21909 Eastex Fwy, Texas 77339


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.

062619 РEl Ni̱o

062619 РEl Ni̱o

Partner/team relay
6 PVC Pass Throughs
50′ Shuttle Run
8 Air Squats
50′ Shuttle Run
50′ Shuttle Run
6 Burpees
50′ Shuttle Run

*First in line will complete 6/8/12/6 movement and shuttle run before next in line

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip RDLs

Couch Stretch
Barbell Ankle Stretch

Overhead Squat (Pausing x 4 Positions)
Metcon (Time)
Partner Relay
150′ Shuttle Run
5 OHS (75/55)
150′ Shuttle Run
4 OHS (95/75)
150′ Shuttle Run
3 OHS (115/95)
150′ Shuttle Run
2 OHS (135/115)
150′ Shuttle Run
1 OHS (155/135)

*2-4 Teams at one time with a 10:00 Cap

*Both partners must complete each round

*150′ Shuttle run will be down 50′ and back, then down 25′ and back

Metcon (Weight)
On the 2:00 x 5 Sets:
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)

On each rep, pause for a full 2s in the catch position (bottom of squat) before standing. On the third and final rep of the complex, the low-hang is below the knee, but *not* touching the floor. We are aiming to hold onto the bar throughout for an unbroken complex.

Set #1 – 60% of 1RM Squat Snatch
Set #2 – 65%
Sets #3+4+5 – 70%

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