• 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 12/27/17

    By Rob | In Workouts | on December 26, 2017

    CrossFit West Houston WOD Strength Push Press+Push Jerk 15 m Clock to Complete 5-7 sets 2 Push Press + 3 Push Jerks Conditioning DB Snatch-PP-burpee pull up 3 Rounds 21 DB Snatches 50/45 R/L 15 Push Press 95/6 9 Burpee Pull Ups Post your scores to the Whiteboard. Cool Down: 200m Walk foam roll  

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  • Tuesday 12/26/17

    By Rob | In Workouts | on December 25, 2017

    CrossFit West Houston WOD Strength Clean Complex 10 min E2MOM 1 hang squat clean + 1 squat clean + 1 Front squat Work to a heavy Conditioning Bottom to bottom squat-hs hold 10 Rounds 20 sec Air squat 10 Squat hold Then 3 Attempts at Max Handstand Hold Post your scores to the Whiteboard. Cool […]

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  • Saturday 12/23/17

    By Rob | In Workouts | on December 22, 2017

    CrossFit West Houston WOD Same WOD for 8:30 and 9:30 Class Workout of the Day 12 days of Christmas 2017 12 Front Squats 135/95 11 Cal Row 10 KB Snatches 5 R/5L 9 Deadlifts 135/95 8 Plyo Push Ups 7 Kipping Pull Ups 6 Lateral Burpees 50 m Odd Object Carry 4 Toes2Bar 3 Push […]

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  • STOP Cardio….now!

    By Rob | In Announcements, Coach's Blog | on December 22, 2017

    Go into any commercial gym and you will see rows and rows of cardio machines, treadmills, stair machines, and ellipticals. Over the years, the “Cardio” area in commercial gyms has grown while the free weight area has shrunk. Given that more space is given to cardio machines, cardio must be the answer to losing weight […]

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  • Friday 12/22/17

    By Rob | In Workouts | on December 21, 2017

    CrossFit West Houston WOD Skill /Warm Up 3 sets Wall Walk with holds x 3-5 Stone2Shoulder x 4 Ring Rows x 6-8 Beat Swings x 5-8 Conditioning jr-bur-kbs-pu 20 min EMOM Min 1 :30 Jump Rope Min 2 10 Burpees Min 3 :30 KB swings Min 4 10 Pull Ups Post your scores to the Whiteboard. […]

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  • Thursday 12/21/17

    By Rob | In Workouts | on December 20, 2017

    CrossFit West Houston WOD Strength Back Squats 5-5-3-3-3-2 *between sets complets KB Cross Body RDL x 10 each side Workout of the Day walking lunge-kb and jerk-sandbag get up 8 min AMRAP Suitcase Walking Lunge 50Ft Double KB Clean and Jerk x 5 Rest 2 min 30 Sandbag Get Ups For Time Post your scores […]

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  • Wednesday 12/20/17

    By Rob | In Workouts | on December 19, 2017

    CrossFit West Houston WOD Warm Up 3x Pillar Plank Press Up x 10 Pillar Plank Hold Alternating Reach x 10 Empty Bar Muscle Clean x 5 Empty Bar FS x 5 Empty Bar Strict Press x 5 Conditioning row-fs-push up-pull up-du-pc-pp-box j-run 50 Calorie row 40 Front squats 95/65 30 Push Ups 20 Pull UPs […]

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  • Tuesday 12/19/17

    By Rob | In Workouts | on December 18, 2017

    CrossFit West Houston WOD Strength E2MOM Deadlifts x 5 Add weight each round, build to heavier than your conditioning weight Workout of the Day deadlift-ring dips 21-15-9 Deadlifts Ring Dips 225/155 Post your scores to the Whiteboard. 12 Days of Christmas Build Up (will do two sessions sat 12/23 at 8:30 and 9:30) 8 Plyo […]

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  • Monday 12/18/17

    By Rob | In Workouts | on December 17, 2017

    CrossFit West Houston WOD Strength/Warm Up 5×4 Overhead Squat Practice//warm up Workout of the Day OH S-SU-KBS 3 Rounds 21 OH Squats 95/65 21 Sit Ups 21 KB Swings 53/35 Post your scores to the Whiteboard. 12 days of Christmas Build Up 7 Kipping Pull Ups 6 Lateral Burpees 50 m Odd Object Carry 4 […]

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  • Saturday 12/16/17

    By Rob | In Workouts | on December 15, 2017

    CrossFit West Houston WOD 8:30 AM Class Strength 10 E2MOM Deadlifts x 4 Conditioning DL-run-su 18 min AMRAP 10 Deadlift 185/135 200m Run 15 sit ups 12 Days of Xmas Buildup 6 Lateral Burpees 5 Fifty M Odd Object Carry 4 Toes2Bar 3 Push Jerks 135/95 2 Odd Object Shoulders 100m run 9:30 Warrior WOD […]

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  • Friday 12/15/17

    By Rob | In Workouts | on December 14, 2017

    CrossFit West Houston WOD  Conditioning Stamina 800m Run x 2 Rest 2:00 Conditioning II Tabata Push Ups – Bottom to Bottom Tabata Squats Tabata Push Ups Rest 2:00 Bottom to Bottom Tabata Squats Post your scores to the Whiteboard. 12 Days of Xmas Buildup 5 Fifty M Odd Object Carry 4 Toes 2 Bar 3 […]

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