10:00 AM10:00

Annual Summer Lake Party


It's about that time to celebrate the SEVENTH YEAR of CFCH with our annual Summer Party! Please RSVP to the Facebook event page ( ) so that we can plan accordingly.

When: Saturday, August 10th
Fun Community WOD: 10AM (which will probably involve swimming, so some dressed for that!)
Food, Swimming, Water Skiing, Tubing, Hanging Out to follow

Who: CFCH members and their families! Kids are welcome (please bring a life jacket for them if you have one!), but please no dogs

Where: Lake Knape in Alvin, TX
15835 CR 185 Alvin, TX 77511
Go South on 288
Exit FM 1462 and turn left
Turn right on CR 185
Go through Stop sign
Lake Road will be on left after 6-7ish houses at the white mailbox with the wooden post.

PLEASE BRING A DISH TO SHARE and WHATEVER YOU WANT TO DRINK! We'll be providing brisket, sausage, pulled pork and chicken; along with water to drink. Follow the link here: for Perfect Potluck so that we know what you're bringing and don't end up with 100 desserts and one side :)

Also feel free to bring your own floats, make sure you have a towel, and anything else that would let you have fun in the water!

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8:00 AM08:00

Memorial Day "Murph"

On Memorial Day, CrossFit Central Houston, along with CrossFit boxes all over America, will be hosting Memorial Day “Murph.” The workout is done each Memorial Day to honor not just Lt. Michael P. Murphy, but all those who have lost their lives protecting our freedom. The workout is listed below, and can be modified, scaled, halved, quartered, etc. as needed.

1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
*with a 20# weight vest

If you intend to wear a vest for this workout, please bring your own. We will begin the first heat at 8am, and the second at 8:30am. The gym will open at 7:30am for athletes to begin warming up on their own.

Additionally, if you’d like to donate to the Lt. Michael P. Murphy Scholarship Fund, and/or get a t-shirt like the one pictured to commemorate the event, visit!

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9:00 AM09:00

B!RTHF!T Workshop

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This is a 3-hour course that covers BIRTHFIT in a nutshell.  In a small group environment, you’ll learn: 

  • basic functional movements (as well as those to avoid),

  • an overview of real food nutritional guidelines beyond “eat small meals and avoid lunch meat,” 

  • simple ways to incorporate mindset training into your daily routine as you prepare to meet your baby,

  • the importance of chiropractic/body care during pregnancy.

The BIRTHFIT Workshop is ideal for women who are currently pregnant or are hoping to become pregnant soon, but is appropriate for any woman who is looking to improve herself and her health through movement and community.

Price = $40 Cash @ Day of Event

Register by clicking here:

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to Feb 8

800g Challenge


The Challenge

Eat 800 grams (g) of fruits and vegetables a day. No foods are off-limits, but you only count your fruits and vegetables towards challenge points. Raw, cooked, canned, frozen; doesn’t matter!  If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. What counts and does not count? Click here for the rules.

You can eat the fruits and vegetables you like while adhering to other nutritional targets. Your choices can be higher carb, lower carb, all fruit, perfect Paleo: it’s up to you.

So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables. Read more here.

Challenge Dates

January 14th - end of day February 8th

Informational Meeting

Thursday, January 10th at 6:30PM. Learn about the challenge. Get your questions answered. It’s not required, but it will be helpful!


  • 2 points are awarded for eating 800 grams of fruits and/or vegetables in a day. You do not get extra points for any amount over 800g.

  • 1 additional point is awarded for “diversity”: when 6 or more fruits and/or vegetables are used to hit your daily 800g total (where each of these 6+ items has to have a minimum of 25g). Hitting 800g is a day is a prerequisite to being eligible for this point.

  • 1 point is also awarded for working out at CrossFit Central Houston (max 5 points per week). A run on your own or workout in your home gym does not count.


We will award one month of free membership to the person with the highest point total at the end of the 4 weeks. There may also be some surprise challenges and prizes during the 4 weeks!


  • Nothing, except the cost of a food scale, if you don’t already have one!



  • CrossFit Central Houston members’ spouses, significant others or roommates can play along, too (must be 18 years old). Get the whole house onboard to stay motivated throughout the challenge.

  • The same rules apply, except no workout points are awarded and there is no prize in the unaffiliated group.



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10:00 AM10:00

Run Technique Clinic

Proper run technique can help you  be more not only faster, but more efficient and in less pain! Sam Robles will here on Saturday, 1/10 from 10-11:30AM to each us how to run correctly! Registration opens on 1/4 @ 8PM on Mindbody under the "Seminars" tab, and cost is $10 cash at the door.

Who is Sam?
Sam’s love for running started over 10 years ago. But when he started at Luke’s Locker in 2012, his interest turned from a means of losing weight and keeping cardio up for his sports of boxing and kickboxing into a more competitive nature. While working for Luke’s, Sam had the opportunity to run and train with world class athletes and gain knowledge from extensive training programs. He began coaching all of Luke’s running programs and weekly runs and provided gait analysis to runners of all levels. In 2016, New Balance brought Sam on with their Harriers project, where he represented New Balance for two years in countless local races and podiumed numerous times. He’s also worked with many local CrossFit athletes and gyms in an effort to help them integrate running into their training programs personalized to their specific needs.

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