Molding Explosive Athletes in Katy/Richmond, TX



Be stronger, faster, increase your endurance, and learn new skills that you never thought you could accomplish. We believe fitness and nutrition can change your life.



If it felt easy, you did it wrong! At C4 Crossfit, effort is more important than any other attribute. We believe in working hard at being the
best you can be!



Our program delivers a fitness that is, by design, broad, general, and inclusive. Our goal is to improve not only your fitness levels but your overall health as well.


You will be coming to train with friends, not strangers, people who know your name and want you to be better in every way possible. Community is a huge part of C4 CrossFit.

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Wednesday: April 25, 2018

Strength:  Work to a max Pause Jerk + Jerk
For the first jerk pause 3 seconds in the receiving position then jerk,
back to your front rack position and jerk again but with no pause.
4 Rounds:
100m Sprint
10 Squat Clean Thrusters (95/65)
15 KB Swings (55/35)
60 Second Rest

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Tuesday: April 24, 2018

Strength:  Front Squat: 6 Sets X 3 Reps @100% of your max clean
30/20 Calories on Assault Bike (SPRINT!!!)
10 Alternating Front Rack Lunges (115/75)
40 C2B Pull-Ups
10 Alternating Front Rack Lunges
10 Alternating Front Rack Lunges

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Monday: April 23, 2018

Strength:  OHS:  Work to a 3RM
Three Person Team WOD:
20 Calorie Row
30 Burpees
30 Hang Power Cleans (115/75)
30 TTB
30 Burpees
200m Sprint
All three athletes perform the entire workout. The first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees and the second athlete may begin their Row. No athlete [...]

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