21909 Eastex Fwy, Humble, 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.

Pipe Down

Pipe Down

30 Seconds Each:
Active Samson
Push-up to Down Dog
Banded Pass Throughs

Straight Leg Sit-ups
Shoulder Taps
Banded Pull Aparts

Hollow Hold
Arch Hold
Banded Pass Throughs (More Narrow)

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Metcon (Time)
Power Cleans (115/85)
Hand Release Push-ups


Push Press (115/85)
Toes to Bar

Stimulus: 12-20min
Metcon (Time)
Optional CompTrain WOD:
On the 5:00 x 5 Rounds:
15/11 Calorie Assault Bike
15 GHD Sit-ups
21/15 Calorie Row
Your score is your slowest time

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