• 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

  • Friday 1/22/16

    By Rob | In Workouts | on January 21, 2016

    CrossFit West Houston WOD Strength Block 20 min Deadlift Work up to a heavy 2 rep HS Hold x 30-45 sec Hip Bridge x 5 Workout of the Day DU-Thruster-Pull Up AMRAP in 10 min 120 DU Buy In AMRAP in Remaining Time 3 Thrusters 115/85 3 Pull Ups 115/85 6 Thrusters 6 Pull Ups […]

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  • Thursday 1/21/16

    By Rob | In Workouts | on January 20, 2016

    CrossFit West Houston WOD Strength Block 15 min Double KB Front Squat + Press x 5 Max Pull Ups or 3 Rope Climbs Shoulder Circles x 10 R/L Workout of the Day 1 Mile Run Post your scores to the Whiteboard. Accessory Work 3 Rounds Dips x 10-15 Hanging Knee Raises x 10-15

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  • Wednesday 01/20/16

    By Rob | In Workouts | on January 19, 2016

    CrossFit West Houston Power 15 minutes Establish a Heavy 2 rep Clean Scorpions x 5 R/L Conditioning CJ-PU-AS AMRAP in 15 minutes 3 Rounds AQAP 3 Clean and Jerks 75% of 2 rep heavy set 6 Push Ups 9 Air Squats Rest 1 min *Score is total number of individual Rounds Post your scores to […]

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  • Tuesday 01/19/16

    By Rob | In Workouts | on January 18, 2016

    CrossFit West Houston WOD Strength Block 20 minutes Bench Press x Heavy 2 Rep Reverse Goblet Lunges x 5 R/L Lying Figure 4 Stretch 20 Sec R/L Conditioning KBHP-KB1AS AMRAP in 12 min Kettlebell High Pull/or KB Snatch x 5 KB One Arm Swing x 5 * All reps are performed on one hand then […]

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  • Monday 01/18/16

    By Rob | In Workouts | on January 17, 2016

    CrossFit West Houston WOD Strength Block 20 minutes Back Squat Work Up to a heavy 2 rep KB Windmills x 3 R/L Couch Stretch x 20 sec R/L Conditioning Stone 2 shoulder-burpee-bear crawl 2 min AMRAP Stone 2 Shoulders rest 1 min 2 min AMRAP Burpees rest 1 min 2 min AMRAP 20 m Bear […]

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  • Saturday 01/09/16

    By Rob | In Workouts | on January 8, 2016

    CrossFit West Houston WOD 8:30 AM Class Power 10 minutes Heavy DB Snatch 5 R/L Single Leg Bridge x 5 R/L Workout of the Day Run -Wall Balls-KB Swings 400 m Run 20 Wall Balls 20 Russian Swings 300m Run 15 Wall Balls 15 KB Swings 200 m Run 10 Wall Balls 10 KB Swings […]

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  • Friday 01/08/16

    By Rob | In Workouts | on January 7, 2016

    CrossFit West Houston WOD Strength Block 15 minutes Deadlift x 5 DB Strict Press x 5 Dracula to Supermans x 10 Conditioning Run-FR Lunge-PJ AMRAP in 12 minutes Run 600m AMRAP in remaining Tim Barbell Front Rack Lunges x 12 alternating Push Jerks x 6 Post your scores to the Whiteboard. Accessory Work 3 Rounds […]

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  • Thursday 01/07/16

    By Rob | In Workouts | on January 6, 2016

    CrossFit West Houston WOD Strength Block 15 minutes Double KB FS x 5 Pull Ups x max Ankle Mobility Conditioning Run-PU-BJ-SU-Run Run 400m 40 Push Ups 40 Box Jumps 40 Sit Ups Run 400M Post your scores to the Whiteboard. Accessory Work 3 Rounds Smithies x 15 Roly Polys x 10

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  • Wednesday 01/06/16

    By Rob | In Workouts | on January 5, 2016

    CrossFit West Houston WOD Power 10 minutes Power Clean x 3 Hip Bridges x 5 Conditioning Triple AMRAPS 3min AMRAP 60 DU Buy IN (2xSU) AMRAP Hang DB Cleans Rest 1 min 3 min AMRAP 60 DU Buy In (2xSU) AMRAP Alternating DB Snatch Rest 1 min 3 min AMRAP 60 D Buy IN (2xSU) […]

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  • Tuesday 01/05/16

    By Rob | In Workouts | on January 4, 2016

    CrossFit West Houston WOD Strength Block 15 min Bench Press x 5 Single Leg DL x 5 Kneel 2 Down Dog x 5 Conditioning “Jackie” For time: 1000 meter row 50 Thrusters (45 lbs) 30 Pull-ups Post your scores to the Whiteboard. Accessory Work 3 Rounds HS Hold x 20-30 sec Empty Bar OHS x […]

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  • Monday 01/04/16

    By Rob | In Workouts | on January 3, 2016

    CrossFit West Houston WOD Strength Block 15 minutes Back Squats x 5 Barbell Bent Over Rows x 5 (Heavy) Hamstring Strech w/yoga strap x 20 sec R/L Conditioning T2B-Burpees 18-15-12-9-6-3 T2B Burpees Post your scores to the Whiteboard. Accessory Work 3 Rounds DB Hammer Curls x 10 Planks x 30 sec    

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