• 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

  • 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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  • Friday 3/27/15

    By admin | In Workouts | on March 26, 2015

    Strength: 15 Minutes Snatch Grip Deadlift x 5 Reps L-Sit/Knee Tuck x 10-15 Seconds Thoracic Bridge x 6 Reps (3R/L) Conditioning: Every 3 Minutes for 5 Rounds Run 200 Meters 10 DB Snatch (45/30 lbs, Alternating) *Score your slowest round. Post your scores to the Whiteboard.

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  • Thursday 3/26/15

    By admin | In Workouts | on March 25, 2015

    Strength: 15 Minutes DB Curls x 12 Reps, Alternating (6R/L) Single Arm DB Strict Press x 6 R/L Side Plank Right x 20 sec Side Plank Left x 20 sec Conditioning:  10 min AMRAP 1 Wall Walk 5 Toes to Bars 10 Ball Slams (30/20 lbs) Post your scores to the Whiteboard.

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  • 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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