WORKOUT OF THE DAY

WORKOUT OF THE DAY

Friday 10.18.19


My happiness is my reflection on the suffering during my journey and knowing that I never quit nor was I guided by anybody on this earth.
— David Goggins

Congratulations to Frankie Gamez on checking into 100 classes at Skyline CrossFit! Frankie and his dad Frank Gamez signed up roughly at the same time. Frankie has lost a lot of weight before starting CrossFit but wanted a extra push and was talked into it by his cousin Bethany Kucish.

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WORKOUT OF THE DAY

Warmup:

3min Flight Simulator

then,

Chan Warmup


Skill:

DB Thruster

Toes to bar


WOD (RX):

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters (50/35)

6 toes-to-bars
24 double-unders


Intermediate (Scaled):

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters (35/25)

6 knee raises
24 single-unders

Fitter Faster (Masters 55+ Scaled):

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters (20/15)

6 Situps
24 single-unders




WORKOUT OF THE DAY

Gym Closed will be closed Thursday Oct. 17th

between 8am to 3:45pm

Morning and Evening classes are on as normal.


The only way to prove you are a good sport is to lose.
— Ernie Banks

Congratulations to Patrick for checking into over 100 classes! Patrick frequents the 6am class and also just finished in first place at the Bring the Heat partner competition with his 6am partner Spencer.

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SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

200m run

20 Banded Good morning

20 banded front squat

20 banded press

Skill:

Clean and Jerk

Strength:

Every 2:15 for 7 rounds complete:

1 Clean and Jerk

WOD:

Team Workout

With 2 teams complete relay of

3x100mProwler Sprint

WORKOUT OF THE DAY

Wednesday 10.16.19


Skills are cheap. Passion is priceless.
— Gary Vaynerchuk

Congratulations to Vincent Q on checking into 250 classes! Vincent is newly engaged and also a Football and Basketball coach at Memorial High School. Vincent also attendS CrossFit competitions with Skyline CrossFit competitive team the “Skyline Raiders”.

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“Devil Press with Coach Dylan”


WORKOUT OF THE DAY

Warmup:

15 Gymnastic Burpees

Powerlifting Warmup

Skill:

Devils press

WOD:

50 Devils Press (50/35)

50 Burpees

For Time

Intermediate:

40 Devils Press (35/25)

40 BurpeesFor Time

Fitter Faster:

30 DB Ground to overhead (25/15)

30 Burpees

For Time

WORKOUT OF THE DAY

Tuesday 10.15.19


The only way that you’re ever going to get to the other side of this journey is by suffering. You have to suffer in order to grow. Some people get it, some people don’t.
— David Goggins

Congratulations to Jose Velasquez on checking into 100 classes. You can find Jose working out in the evening classes!

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SKYLINE CROSSFIT NEWS


Warmup:

4min Flight Simulator

Quick Primal

Skill:

Pullups Kipping Butterfly

Hang Squat and Power Clean

WOD:

“I don’t like that one”

15 Kipping Chest to bar Pull Ups

9 Butterfly Chest to bar Pull Ups

15 Kipping Chest to bar Pull Ups

9 Butterfly Chest to bar Pull Ups

12 Power Clean (115/75)

9 Hang Squat Clean (115/75)

12 Power Clean (115/75)

9 Hang Squat Clean(115/75)

100 Single Unders

50 Double Unders

100 Single Unders

50 Double Unders

Intermediate:

15 Kipping Chin Over Pull Ups

9 Butterfly Chin Over Pull Ups

15 Kipping Chin Over Pull Ups

9 Butterfly Chin Over Pull Ups

12 Power Clean (75/55)

9 Hang Squat Clean (75/55)

12 Power Clean (75/55)

9 Hang Squat Clean(75/55)

60 Single Unders

30 Double Unders

60 Single Unders

30 Double Unders

Fitter Faster:

12 Kipping or Jumping Chin Over Pull Ups

6 Strict or Banded Pullups

12 Kipping or Jumping Chin Over Pull Ups

6 Strict or Banded Pullups

9 Power Clean (65/35)

6 Hang Squat Clean (65/35)

9 Power Clean (65/35)

6 Hang Squat Clean (65/35)

60 Single Unders

10 Double Unders or 5 attempts

60 Single Unders

10 Double Unders or 5 attempts

WORKOUT OF THE DAY

Monday 10.14.19


Self-control is strength. Right thought is mastery. Calmness is power.
— James Allen

Halvi Mefford is the first member to check-in to 500 classes. Gold members receive a Gold Skyline CrossFit shirt reserved only for those over 500 classes. Halvi shows up 5 days a week checking into group class and open gym. At this rate she will be at 1,000 classes in no time!

