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Try Us Out!

Contact us to schedule your complimentary one-on-one introduction session to learn more about CrossFit.

john@p3crossfit.com
281-995-3176
5112 Ashbrook Dr.
Suite B
Houston, Texas 77081

This Weekend

July 31st, 2010:
Saturday we will be closed! No classes will be held.

Upcoming Events!

Aug. 14th, 2010:
CrossFit Katy
Bring The Heat Summer Challenge. If you are interested in helping judge/volunteer this event please let me know.

Sept. 18th, 2010:
Metro Dash
Go to the site, Register and join team P3 CrossFit. Trample the weak, hurdle the dead! This event is open to everybody, no one gets left behind.

Sept. 25th, 2010:
Fight Gone Bad 5
This one is always a good time.

Oct. 9th, 2010:
CrossFit Champions Oktoberfest Obliteration 2
More info as it comes...

Nov. 6th, 2010:
Atomic CrossFit Competition, more info as it comes...

Fight Gone Bad 5

CrossFit Journal

Operation Phoenix

‘Karen’ and Hopper Deck 5 of Clubs

October 27th, 2009

6am, I know you’re upset you missed this one because I was running late. I’m sorry and I promise to make it up to you.

A new wall ball technique we all must master before they show up again

WOD
150 Wall Balls
150 Kettle Bells
For Time (break up however you want)
NAME / TIME / WALL BALL & KB WEIGHT

Shelly	15:56	6/10 mod	Melanie	17:45	14/35
Nancy	15:30	8/20 mod	Elisha	15:43	14/35
Chris	16:22	mod	Howard M.	20:51	16/mod
Jill F.	21:56	10/26	Chad	17:10	20/55 mod
Carrie	21:06	14/26	Brandon	28:20	20/55
Amber	18:27	14/26	Charlie	28:05	20/55
Alissa	13:33	14/35 mod	Tony L.	24:46	20/55
Laura S.	24:56	14/35	Jeff A.	23:23	20/55
Susie	22:59	14/35	David T.	21:48	20/55
Will	22:39	14/35	Greg K.	20:55	20/55
Jacqueline	22:31	14/35	Mark	20:45	20/55
Sara	22:15	14/35	Steven	17:46	20/55
Cammy	20:50	14/35	Jeremy	17:37	20/55
Julie	20:34	14/35	Yogi	16:07	20/55
Veronica	17:57	14/35

Filed under: Daily WOD | No Comments »

Rainy day OH lunges

October 26th, 2009

This video is NOT work/family safe, but extremely funny.

STRENGTH WOD
Push Press 5×5

WOD
30 OH Lunges (35#/45#)
5 Burpees
30 Situps
5 Rounds

Les	21:40	35 mod	Steph T.	18:08	25	John H.	20:11	45
Julie	15:01	35 mod	Fran	17:17	25	Chris	19:55	45
David T.	16:16	50 mod	Veronica	16:28	30	Howard M.	18:51	45
Greg S.	15:13	55 mod	Travis	19:08	35	Harry	18:48	45
Susan	16:52	5	Whitney	18:35	35	Tony L.	18:40	45
Anne	21:30	10	Cynthia	18:19	35	Charles	18:29	45
Beth	20:55	10	Elisha	18:09	35	Mike P.	18:18	45
Leslie	20:05	10	Freddy	17:05	35	Erick	17:22	45
Katie K.	19:04	10	Kurt	17:01	35	Bobby	15:59	45
Belinda	19:03	10	Valerie	16:57	35	Brian	15:58	45
Silvia	18:50	10	Michele	16:33	35	Howard B.	15:15	45
Teri	18:50	10	Emilio	16:12	35	Marc	14:52	45
Allison F.	17:45	10	Allison G.	16:09	35	Jeremy	14:43	45
Karen	17:24	14	David C.	14:37	35	Francis	14:42	45
Lee	19:27	20	Katie R.	14:28	35	Carlos F.	14:27	45
Shari	14:37	20	Ashely P.	14:24	35	Mac	13:52	45
Jordan	22:19	25 (4)	Melnaie	13:00	35	Brett	13:10	45
Robert D.	22:12	25	Mitch	18:23	40	Steven	12:55	45
Jacque	21:13	25	Stephen	28:09	45 (4)	Tim F.	12:50	45
Jeff B.	20:50	25	Jason	23:07	45	David U.	12:26	45
Mark	19:42	25	Melvin	21:26	45	Yogi	11:51	45
Trupti	19:00	25	Danny	20:40	45	Greg K.	11:28	45
			Nick	20:28	45

