22250 Highway 59 North Suite 630 Kingwood, Texas 77339
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.

012319 – Girl Power

NEW PM HOURS START 2/4
4:30pm – 5:30pm – 6:30pm
012319 – Girl Power

Warm-up
(0:00-12:00)
GROUP WARMUP
:60 Easy Bike
Slow Air Squats
:45 Moderate Bike
Push-up to Down Dog
:30 Faster Bike
Band Pull-Apart + Band Pass Through

MODIFIED BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

(12:00-15:00)
MOBILITY
1:30 Banded Lat Stretch
1:30 Banded Chest Stretch

(0:00-12:00)
GROUP WARMUP
:60 Easy Bike
Slow Air Squats
:45 Moderate Bike
Push-up to Down Dog
:30 Faster Bike
Band Pull-Apart + Band Pass Through

MODIFIED BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

(12:00-15:00)
MOBILITY
1:30 Banded Lat Stretch
1:30 Banded Chest Stretch

Teaching
(15:00 – 35:00)
TEACHING

BIKE
30 Seconds Moderate Bike

AIR SQUATS
Establish Standing Tripod Connection
5 Pausing Tempo Air Squats (Feeling Points of Contact)

PULL-UPS
Establish Tight Hanging Position
:15 Hollow Hold
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups

PUSH-UPS
Establish Bottom Position (Hand Position, Chest Contact, Waistband Off Ground)
5 Push-ups

Movement Substitutions
Push-ups to Box / Bench / Bar in Rack

POWER SNATCHES
Establish: Relax vs Slack Out
3 Snatch Grip Deadlifts
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches
Build to Lighter Weight…
3 Single Power Snatches
Build to Workout Weight…
3 Power Snatches

REHEARSAL (35:00 – 40:00)
1 Round
5 Calorie Assault Bike
2 Pull-ups
4 Push-ups
6 Air Squats
5 Power Snatches

Metcon
Metcon (AMRAP – Rounds and Reps)
(40:00-60:00)
AMRAP 18:
21/15 Calorie Assault Bike
3 Rounds of “Cindy”
(5 Pull-ups, 10 Push-ups, 15 Air Squats)
10 Power Snatches (115/80)

...Read more

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