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SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Tabata Row for Calories

Wall Handstand PushUp Warmup

Skill:

Handstand Walking

Air Squat

WOD:

Five rounds for time of:

Handstand walk 75 feet

50 Squats

Intermediate:

Five rounds for time of:

Handstand walk 37.5 feet

35 Squats

Fitter Faster:

Five rounds for time of:

2 Wallwalks

5 Donkey Kicks

25 Squats

WORKOUT OF THE DAY

Sunday 10.13.19


He has the most who is content with the least.
— Diogenes

Congratulations to Silver member Robert Guerrieri on checking into 250 classes! Robert is a transplant from Chicago and frequents competitions with the Skyline CrossFit competitive team the “Skyline Raiders”. Nice job Robert!

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WORKOUT OF THE DAY

Warmup:

Gymnastic Warmup

Skill:

Toes to bar

Push Press

Push Jerk

WOD:

Five rounds of:

10 Shoulder to Overhead (135/95)

20 Toe to bar

Intermediate:

Five rounds of:

8 Shoulder to Overhead (95/65)

16 Toe to bar

Fitter Faster:

Five rounds of:

7 Shoulder to Overhead (65/35)

14 Hanging Knee Raises Toe to bar

WORKOUT OF THE DAY

Saturday 10.12.19

Bring Your Friend to CrossFit day!

Bring your friends or family to enjoy a class at Skyline free of the charge!


The secret to winning is constant, consistent management.
— Tom Landry

Congratulations to the newsest Silver members at Skyline CrossFit. Newlyweds Connor and Liz Pfister have each completed over 250 classes. These two run to the gym every day, rain or shine via the Heights Bike Trail. They are very dedicated to their fitness. Great job!

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SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

400m run

then,

Hinshaw Warmup

then,

10 Squats Feet Flat

10 Squats heels on plate

10 squats balls of feet on plate

10 Squats Feet Flat

WOD:

Complete 5 rounds for time:

Run 400 meters

50 Squats

Row 500 meters

Intermediate:

Complete 5 rounds for time

Run 400 meters

35 Squats

Row 500 meters

Fitter Faster:

Complete 5 rounds for time:

Run 200 meters

25 Squats

Row 250m

WORKOUT OF THE DAY

Friday 10.11.19

Want to get a big push? Join us for Friday Night Lights for the next 5 Fridays.

Want to experience Fridays Night Lights in a class setting led by a coach? 4pm and 5pm class will be coach led Friday Night Lights. Want more time to set up a prepare for the workouts? Come out between 6pm and 8pm and knock it out on your own or with your friends!


WORKOUT OF THE DAY

WOD:

“WORKOUT 20.1”

10 rounds for time of:

8 ground-to-overheads (95/65)

10 bar-facing burpees

Time cap: 15 minutes

Intermediate (Scaled):

10 rounds for time of:

8 ground-to-overheads (65/45)

10 bar-facing burpees (may step over bar on burpees)

Fitter Faster (Masters Scaled):

10 rounds for time of:

8 ground-to-overheads (45/35)

10 bar-facing burpees (may step over bar on burpees)


WORKOUT OF THE DAY

This week will be the start of the 2020 CrossFit Games Open.

Don’t know what the CrossFit Open is?

Click HERE

There will be one workout announced every Thursday for the next 5 weeks and we will complete this workout on Friday as the “Workout of the Day”.

Want to get a big push? Join us for Friday Night Lights for the next 5 Fridays.

Want to experience Fridays Night Lights in a class setting led by a coach?

  • 4pm and 5pm class will be coach led Friday Night Lights.

Want more time to set up a prepare for the workouts?

  • Come out between 6pm and 8pm and knock it out on your own or with your friends!


Thursday 8.10.19


Price is what you pay. Value is what you get.
— Warren Buffett

Congratulations to Silver Member Andrew Hernandez on checking in to over 250 classes! Andy balances his fitness with being a new dad. This takes a lot of balance but Andy comes in consistently and working on his health and longevity.

