• Class Schedule

    CLASS SCHEDULE

    MONDAY
    WEDNESDAY
    5am, 6am, 9:30am, 12pm, 3:30pm Open Gym, 4:30pm, 5:30pm, 6:30pm

    TUESDAY
    THURSDAY
    5:30am, 9:30am, 12pm, 4:30pm, 5:30pm, 6:30pm CrossFit/Elements

    FRIDAY 5am, 6am, 9:30am, 12pm, 3:30pm Open Gym, 5pm

    SATURDAY 8:30am CrossFit/Elements, 9:30am Warrior WOD/Open Gym

    SUNDAY10:30am Open Gym

    Show Full Schedule

  • 713-467-1450
  • Contact

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    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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admin'S ARCHIVE

  • Tuesday 4/7/15

    By admin | In Workouts | on April 6, 2015

    Strength: Power Clean Find Your 1 Rep Max 5-5-3-3-3-1-1-1 Conditioning: 3 Rounds for Time 400m Run 12 Box Jumps (24/20″) 9 Burpee Pull-Ups 6 Power Cleans (60-70% 1RM) Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 4/6/15

    By admin | In Workouts | on April 5, 2015

    Strength: 20 Minutes Strict Press x 5 Reps Dumbbell Lunges x 50 Ft (DBs at sides) Hollow Hold x 15 Sec Conditioning: 9 min AMRAP 3 Toes to Bars3 Power Snatch (95/65 lbs) 6 Toes to Bars 6 Power Snatch 9 Toes to Bars 9 Power Snatch *Each round ends after the round of 9. […]

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  • Saturday 4/4/15

    By admin | In Workouts | on April 3, 2015

    Saturday Schedule: 8:30AM CrossFit 9:30AM Open Gym 10:30AM Warrior WOD NO OPEN GYM ON SUNDAY! CrossFit Workout of the Day: 2 Rounds for Time of 10 push-ups 50-yard sprint 10 deadlifts, 135/95 lb. 50-yard sprint 10 box jumps, 24-inch box 50-yard sprint 10 pull-ups 50-yard sprint 10 burpees 50-yard sprint 10 wall-ball shots, 20-lb. ball […]

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  • Friday 4/3/15

    By admin | In Workouts | on April 2, 2015

    Strength: 20 Minutes Pendlay Row x 6 Reps Handstand Hold x 20 sec 200m Easy Jog –Rest 60 seconds– Conditioning: For Time 9-6-3-6-9 Reps of: Power Cleans (155/105 lbs) Burpees Post your scores to the Whiteboard

    CONTINUE READING
  • Warrior WOD – Sat 4/4/15

    By admin | In Announcements | on April 2, 2015

    Warrior WOD: 4 Rounds for Time 35 KB Swings (53/35 lbs) 30 Hand-Release Push-Ups 25 Pull-Ups 20 Deadlifts (135/95 lbs) 800m Run Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 4/2/15

    By admin | In Workouts | on April 1, 2015

    Strength: 20 Minutes Ring (or stationary) Dips x 6-10 Reps Heavy Russian KB Swings x 10 Reps Superman Hold/Arch Rocks x 15 Seconds *Rest 20-30 seconds between movements and 60 seconds between rounds. Conditioning: 7 min AMRAP 7 Push Press (115/75 lbs) 14 Sit-Ups 21 Lateral Jumps over the Bar Post your scores to the […]

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  • Wednesday 4/1/15

    By admin | In Workouts | on March 31, 2015

    Strength: A1. Back Squat x 10-8-5-3-1-1 (Heavy Single) A2. DB Bent Over Row x 8 R/L Conditioning: 4 Rounds for Reps 30 sec Wall Ball Shots 30 sec Rest 30 sec Sledge Hammer Swings 30 sec Rest 30 sec Row of Calories 30 sec Rest Post your scores to the Whiteboard.

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  • Tuesday 3/31/15

    By admin | In Workouts | on March 30, 2015

    Aerobic Conditioning: 16 min AMRAP at 70% Intensity 300m Run 30 Double-Unders 10 Burpees w/ no push-ups **The goal with this workout is to maintain a 70% effort/intensity level for the entire duration of the workout. Do not crash and burn. Strength: 15 Minutes Strict Chin-Ups x 8 Reps DB Good Mornings x 10 Reps […]

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  • Monday 3/30/15

    By admin | In Workouts | on March 29, 2015

    Strength: 15 Minutes Clean and Jerk 5-4-3-2-1-1-1 Establish 1 Rep Max *Thoracic Extension on Foam Roller as needed between sets. Conditioning: For Time 10-9-8-7-6-5-4-3-2-1 Reps of: Hand-Release Push-Ups Box Jump Overs (24/20″) Stone to Shoulders Post your scores to the Whiteboard.

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  • Saturday 3/28/15

    By admin | In Workouts | on March 27, 2015

    Saturday Schedule: 8:30AM CrossFit9:30AM Open Gym 10:30AM Warrior WOD CrossFit Workout of the Day: Complete the following for time: 30 Med-Ball Sit-Ups 600m Run 90 Double-Unders 200m Farmer’s Carry 90 Double-Unders 600m Run 30 Med-Ball Sit-Ups Cool Down: 6 Rounds 20 sec Flutter Kicks 10 sec Rest 20 sec Front Plank 10 sec Rest Post […]

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  • Warrior WOD – Sat 3/28/15

    By admin | In Announcements | on March 27, 2015

    CF Open WOD 15.5 Complete the following for time: 27-21-15-9 Reps of Row (Calories) Thrusters (95/65 lbs)

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