• Class Schedule

    CLASS SCHEDULE

    MONDAY
    WEDNESDAY
    5am, 6am, 8:30am QuickFit, 9:30am, 12pm, 3:30pm Open Gym, 4:30pm, 5:30pm, 6:30pm

    TUESDAY
    THURSDAY
    5:30am, 7:00am Masters, 8:30am QuickFit, 9:30am, 12pm, 4:30pm, 5:30pm, 6:30pm

    FRIDAY 5am, 6am, 8:30am QuickFit, 9:30am, 12pm, 3:30pm Open Gym, 5pm

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

    SUNDAY10:30am Open Gym

    Show Full Schedule

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    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Rob'S ARCHIVE

  • Wednesday 09/26/18

    By Rob | In Workouts | on September 25, 2018

    CrossFit West Houston WOD Power Cleans 5 x 3 M 2lbs heavier (-2 3 RM) W 1lb heavier (-6 3RM) Conditioning DB Clean- High Box Jump-Wall ball shots 3 Rounds 3 min AMRAP 3 DB Cleans 6 High Box Jumps 9 Wall Balls rest 1 min * start rounds 2-3 where you left off the […]

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  • Tuesday 09/25/18

    By Rob | In Workouts | on September 24, 2018

    CrossFit West Houston WOD KB Snatch Practice 10 min Conditioning KB Snatch Test 5 minutes As many Kettlebell Snatches as possible Compare to 7/9/2018 Post your scores to the Whiteboard. Gymnastics Practice In remaining time Dips x Max sets Hollow Hold x 45 sec Jefferson Curl x 8

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  • Monday 09/24/18

    By Rob | In Workouts | on September 23, 2018

    CrossFit West Houston WOD Back Squats 3 x 5 M 5 lbs heavier (-3x5RM) W 2.5 lbs heavier (-17.5 5 RM) Conditioning Sprintes Burpee sprints EMOM 12 minutes 15 sec no jump burpees as fast as possible *record total number of burpees Post your scores to the Whiteboard. Pull Ups 3x Max Reps

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  • Saturday 09/22/18

    By Rob | In Workouts | on September 21, 2018

    CrossFit West Houston WOD 8:30 Class Strength 15mins Step Ups x 5 R/L Straight Arm Banded Lat Pull Downs x 15 Hamstring Sliders x 10 Conditioning pull ups run swing Pull Ups 25 Run 600m Russian Swings 50 Run 600m Pull Ups 25 Warrior WOD 9:30 AM Run – rounds of cindy Run 800 m […]

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  • Friday 09/21/18

    By Rob | In Workouts | on September 20, 2018

    CrossFit West Houston WOD Power Cleans 5 x 3 M 2lbs heavier (-4bs 3 RM) W 1lb heavier (-7 3rm) Sexy Friday in remaining time Kelso Shrugs x 12 Bench Tricep Ext x 12 Reverse Flyes x 15 Smithies x 20

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  • Thursday 09/20/18

    By Rob | In Workouts | on September 19, 2018

    CrossFit West Houston WOD Gymnastics Practice 15 mins HSPU HSPU x 10-12 Bench/Box Pike HSPU x 8-12 Wall Walk x 4 L Sit Double Tuck max Hold Single Tuck max Hold Full max Hold Aerobic Capacity Run- T2B burpees 3 Rounds Run 400 m T2B 20 Burpees 10 Rest 2 min Post your scores to […]

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  • Wednesday 09/19/18

    By Rob | In Workouts | on September 18, 2018

    CrossFit West Houston WOD Bench Press 3 x 5 M 2lbs heavier (-2 off 5 RM) W 1 lb heavier (-1 off 5 RM) Deadlift 1 x 5 M 5lbs heavier (-10 off 3 RM) W 2.5 lbs heavier (-20 off 3 RM) Super set above and do 4-5 warm up sets of Deadlift to […]

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  • Tuesday 09/18/18

    By Rob | In Workouts | on September 17, 2018

    CrossFit West Houston WOD Back Squats 3×5 M 5 lbs heavier (-10 lbs off 5RM) W 2.5 lbs heavier (-20lbs off 5 RM) Assault Bike Sprints 10 x  M 6 CAl / W 4 CAL Lunge/Chin Ups 3 x 10 yard Suitcase Lunge Max Chin Ups

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  • Monday 09/17/18

    By Rob | In Workouts | on September 16, 2018

    CrossFit West Houston WOD Aerobic Capacity Re Test 2k Meter Row Post your scores to the Whiteboard. *Compare to July 9th Trunk/Mobility Work 4 Rounds Med Ball to Toes x 10 R/L Jefferson Curl x 8 Med Ball Sit Up Throws x 10 Thoracic Bridge x 3 R/L

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  • Saturday 09/15/18

    By Rob | In Workouts | on September 14, 2018

    CrossFit West Houston WOD Strength 15 mins Seated Banded Leg Curl x 8 (heaviest band possible) Half Kneeling Bottoms Up KB Press x 5 r/l Reverse DB Flyes x 12 Partner WOD Partner workokut 091518 400m Farmers Carry (you go I go 100m each does 200m) 300 Double Unders (switch every 50) 200 Russian Swings […]

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  • Friday 09/14/18

    By Rob | In Workouts | on September 13, 2018

    CrossFit West Houston WOD Gymnastics Strength 15 mins Dips x 8’12 (strict) Hollow Hold x 30 sec Mountain Climber Pull Ups x max Conditioning run-push ups-front squats 4 Rounds Run 300m Push Ups 20 Front Squats 10 135/95 Post your scores to the Whiteboard.

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