• 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

    Let's Keep In Touch!X

    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Rob'S ARCHIVE

  • Tuesday 04/26/16

    By Rob | In Workouts | on April 25, 2016

    CrossFit West Houston WOD Strength Block 20 min CAP Sumo Deadlift 10-8-6-4-2 Table Top Bridge x 2 in between Sets Romanian Straight Leg DL 3x 8 @ 50 % Lateral Leg Swings x 10 R/L Conditioning BPU- DL 4 Rounds For Time 14 Burpee Pull Ups 7 Deadlift 275/185 Post your scores to the Whiteboard. […]

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  • Monday 4/25/16

    By Rob | In Workouts | on April 24, 2016

    CrossFit West Houston WOD Strength Block 20 min time Cap Strict Press 5-4-3-2-1 Banded Pull Aparts x 20 Scorpions x 10 R/L Conditioning C&J-Box Jumps 6 min AMRAP 5 Clean and Jerks 135/95 7 Box Jumps Post your scores to the Whiteboard. Accessory Work 3 Rounds Banded Tricpe Ext x 10 Banded Reverse Fly x […]

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  • Saturday 04/23/16

    By Rob | In Workouts | on April 22, 2016

    CrossFit West Houston WOD 8:30 am Class Strength Block 15 minutes Deadlift x 5 Deload Strict Press x 3 Cobras x 5 Conditioning Partner WOD 042116 Row 1000 m (split 20 Push Ups 40 Med Ball Sit Ups 60 Air Squats 80 Burpees 60 Air Squats 40 Med Ball Sit Ups 20 Push Ups 1000 […]

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  • Friday 04/22/16

    By Rob | In Workouts | on April 21, 2016

    Work for 45 minutes AMRAP Half Get Ups x 2 R/L (not alternating) Sled Drag Forward x 200m AHAP Uneven Farmers Carry x 100m Mixed Grip Pull Ups x 8-10 Hamstring Stretch x 20 sec R/L  

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  • Thursday 04/21/16

    By Rob | In Workouts | on April 21, 2016

    CrossFit West Houston WOD Strength Block 15 Min Push Press x 5 Deload Single Leg DL x 5 R/L PVC Pass Throughs x 10 Conditioning KB Run-GS-Push Ups 400 m KB Run then 3 rounds 20 Goblet Squats 53/35 20 Push Ups then 400m KB Run Post your scores to the Whiteboard. Accessory Work 3 […]

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  • Wednesday 04/20/16

    By Rob | In Workouts | on April 19, 2016

    CrossFit West Houston WOD Strength Block 15 min Max Rep Pull Ups Weighted Step Ups x 5 R/L Lateral Leg Swings x 10 R/L Conditioning S2S-Bur-KB Clean-Smithies 6 min AMRAP 6 S2S 6 Burpees rest 2 min 6 min AMRAP 6 KB Clean R/L 6 Smithies Post your scores to the Whiteboard. Accessory Work Tabata Planks

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  • Tuesday 04/19/16

    By Rob | In Workouts | on April 18, 2016

    CrossFit West Houston WOD Strength Block 15 min Back Squat x 5 Deload DB Bent Over Rows x 5 R/L Samson Stretch x 30 Sec R/L Conditioning Row- HPS-OHS-PU 10 min AMRAP 1000 m Row AMRAP in remaining time 5 Hang Power Snatch 7 OH Squats 9 Pull Ups Post your scores to the Whiteboard. […]

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  • Monday 04/18/16

    By Rob | In Workouts | on April 17, 2016

    *****Evening Classes are back on starting at 4:30 PM. Keep a careful eye on the weather. CrossFit West Houston Power Block 15 min Establish a Heavy 2 Rep Clean Hip Bridges Conditioning Thrusters-T2B 21-15-9 Thrusters 95/65 T2B Post your scores to the Whiteboard.   Accessory Work 3 Rounds Barbell Bent Over Rows x 10 Couch […]

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  • Autonomic Overdrive

    By Rob | In Announcements, Coach's Blog | on April 17, 2016

    Over the last seventeen years in the fitness business from my start as a Personal Trainer to currently owner of CrossFit West Houston, I have learned a lot about movement, nutrition health and the human body. Daily I am amazed at how the human body can perform and how it functions inside and out. It […]

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  • Saturday 4/16/16

    By Rob | In Workouts | on April 15, 2016

    CrossFit West Houston WOD 8:30 Class Strongman/Strongwoman 9:30 Class Warrior WOD 041616 “Harper” AMRAP in 23 minutes 9 C2B Pull Ups 15 Power Cleans 135/95 21 Air Squats 400m Weighted Run (45/35 Plate or DB) Post your scores to the Whiteboard.  

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  • Friday 4/15/16

    By Rob | In Workouts | on April 14, 2016

    CrossFit West Houston Strength Block  15 minutes Weighted Pull Ups- Find a heavy 1 Rep DB Suitcase Lunge Steps x 12 Thoracic Bridge x 3 R/L Conditioning KB Swings – Wall Walks 40 KB Swings (Russian) 70/53 4 Wall Walks 30 KB Swings 3 Wall Walks 20 KB Swings 2 Wall Walks 10 KB Swings […]

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