• 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 4/14/15

    By admin | In Workouts | on April 13, 2015

    Strength: 15 Min Deadlift x 5 reps HSPU (strict) or HS Hold x 20 sec Thoracic Bridge x 3 R/L Accessory: 4 Rounds Ring Rows x 10 Reps KB Front Rack Lunge x 12 Steps *Alternate rack side each round Conditioning: For Time 1,000m Row 50 Push Press (75/55 lbs) 100 Double-Unders Post your scores […]

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  • Monday 4/13/15

    By admin | In Workouts | on April 12, 2015

    Power: 4 Sets Hip Bridge x 3 Hang Power Snatch x 3 Reps Strength: 12 Minutes Front Squat x 5 Reps DB Bent Over Row x 5 R/L Plate Pull-Overs x 10 Light Reps Conditioning: 5 Rounds 200m Sprint 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats –Rest 1 minute– Post your scores to the […]

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  • Saturday 4/11/15 – Warrior WOD

    By admin | In Workouts | on April 10, 2015

    Saturday Schedule: NO 8:30AM CLASS or 9:30 OPEN GYM! 10:30AM Warrior WOD at the Spring Valley City Hall Park Warrior WOD: “Unknown and Unknowable” 35 min AMRAP Run 300m Work* *Upon finishing your run, you will draw a piece of paper out of a bucket that will tell you which movement to perform before beginning […]

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  • Friday 4/10/15

    By admin | In Workouts | on April 9, 2015

    5AM & 6AM Classes at CFWH 9:30AM, Noon, 5PM Classes at Spring Valley City Hall Park! There is NO OPEN GYM TODAY! Gym Workout of the Day (5AM, 6AM): Skill: Split Jerk Strength: 12 Minutes Split Jerk – Build to a Heavy Set of 3 Conditioning: For Time 10 Strict Chin-Ups 20 DB Good Mornings […]

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  • Thursday 4/9/15

    By admin | In Workouts | on April 8, 2015

    Conditioning: 12 Minute EMOM 4 Rounds of the following: Minute 1: 150m Row Sprint Minute 2: 50m Farmer’s Carry (25m down/back) Minute 3: 20 sec HS Hold (or 20 sec of HSPU for advanced) Strength: 4 Rounds Back Squat x 8 Reps Band Pull-Aparts x 10 Reps Post your scores to the Whiteboard.

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  • Wednesday 4/8/15

    By admin | In Workouts | on April 7, 2015

    Skill: KB Swing Review Partner Conditioning: 15 min AMRAP 100 Double-Unders (Single-Unders) 40 Barbell Thrusters (45 lbs) 40 Sit-Ups 40 Russian KB Swings (70/53 lbs) 40 Wall Ball Shots (20/14 lbs) *Alternate every 25 Reps on the jump rope and every 10 reps on the other movements. Cool Down: 2 Rounds Front Plank x 30 […]

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  • 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.

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  • 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

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  • 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.

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