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I grew up in the Houston area and played just about every sport but spent most of my time on the football field and doing track and field. I was recruited to the University of Oklahoma for Long Jump and walked on the football team my freshman year in 2004. In 2009, a friend of […]MORE INFO
Rob and Alicia were founding members of CrossFit Propel, and became partners in December of 2013. Their passion is to help everyone improve their fitness, as it is our only defense against sickness. CrossFit has changed their lives and they are passionate about helping others do the same. Rob and Alicia enjoy spending time together […]MORE INFO
I grew up playing just about every sport but most of my time was spent swimming and playing soccer. I have always led an active lifestyle and in the past few years have found peace in lifting something heavy. I can appreciate and understand the obstacles we all come across in achieving a healthier lifestyle. […]MORE INFO
CrossFit Propel – CrossFit Warm-up (No Measure) Jog 200m 2:00 Jump Rope 5:00 Dynamic warm-up Skill Box Jumps (Seated Box Jumps 5 x 2) Weightlifting Metcon (Weight) EMOM for 7:00 2 Clean Pulls + 1 Full Clean Metcon Metcon (Time) For Time: 30 SDHP 12 Dips 20 SDHP 12 Dips 10 SDHP 12 Dips L1: […]MORE INFO
CrossFit Propel – CrossFit Warm-up (No Measure) Jog 400 PVC Mobility 3 Rounds: 10 Goblet Squats 20 Mountain Climbers :30 bottom squat hold while holding the rig Weightlifting Back Squat (5 x 3 @ 75%) Metcon Metcon (Time) 3 RFT: 50 Double Unders 25 Knees to Elbow 10 Clean and Jerks L1: 65/45; Knees ups […]MORE INFO
CrossFit Propel – Women’s Only Warm-up (No Measure) 200m jog 3x 5 Walk Out Push Ups 10 Lunge + PVC Pass Thru 20 Jumping Jacks then, 2x :30 Super Couch Stretch R/L leg :30 Pigeon Stretch R/L Leg then, 10 Pause Squats Weightlifting Back Squat (25:00 to Establish 3 Rep Max) Today we are finding […]MORE INFO
CROSSFIT TRAINING At CrossFit Propel, our classes are designed to provide three things: A safe and effective workout, a competitive sports environment, and a supportive community. Our top level coaches hold multiple certifications that range from Gymnastics to Olympic Weightlifting. Their expertise allows us to provide a safe and fun learning environment for anyone age […]MORE INFO