Pulling Retest

by Andrew B

versus-9-106Sarah M at the preferred hang position for today’s workout (photo by James G)

We’ve finally finished our 9 week pullup strength development program that has been our cool downs in every class. Let’s see how you’ve progressed.

Next up: strength ladders for dips!

This Friday we will be running a mock weightlifting meet for those wondering what how these competitions go. Sign up to play here! Times dependent on the number of athletes signed up, but it will go from the lightest to the heaviest bar. We’ll be running two platforms with legitimate judges.

CrossFit WOD for Tuesday 12/20

100 pullups for time OR 30 muscle-ups for time, then

50 hang cleans for time (30/20kg Fitness, 43/29kg Rx, 61/43kg Performance). Every time the bar drops, run 200m.

Post times to whiteboard.

HellaFit WOD



+ Nike MetCon3 iD now available – Nike iD

Inferno A-Go-Go

by Andrew B

This weekend a huge crew from FCF also went out to support BenDeLaCreme at Oddfellows West Hall:

BenDeLaCreme Inferno A-Go-Go 27SEP2016Raphael, Matt, Gus, Tina, Grayson, Sheena, Jessie, Russ, Ali, Susan, Andrea, Miles, Victor, AB, Courtney, Chip, Ryan, Michael, Megan, and Margot. PC: Nick

If you haven’t been to one of her shows you’re missing out on some hilarious fun with a seriously thought-provoking journey inspired by Dante’s Inferno. There’s a couple more shows this weekend if you’re interested!

CrossFit WOD for Tuesday 27SEP2016

establish a 1RM back squat in 20 minutes, then

100 pullups for time or 30 muscle-ups for time

Remember that these should be completed with maximum intensity (AFAP). Post squat and time to whiteboard!

HellaFit WOD


for time:
500m row
400m run
300m row
200m run
100m row
90 KBS
80 situps
70 KBS
60 situps
50 KBS
40 burpees
30 thrusters
20 burpees
10 thrusters
5 ramp sprints

Endurance Club WOD – Meet at the SU Track at 6:30pm

8 rounds
300m run fast (around mile PR pace)
150m jog
30 seconds rest

Workout Pacing: 300m should be as fast as possible but as consistent as possible. Start relatively conservative, but continue to push effort and speed to maintain time. Target should be around your mile PR pace.

Workout Focus: Keep the 300m runs consistent.

SU Track Details: Start at 300m mark on track. Run fast from 300m to finish line. Jog from finish to 300m mark, then rest for 30 seconds and go again.


+ Despite Injury Concerns, CrossFit Remains Popular Across Greater Houston – Houston Public Media
+ CrossFit Founder on Why Focusing on Getting Rich is ‘Stupid’ – INC