Filed under: Daily WOD | 3 Comments »

Fun with the whole family

October 24th, 2009

WOD
Tabata Squats
Count total reps for score
TOP DOGS - David T. – 212 and Dylan – 178 (10yrs old)

Run 1 lap (mod to the fence and back)
10 Burpees
AMRP in 15min (mod 10min)

Filed under: Daily WOD | 1 Comment »

Fran Friday!

October 23rd, 2009

WOD
‘Fran’
Thrusters
Pullups
21-15-9
-rest-
2 Laps for time
-rest-
500m Row for time
-rest-
50 pushups and 50 situps for time

The highlighted times are the fastest RX’d times, totaling 9:06. Even the fastest total time still has room to improve. Remember our goal isn’t to specialize in any one thing it’s to excel at a lot of different elements.
COMPARE: Fran, 500m Row.

NAME / FRAN TIME / RUN TIME / ROW TIME / PUSHUP & SITUP TIME / MODS / TOTAL TIME

Teri

6:40

5:00

10#

—-

Kurt

10:20

3:27

2:02

5:45

80# PU

21:34

Shelly

5:50

5:05

2:47

5:48

20#

19:30

Jason

10:40

3:09

1:54

5:11

85#

20:54

Silvia

5:28

2:40

4:13

20#

—-

Harry

9:38

3:49

1:53

3:54

85#

19:14

Belinda

6:39

4:12

2:20

4:03

25#

17:14

Francis

8:19

2:40

1:49

3:07

85#

15:55

Katie K.

6:10

4:12

2:24

3:23

35#

16:09

Les

10:42

3:47

2:24

3:08

85# PP

20:01

Beth

5:55

4:14

2:13

3:25

35#

15:47

Kristy

9:28

3:10

2:59

90# PP

—-

Mary C.

5:15

3:31

2:17

3:03

35#

14:06

Stephen

10:59

4:31

2:22

8:03

95#

25:55

Lori

6:50

3:47

2:35

5:07

40#

18:19

Doug

10:49

3:06

1:57

4:10

95#

20:02

Fran

10:51

3:21

2:48

3:50

45#

20:50

Mark

10:01

4:01

2:14

3:30

95#

19:46

Mindy

6:47

2:49

2:10

3:20

45#

15:06

Danny

9:31

1:42

4:00

95#

—-

Lee

6:24

3:17

1:58

4:43

45#

16:22

Charlie

12:05

2:49

1:47

3:26

RX’d

20:07

Kelly

5:52

2:51

2:32

2:56

45#

14:11

Sara

11:09

1:59

4:38

RX’d

—-

Robert D.

12:50

3:26

2:14

5:12

55#

13:53

Carlos F.

9:55

3:03

1:49

2:42

RX’d

17:29

Michele

11:01

2:27

3:47

55#

—-

Jesse

8:31

2:48

1:56

3:45

RX’d

17:00

Allison G.

7:08

3:02

3:07

2:56

55#

16:13

Tony L.

6:58

2:38

RX’d

—-

Steph T.

6:51

3:20

2:20

3:27

55#

15:58

Brett

5:45

3:16

1:52

2:33

RX’d

13:26

Cynthia

6:12

2:52

2:10

3:22

55#

14:36

Tim F.

5:38

2:51

1:48

2:09

RX’d

12:26

Cammy

8:11

3:48

2:23

3:54

60#

18:16

David T.