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SKYLINE CROSSFIT NEWS


“Parallette Pass Through with Coach Dylan and Hailey”

WORKOUT OF THE DAY

Warmup:

Tia Warm Up

Skill:

Overhead Squat

WOD:

5 rounds

Switch stations every 2 minutes:

Station 1:

3 Overhead Squats

Go for max of the day

Station 2:

Row 30/25 Calories

Station 3:

20 Paralette Pass Throughs

Intermediate:

5 roundsSwitch stations every 2 minutes:

Station 1:

3 Overhead Squats

Go for max of the day

Station 2:

Row 25/20 Calories

Station 3:

15 Paralette Pass Throughs

Fitter Faster:

5 rounds

Switch stations every 2 minutes:

Station 1:

3 Overhead Squats

Go for max of the day

Station 2:

Row 20/15 Calories

Station 3:

12 Elevated Paralette Pass Throughs

WORKOUT OF THE DAY

This week will be the start of the 2020 CrossFit Games Open.

Don’t know what the CrossFit Open is?

Click HERE

There will be one workout announced every Thursday for the next 5 weeks and we will complete this workout on Friday as the “Workout of the Day”.

Want to get a big push? Join us for Friday Night Lights for the next 5 Fridays.

Want to experience Fridays Night Lights in a class setting led by a coach?

  • 4pm and 5pm class will be coach led Friday Night Lights.

Want more time to set up a prepare for the workouts?

  • Come out between 6pm and 8pm and knock it out on your own or with your friends!


Wednesday 10.9.19


The more you care, the more you will fail, because you will continue when it gets hard.
— Dr. Sean Pastuch

Congratulations to Silver Member Ryan Garihan on checking in to over 250 classes! Ryan is a giant presence in the gym and has a personality to match. He frequents the evening classes and I would say to tell him hello, but knowing Ryan he will probably beat you to the punch.


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SKYLINE CROSSFIT NEWS


DR. GARY FETTKE: “THE ROLE OF NUTRITION IN EVERYTHING”


WORKOUT OF THE DAY

Warmup:

4 min of:

"Flight Simulator"

The pyramid rep scheme ascends from 5 to 50 (increments of 5),

then back down to 5.

Each set must be unbroken.

then,

2 Rounds of

15 Medball deadlifts

15 Medball Front Squat

Skill:

10 min to warmup to a heavy

deadlift for the day.

WOD:

20min AMRAP

5 Deadlift (1.5 BW)

15 Wallballs (20/14)

45 Double Unders

Intermediate:

20min AMRAP

4 Deadlift (BW)

12 Wallballs (14/10)

24 Double Unders

Fitter Faster:

20min AMRAP

5 Deadlift (0.5 BW)

10 Wallballs (10/6)

15 Double Unders or 20 Single Unders

WORKOUT OF THE DAY

This week will be the start of the 2020 CrossFit Games Open.

Don’t know what the CrossFit Open is?

Click HERE

There will be one workout announced every Thursday for the next 5 weeks and we will complete this workout on Friday as the “Workout of the Day”.

Want to get a big push? Join us for Friday Night Lights for the next 5 Fridays.

Want to experience Fridays Night Lights in a class setting led by a coach?

  • 4pm and 5pm class will be coach led Friday Night Lights.

Want more time to set up a prepare for the workouts?

  • Come out between 6pm and 8pm and knock it out on your own or with your friends!


Tuesday 10.8.19

A gem cannot be polished without friction, nor a man perfected without trials.
— Seneca

Congratulations to Silver Member Samantha Garihan on checking in to over 250 classes! Sam competes frequently in the sport of CrossFit and is great example of hard work paying off!


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SKYLINE CROSSFIT NEWS


“Gymnastic Gold Warmup Demo”

WORKOUT OF THE DAY

Warmup:

Gymnastic Gold

Skill:

Bench PressPull-ups

WOD:

"Lynne"

Five rounds for max reps of:

Body weight bench press

Strict Pull-ups

Intermediate:

Five rounds for max reps of:

66% bw weight bench press

Pull-ups

Fitter Faster:

Five rounds for max reps of:

33%% bw weight bench press

6+ Banded Pull-ups

WORKOUT OF THE DAY

This week will be the start of the 2020 CrossFit Games Open.

Don’t know what the CrossFit Open is?

Click HERE

There will be one workout announced every Thursday for the next 5 weeks and we will complete this workout on Friday as the “Workout of the Day”.

Want to get a big push? Join us for Friday Night Lights for the next 5 Fridays.

Want to experience Fridays Night Lights in a class setting led by a coach?

  • 4pm and 5pm class will be coach led Friday Night Lights.

