• Class Schedule

    CLASS SCHEDULE

    MONDAY
    TUESDAY
    WEDNESDAY
    5am, 6am, 9:30am, 12pm, 4:30pm, 5:30pm, 6:30pm

    THURSDAY5:30am, 9:30am, 4:30pm, 5:30pm, 6:30pm

    FRIDAY5am, 6am, 9:30am, 12pm, 5pm

    SATURDAY8:30am
    10:30am Warrior WOD

    SUNDAY10:30am Open Gym

    Show Full Schedule

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    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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admin'S ARCHIVE

  • Wednesday 3/25/15

    By admin | In Workouts | on March 24, 2015

    Strength: 15 min EMOM 5 Rounds of 1st Minute: Ring Rows x 8 Reps (2 sec Hold at top) 2nd Minute: Front Rack Lunge x 10 Steps 3rd Minute: Hollow Hold x 15 Seconds Conditioning: For Time 40 Calorie Row 40 Sit-Ups 400m Run Post your scores to the Whiteboard.

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  • Tuesday 3/24/15

    By admin | In Workouts | on March 23, 2015

    Conditioning: For Time 30 Bar-Facing Burpees 30 Power Cleans 30 Double-Unders 30 Burpee Pull-Ups 30 Thrusters 30 Double-Unders 3o Burpee Box Jumps 30 Wall Ball Shots 30 Double-Unders Post your scores to the Whiteboard. Clean Wt. Burpee PU Thruster Burpee BXJ Wall Ball Advanced 225/155 lbs Burpee C2B Pull-Ups 135/95 lbs 30/24″ 30/20lb RX 185/125 […]

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  • Monday 3/23/15

    By admin | In Workouts | on March 22, 2015

    Strength: 1. Strict Press – 5 x 5 *75-85% of 1RM 2. Back Squat – 3 x 5 *75-85% of 1RM Conditioning: 5 Rounds for Time 400m Run 15 American KB Swings (70/53 lbs) Post your scores to the Whiteboard.

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  • Sunday 3/22/15

    By admin | In Workouts | on March 21, 2015

    Strength: Front Squat Every 2 Minutes for 16 Minutes (8 sets): *Set 1 – 3 reps @ 65% *Set 2 – 3 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 2 reps @ 90% *Set 7 […]

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  • Saturday 3/21/15

    By admin | In Workouts | on March 20, 2015

    Saturday Schedule: 8:30 AM CrossFit 9:30 AM Open Gym 10:30AM Warrior WOD CrossFit Workout of the Day: 16 min AMRAP 50 Single-Unders 20 Heavy Russian KB Swings (70/53 lbs) 50 Single-Unders 20 Wall Ball Shots (20/14 lbs) 50 Single-Unders 20 Burpee Box Jumps (24/20″) 50 Single-Unders 20 Toes to Bars Post your scores to the […]

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  • Warrior WOD – Sat 3/21/15

    By admin | In Announcements | on March 20, 2015

    CrossFit Games Open WOD 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to […]

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  • Friday 3/20/15

    By admin | In Workouts | on March 19, 2015

    Gymnastics: L-Sits Accumulate 60 seconds in an L-Sit/Knee Tuck Position *Complete 5 Roly Polys after each break Strength: 15 Minutes KB Bent Over Row x 15 Reps R/L (move the weight with SPEED) Weighted Hip Bridge x 5 Reps w/ 3 sec Hold (one DB at Hip Crease) Uneven Farmer’s Carry (1KB/1DB x 100 STEPS, […]

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  • Thursday 3/19/15

    By admin | In Workouts | on March 18, 2015

    Power: High Hang Squat Clean 4 sets x 3 reps (light and fast) Conditioning: 5 Rounds for Time 4 Hang Squat Cleans (115/75 lbs) 7 Push Press 10 sec Hollow Hold –Rest 30 seconds– *Focus on Quality Movement Strength: Front Squat Front Squat – 5 x 2 *Start at 75% and build per set. Post […]

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  • Wednesday 3/18/15

    By admin | In Workouts | on March 18, 2015

    Strength: Close Grip Bench Press 1) 5 sets of 5 Reps. Find your 5 Rep Max. 2) 1 set of AMRAP at 70% of 5RM *Mix in 3 sets of Pigeon Pose x 30 sec R/L Conditioning: 9 min AMRAP 15 Pull-Ups 20 Burpees 25 Sit-Ups Post your scores to the Whiteboard.

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  • Tuesday 3/17/15

    By admin | In Workouts | on March 16, 2015

    Conditioning: Every 5 Minutes for 5 Rounds 300m/250m Row 15 Deadlifts (155/105 lbs) 50 Double-Unders *Advanced go 185/125 lbs and 75 DUs. Score your slowest round. If Multiple Heats: Group 1 start times: 0, 5, 10, 15, 20 min Group 2 start times: 2, 7, 12, 17, 22 min Auxiliary Strength: 2 Rounds 10 Band […]

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  • Monday 3/16/15

    By admin | In Workouts | on March 15, 2015

    Strength: Strict Press – Find 1 Rep Max 5-5-3-3-1-1-1 *10 Toy Soliders (5R/L) after each set. Conditioning: For Time 800m Run —— 3 Rounds of: 20 Walking Lunges w/ DBs at Sides 10 Handstand Push-Ups —— 800m Run Core: 2-3 Rounds 30 sec Front Plank 20 sec Side Plank Right 20 sec Side Plank Left […]

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