Performanced Based Fitness

3 April 2020 Warm-up: Eastside Lap (0.89 miles to 1.10 miles), 10 Burpees, Bear Crawl 25m, 20 Jumping Air Squats Strength: Barbell Complex:  Squat Clean,... Read More

2 April 2020 Warm-up: 500m Row, 3 sets: 10x Push up with rotation, 20m Bear crawl, 15x Hollow rocks. 500m Row. Strength: Strict Press : 7-7-5-3... Read More

1 April 2020 Warm-up:  3 Sets: 200m Run, 15x KB RDL, 10x Weighted Hip bridge. Strength: Deadlift: 7-5-5-3: Increase load with each reduction of rep count.... Read More

31 March 2020 Warm-up: 3 Sets: 15 Calorie Air bike (or 50 Double Unders or 50 Jumping Jacks), 10x Push-ups, 12x Alt DB Hang Power... Read More

Warm-up: 3 Sets: Block run, 15x Russian KB Swing, 12x Goblet Squat. Strength: Front Squat: 7-7-5-3 (increase load with each reduction in rep count) then... Read More

Thank you to CrossFit Willowbend for the Inspiration!!!! Warm-up: 3 Rounds:  350m Run, 8 Good Mornings, 0:30 Samson Stretch/Side Strength: Accumulate 3:00 each in the... Read More

Inspired by our friends at Pearland CrossFit, HERO WOD  – Loredo U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd... Read More

Warm-up:  Run for 10 Minutes, or for a mile-ish then, 3 Rounds: 20 Air Squats, 15 Push-ups, 10 Burpees WOD: “Leg Day!!!!” 5 Rounds: 50... Read More

Meet at the Volleyball Courts on Picnic Lane! Park in the parking lot or on the street. We will walk across the street and run... Read More

Warm-up: (This Warm-up is Legit!) 5 Rounds: 10 Push up Position Shoulder Taps, 10 Air Squats, 10 V-ups, 10 Lunges WOD:  (Find a line/object to... Read More