Want more time to set up a prepare for the workouts?

  • Come out between 6pm and 8pm and knock it out on your own or with your friends!


Monday 10.7.19


There is nothing wrong with you. You just care too much what other people think.
— Eric Thomas

Congratulations to Silver member Ana Quesnel on checking into over 250 classes! Ana spends a lot of time in the gym working on becoming better and stronger. She might be little but she is mighty! Nice job Ana!

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SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

3 rounds 20 sec on 10 sec off

Tempo Air Squats

Hang on Bar (Hollow)

Banded Good mornings


Skill:

Strict Muscle Up

Hang Clean

7 min to warmup to heavy Hang Power Clean


The Original “Nasty Girls”

WOD:

"Nasty Girls"

3 rounds for time of:

50 squats

7 strict muscle-ups

10 hang power cleans (135/95)


Intermediate A:

3 rounds for time of:

35 squats

4 strict muscle-ups

7 hang power cleans (95/65)


Intermediate B:

3 rounds for time of:

35 squats

7 strict chest to bar pull-ups

7 Strict Ring Dips

7 hang power cleans (95/65)


Fitter Faster:

3 rounds for time of:

27 squats

6 jumping chest to bar pull-ups

6 elevated ring push ups

6 hang power cleans (65/35)

WORKOUT OF THE DAY

Sunday 10.6.19


Only those that care about you, can hear you when you’re quiet.
— Unknown

Congratulations to the morning crew Spencer and Patrick at finishing 1st place at Bring the Heat in Katy, TX last weekend!

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WORKOUT OF THE DAY

Warmup:

400m run

Caveman Warmup

Skill:

American Kettlebell Swing

WOD:

"Claudia"

5 Rounds for time of:

20 American KB Swings (53/35)

400m Run

Intermediate:

5 Rounds for time of:

16 American KB Swings (44/26)

400m Run

Fitter Faster:

5 Rounds for time of:

12 American KB Swings (26/17)

200m Run or powerwalk

WORKOUT OF THE DAY

Saturday 10.5.19


The whole future lies in uncertainty: live immediately.
— Seneca

Congratulations to Samantha Garihan on finishing in 2nd place in a stacked field at the BCS Classic!

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WORKOUT OF THE DAY

Warmup:

Long Dynamic Warmup

Skill:

Chest to Bar Pullups

WOD:

Partner WOD

Five rounds for time:

30 Chest to Bar Pull-ups

60 Push-ups

90 Sit-ups

Teams will do it as written splitting reps as they please, with one athlete working at a time.

Intermediate:

Partner WOD

Five rounds for time:

24 Pull-ups

48 Push-ups

72 Sit-ups

Fitter Faster:

Partner WOD

Five rounds for time:

20 Jumping Pull-ups

40 Elevated Push-ups

60 Sit-ups

WORKOUT OF THE DAY

Free First Friday

Oct. 4th, 2019

All members, All Guests, All Day!


Just keep in mind: the more we value things outside our control, the less control we have.
— Epictetus

Congratulations to Team Skyline at placing 1st overall in the Vintage Summer Series! This is a great test of fitness and shows how well rounded and fit our athletes are!

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Toe through Rings with Coach Dylan and Hailey Reeves


WORKOUT OF THE DAY

Warmup:

Gymnastic Warmup

then,

3 rounds

7 Wallballs with dball

7 Burpees

Skill:

Toes through rings

WOD:

21-18-15-12-9-6-3 reps of:

Toes through rings

Wallballs (20/14)

Burpees

Intermediate:

18-15-12-9-6-3 reps of:

Toes through rings

Wallballs (14/10)

Burpees

Fitter Faster:

10-9-8-7-6-5-4-3-2-1 reps of:

Leg raises on Rings

Wallballs (10/6)

Burpees

WORKOUT OF THE DAY

Thursday 10.3.19


Congratulations to Ipsa on checking in to 100 classes! Ipsa frequents the evening classes with her husband Gustavo.

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SKYLINE CROSSFIT NEWS


GHD Sit-up w/ Coach Dylan and Coach Nienke

WORKOUT OF THE DAY

Warmup:

400m run

Plyometric Warm Up

Skill:

GHD Situps

WOD:

5 rounds for time of:

400-m run

30 Box Jumps (24/20)

30 GHD sit-ups

Intermediate:

5 rounds for time of:

400-m run

21 Box Jumps (20/20)

21 GHD sit-ups

Fitter Faster:

5 rounds for time of:

200-m run or power-walk

15 Box Jumps (20/12)

15 GHD sit-ups or Abmat Situps

WORKOUT OF THE DAY

Wednesday 10.2.19


If you have the guts to keep making mistakes, your wisdom and intelligence leap forward with huge momentum.
— Holly Near

Congratulations to Will Kim on hitting 100 checked-in classes! You can see Will during the evening classes coming in early to do his mobility homework!