4:58

3:43

1:49

1:22

RX’d mod

11:52

Rex

11:07

2:54

1:57

5:02

65#

21:00

Brian

4:23

2:45

1:56

3:18

RX’d

12:22

Elisha

10:39

2:46

2:31

3:09

65#

19:05

David U.

4:01

2:45

1:35

2:20

RX’d

10:41

Amber W.

9:56

3:32

2:14

4:40

65#

20:22

Greg K.

3:57

2:10

1:47

2:46

RX’d

10:40

Mitch

8:20

3:21

2:03

4:09

65#

17:53

Yogi

3:37

2:25

1:40

2:35

RX’d

10:17

Travis

10:39

3:54

2:10

3:43

75#

20:26

Mac

3:12

2:58

1:54

2:17

RX’d

10:21

Question: If there is nobody around do people still actually do CrossFit?
Answer: YES!

Filed under: Daily WOD | No Comments »

Keep your back tight

October 22nd, 2009

Nice little article
Harry was so kind today, he made sure the walls didn’t fall down at the expense of his own time on the WOD…

WOD
Box Jumps (m: 24in, w: 20in)
KB Swings (m: 55#, w: 35#)
SDHP (m: 95#, w: 55#)
21-15-9
REST 2 MIN
15-9-6
REST 1 MIN
9-6-3

NAME / TIMES FROM EACH OF THE THREE ROUNDS / WEIGHTS AND MODS
Assume all women used a 20in box and all men used a 24in box unless noted. The times are organized based off the first round, however if you add all three together you might see some different outcomes. I frankly was tired of counting times. Maybe if I’m bored tomorrow I will make it magically happen.

Shelly	7:59	5:36	3:38	15/26 alt. box	Danny	11:06	10:08	5:14	RX’d
Mindy	7:20	5:43	3:15	26/35 alt. box	Tim L.	9:42	7:46	4:32	RX’d
Lori	8:53	6:59	4:11	26/36 alt. box	Susie	9:32	6:25	3:31	RX’d
Michele	7:20	5:18	3:00	35/45	Carrie	9:30	7:38	4:16	RX’d
Amanda	10:09	7:25	4:19	35/45	Katie R.	9:27	7:39	4:26	RX’d
Tom Vo	7:35	9:30	3:58	35/55	Erick	9:03	9:00	4:44	RX’d
Will	9:10	6:51	3:57	35/55 20in	Whitney	8:55	7:11	4:44	RX’d
Larry	7:37	6:23	2:55	35/55 20in	Charlie	8:19	7:25	4:33	RX’d
Mike B.	9:33	8:40	5:07	35/55 alt. box	Jeff A.	7:46	6:21	3:30	RX’d
Jarrod	9:06	7:19	4:55	35/70	Elisabeth	7:40	4:55	2:52	RX’d
Howard M.	8:15	7:24	3:41	35/75 20in	Sara	7:39	6:01	3:44	RX’d
Doug	8:13	8:45	4:28	35/75 20in	Melanie	7:21	5:10	3:01	RX’d
Harry	7:56	6:31	3:58	35/85 20in	Amber	7:17	5:19	2:59	RX’d
Marc	8:25	6:53	4:12	35/95	Elisha	6:56	5:10	2:09	RX’d
Jeremy	8:42	6:22	3:44	55/85	Steph P.	6:47	5:46	2:54	Rx’d
Chris	9:10	10:21	4:31	55/95 20in	Steven	6:36	5:07	3:42	RX’d
David T.	8:45	6:14	3:38	55/95 PP	Laura S.	6:35	4:52	3:07	RX’d
Alissa	6:30	4:43	2:47	RX’d RS	Yogi	6:31	5:29	3:34	RX’d
Melvin	11:58	11:22	5:22	RX’d	Carla	6:20	4:56	3:00	RX’d
Jesse	11:22	10:11	4:23	RX’d	David U.	5:43	5:47	3:33	RX’d