrossFit? CrossFit is an effective way to get fit. Anyone can do it. It is a fitness program that combines a wide variety of functional movements into a timed or scored workout. We do pull-ups, squats, push-ups, weightlifting, gymnastics, running, rowing, and a host of other movements. Always varied, always changing, always producing results. Kids, cops, firefighters, soccer moms, Navy SEALS, and grandmas all do CrossFit. In fact, hundreds of thousands worldwide have followed our workouts and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

Don’t be intimidated, don’t be afraid to start – we are all in this together.

071519 – Tailspin

071519 – Tailspin

Warm-up
GROUP WARMUP
30 Seconds
Single Unders
Push-up to Down Dog
Slow Air Squats
Single Unders
Shoulder Taps
Arms Overhead Air Squats
Single Unders
Active Dive-bombers
Jumping Air Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press and Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Ankle Stretch
Barbell Front Squat Hold

Metcon
Metcon (Weight)
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Barbell – 60% of 1-Rep Back Squat

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
15 Thrusters (95/65)
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders
Metcon
Metcon (No Measure)
*OPTIONAL BUT HIGHLY RECOMMENDED*

4 Unbroken Sets:
3 Dumbbell Power Cleans
3 Dumbbell Push Presses
2 Dumbbell Power Cleans
2 Dumbbell Push Presses
1 Dumbbell Power Clean
1 Dumbbell Push Press
*After each set, complete 15 GHD Sit-Ups.

Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground. Rest as needed between sets, aiming to keep it to 2:00 or less.

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