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SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

10 Burpees

15 Air Squats

then,

Quick Primal

Skill:

Pull-ups

Ring Push Ups

Tire Flips

WOD:

25min AMRAP

1 Tire Flip (Heavy)

5 Strict Pull Ups

10 Ring Push Ups

15 Air Squats

Intermediate:

25min AMRAP

1 Tire Flip (Heavy)

4 Strict Pull Ups

8 Ring Push Ups

12 Air Squats

Fitter Faster:

25min AMRAP

1 Tire Flip (Heavy)

3 Strict Banded Pull Ups or ring rows

6 Elevated Ring Push Ups9 Squats to target


Tire Flip Technique w/ Rob Orlando

WORKOUT OF THE DAY

Tuesday 10.1.19


I’m so glad I live in a world where there are Octobers.
— L. M. Montgomery, Anne of Green Gables

Congratulations to Silver Member Rene Cano for checking into over 250 classes. Rene has been with us since the beginning a member for almost 8 years with no sign of stopping. Rene is a active Firefighter for the Houston Fire Department. Rene has seldom been injured from CrossFit for good reason. Rene leaves his ego at the door and does what he can today, so he can show up tomorrow. Nice job Rene!

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SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

3 min Flight Simulator

then,

15 Banded OH Squats

15 Push Ups

Skill:

Single DB OH Squat

Bench Press

then,

remaining time to warm up bench press

WOD:

5 Rounds

Switch movement every 2 min

5 Single-dumbbell overhead squat (each hand) (Go for max)

3 Bench press (Go for max)

5 attempts at a max set of triple-unders

Score is heaviest set of OH Squat, heaviest set of bench press, and total triple under.

Intermediate:

5 Rounds

Switch movement every 2 min

5 Single-dumbbell overhead squat (each hand) (Go for max)

3 Bench press (Go for max)

5 attempts at a max set of triple-unders or double unders

Fitter Faster:

5 Rounds

Switch movement every 2 min

5 Single-dumbbell overhead squat (each hand) (Go for max)

3 Bench press (Go for max)

5 attempts at a max set of double unders

WORKOUT OF THE DAY

Monday 9.30.19


There are no secrets to success. It is the result of preparation, hard work, learning from failure.
— Colin Powell

Thanks for all those that volunteered or competed at Granite Games. We use the money from our competitions to help raise funds for new equipment. This is just the start to the pile!

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SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

400m run

Burgner Warm Up

Skill:

Squat Snatch

Legless Rope Climb

WOD:

4 rounds for time of:

400-m run

3 legless rope climbs (15ft)

7 squat snatches (185/125)

Intermediate:

4 rounds for time of:

400-m run

2 legless rope climbs (12ft)

5 squat snatches (125/85)

Fitter Faster:

4 rounds for time of:

200-m run or Powerwalk

2 Rope lowers and raises

5 hang squat snatches (85/55)

WORKOUT OF THE DAY

Sunday 9.29.19


Ahead of efficacy is safety.
— -Greg Glassman, CrossFit Inc. Founder and CEO

Congratulations to Silver Member Matt Grubb on checking into 250 classes! Matt is currently in the graduate program at Rice University. Even while working full time and working on his Masters he still finds time to come to the 5am class take his daily dose of medicine (CrossFit). Nice job Matt!

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SKYLINE COOKING CORNER


WORKOUT OF THE DAY

Warmup:

Tool Bag Warmup

Skill:

Movement Review

WOD:

5 rounds for time of:

50 Jump and touch (18" above your tiptoe reach)

40 Squats

30 Sit-ups

20-Push-ups

10 Pull-ups

Intermediate:

5 rounds for time of:

45 Jump and touch (12" above your tiptoe reach)

35 Squats

25 Sit-ups

15-Push-ups

5 Pull-ups

Fitter Faster:

5 rounds for time of:

30 Jump and touch (9" above your tiptoe reach)

25 Squats to target

20 Sit-ups

15-Elevated Push-ups

5 Banded Pull-ups or Ring Rows