CrossFit Houston

CrossFit Houston's BootCamp @ Lukes

CrossFit BootCamp Training is approximately a 45 minute class (warmup/wod-workout of the day/cooldown) designed to increase your fitness!  Our training methodology revolves around and is powered by CrossFit.  This is a new and fun way to burn fat, increase lean muscle mass, strength without bulk, increase power, and it is great for cardio.  This program is open to men and women of all fitness levels; from beginner to the elite athlete.

Are you curious?

Location:  Lukes Locker (River Oaks Shopping Ctr.)
1953 West Gray
Houston, TX 77019
(713)529-0786

REGISTER NOW!!
FREE Workout - Tue, Dec 29th @ 7pm (Post a comment)
Sign up now for January!!!!
When:  M/W - Jan 4th - Jan 27th; 7:00pm-7:45 (COED)  $115.00 (8 sessions, 2 x a week)
cash or check payable to CrossFit Houston

Download KB Class Registration & Waiver

and mail along with payment to CrossFit Houston
7439 Elm St 
Houston Tx  77023
or pay at Lukes Locker's front counter

Mon, 12/14/09-KB Class @ Lukes Locker

WOD

Results:

Wed, 12/09/09-KB Class @ Lukes Locker

WOD

Results:

Mon, 12/07/09-KB Class @ Lukes Locker

WOD

Results:

Wed, 12/02/09-KB Class @ Lukes Locker

We'd like to welcome Adrienne, Osvaldo and Melissa to our class! It's going to be an exciting month ;)

WOD
"Tabata" (x 8 Rounds of each exercise - 20sec of work/10sec break)
Jump Squats
Sit Ups
Burpees
Push Ups
American Swings
**Complete the above, not counting reps but concentrating on form**

Wed, 11/25/09-BootCamp @ Lukes Locker

WOD
Part I.  AMRAP in 10 min
40ft. KB Lunges
Sprawls.
Part II.  AMRAP in 10 min
40ft. Crab Walk
Weighted Sit Ups
**While partner one goes out for the lunge walk,the other completes as many sprawls as possible until p#1 returns. As soon as p#1 returns they switch places and repeat until ten min are up. Keep track of sprawls and weighted sit ups between partners for total score**

Results:

Mon, 11/23/09-KB Class @ Lukes Locker

WOD
x 3 Rounds
Run
50 Jump Rope
25 American Swings
20 SDHP
15 Ins & Outs
10 Mountain Climbers
5 Burpees

Results:

Wed, 11/18/09-KB Class @ Lukes Locker

WOD
5 x 3min Rounds (1min rest between rounds)
Start each round with 5 burpees
then complete as many reps as possible of the following in the remainder of the time (3min)
Round 1) Left arm KB Thruster
Round 2) Right arm KB Thruster
Round 3) Step-Ups
Round 4) American Swing
Round 5) AbMat Sit-Ups
**Total Score=#of reps for 5 rounds**

Results:

Mon, 11/16/09-KB Class @ Lukes Locker

WOD
x 5 Rounds
40 KB Lunges
20 KB Thrusters

Results:

Wed, 11/11/09-KB Class @ Lukes Locker

WOD & Results: