• 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, 7:00am Masters, 9:30am, 12pm, 4:30pm, 5:30pm, 6:30pm

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

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

    SUNDAY10:30am Open Gym

    Show Full Schedule

  • 713-467-1450
  • Contact

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    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Rob'S ARCHIVE

  • Wednesday 02/01/17

    By Rob | In Workouts | on January 31, 2017

    Work Day AMRAP in 45 min No Score Sled Drag AHAP x 50m Rope Climbs x 2 Stone2Shoulder x 2 (1 R/L) Off Center Board Pressing x 5 R/L Double KB Front Rack Carry x 40 m Sledge Swings x 30 15 R/L

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  • Tuesday 01/31/17

    By Rob | In Workouts | on January 30, 2017

    CrossFit West Houston WOD Gymnastics  5 Rounds HSPU x 6 Strict DB Circles x 5 R/L Strength E2MOM 6 Rounds Barbell Bent Over Rows x 10 Scapular Push Ups x 5 Conditioning Lateral Burpees Deadlift 30 Lateral Burpees 30 Deadlift 30 Lateral Burpees Post your scores to the Whiteboard.

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  • Monday 01/30/17

    By Rob | In Workouts | on January 29, 2017

    CrossFit West Houston WOD Strength E2MOM 6 rounds Cleans x 5 Hip Bridges x 5 Conditioning thrusters and pull ups 7 min AMRAP 15 Thrusters 100/65 15 Pull Ups Post your scores to the Whiteboard. Accessory Work 3 Rounds Side Plank R 20sec rest 20 sec Side Plank L 20 Sec rest 20 sec

    CONTINUE READING
  • Saturday 1/28/17

    By Rob | In Workouts | on January 27, 2017

    CrossFit West Houston WOD Strength 15 min Bench Press x 5 Table Top Bridge x 5 Conditioning 24 min EMOM Min 1 8 Power Cleans 115/85 Min 2 8 Front Rack Lunge Steps 4 r/l Min 3 8 S2OH Post your scores to the Whiteboard. Accessory Work 3 Rounds Band Pull Aparts x 10 Smithies […]

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  • Friday 1/27/17

    By Rob | In Workouts | on January 26, 2017

    CrossFit West Houston WOD Gymnastics Push Ups x 9 German Arm Swings x 9 Strength E2MOM 5 Rounds Deadlift x 5 65% each round Conditioning KB Snatch AMRAP in 6 min KB Snatch 53/35/26 Post your scores to the Whiteboard.

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  • Thursday 1/26/17

    By Rob | In Workouts | on January 25, 2017

    CrossFit West Houston WOD Strength E2MOM 6 Rounds Snatch x 5 65 % Cat 2 Cow x 5 Conditioning DU-OHS-PU 50 Double Under Buy IN 15-12-9 OH Squat 135/95 C2B PUll Ups 50 DU Cash OUt Post your scores to the Whiteboard. Accessory Work 3 Rounds Barbell Curls x 12 Couch Stretch x 30 sec […]

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  • Wednesday 1/25/17

    By Rob | In Workouts | on January 24, 2017

    CrossFit West Houston WOD Gymnastics 5 Rounds Feet Together Squats x 9 Side Crab Openers x  5 R/L Strength E2MOM 5 Rounds Stone 2 Shoulder x 2 R/L Conditioning Row-Run 3 Rounds 500m Row 400m Run rest1 min Post your scores to the Whiteboard.

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  • Tuesday 1/24/17

    By Rob | In Workouts | on January 23, 2017

    CrossFit West Houston WOD Gymnastics 5 Rounds V Tuck Ups x 9 Windmills 5 R/L Stength E2MOM 6 Rounds Push Press x 5 65% All Sets Cat 2 Cow x 5 Conditioning box jump- hr push ups 30-20-10 Box Jumps 30/24 HR Push Ups Post your scores to the Whiteboard.    

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  • Monday 01/23/17

    By Rob | In Workouts | on January 22, 2017

    CrossFit West Houston WOD  Strength E2MOM Pause Back Squats x 5 65% *3 sec pause at the bottom of the squat Conditioning 14 min AMRAP 40 Wall Balls 20/14 30 Russian Swings 53/35 20 T2B 10 Cleans 135/95 Post your scores to the Whiteboard. Accessory Work Foam Roll T Spine Foam Roll Quads Foam Roll […]

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  • Saturday 01/21/17

    By Rob | In Workouts | on January 20, 2017

    8:30 AM Class Workout of the Day Partner WOD 400m Run Together 100 Air Squats You Go I Go 80 Box Jumps You Go I Go 60 Jumping Pull Ups You Go I Go 60 DB Push Press Split as needed 80 Synchornized Lunge Steps -40 Each 100 Si Ups You Go I Go 400m […]

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  • Friday 01/20/17

    By Rob | In Workouts | on January 19, 2017

    CrossFit West Houston WOD Crawl E2MOM 6 Rounds 15m Spider Crawls 15m Straight Leg Bear Crawl Conditioning Run DU 800 m run 80 Double unders 600 m Run 60 DU 400m Run 40 DU 200m Run 20 DU Post your scores to the Whiteboard. Accessory  5 min EMOM 5 Strict Pull Ups  

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