• Class Schedule

    CLASS SCHEDULE

    MONDAY
    TUESDAY
    WEDNESDAY
    5am, 6am, 9:30am, 12pm, 4:30pm, 5:30pm, 6:30pm

    THURSDAY5:30am, 9:30am, 4:30pm, 5:30pm, 6:30pm

    FRIDAY5am, 6am, 9:30am, 12pm, 5pm

    SATURDAY8:30am
    10:30am Warrior WOD

    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

  • 7/8/12

    By Rob | In Workouts | on July 7, 2012

    Handstand Push Ups 3×3 Skill Work 10 minutes of Double Under Practice Conditioning 500 m Row 200 m OH Carry 500 m Row 200m OH Carry

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  • 7/5/12 KB

    By Rob | In Uncategorized | on July 4, 2012

    ****Notice the picture above. Jodie has her glutes and hamstrings loaded up, with her shoulders squared and feet completely flat and balanced. She is set to perform a solid swing! Skill Get Up Practice 10 minutes Swing Ladder: One Arm Swings 6-5-4-3-2-1 5-4-3-2-1 4-3-2-1 3-2-1 2-1 1 Conditioning In 10 minutes: Begin with Tabata Push […]

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  • 7/3/12 KB

    By Rob | In Uncategorized | on July 3, 2012

    Skill one arm KB Clean Strength One Arm KB Clean and Press 5×5 R/L 2 Arm Russian Swing Heavy 5X% Samson Stretch 30 sec R/L Conditioning 50 Air Squats 25 Two Arm Russian Swings 400 m Run 40 Air Squats 20 Swings 200 m Run 30 Air Squats 10 Swings 100m Run

    CONTINUE READING
  • 7/1/12

    By Rob | In Uncategorized | on July 1, 2012
  • 6/30/12

    By Rob | In Workouts | on June 29, 2012

    Teams of two complete the following for max reps. Each round is scored separately. In 6 minutes: Run 400m (together) AMRAP Thrusters (switch every 5 reps) Rest 3 minutes and add weight to bar In 6 minutes: Run 400m (together) AMRAP Thrusters (switch every 3 reps) Rest 3 minutes and add weight to bar In […]

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  • 6/29/12

    By Rob | In Workouts | on June 28, 2012

    ***Drink Plenty of Water**** Strength: 3 Rounds OHS x 8 (50% 1RM) DB Good Mornings x 10 Pigeon Pose x 30 sec R/L Conditioning: 3 Rounds for Time: 25 Double-Unders 20 American KB Swings 15 KB SDHP

    CONTINUE READING
  • 6/28/12 KB

    By Rob | In Uncategorized | on June 28, 2012

    Two Arm Ladders 5 5-10 5-10-15 5-10-15-20 5-10-15-20-25 Get Up Practice 10 minutes WOD AMRAP in 8 minutes 5 Goblet Squats 7 Push Ups 9 Burpees

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  • 6/28/12

    By Rob | In Workouts | on June 27, 2012

    ***Drink plenty of Water**** Strength: 3 Rounds Power Clean x 1.1.1.1 (4 reps – rest 10 sec between each) Tall Box Jumps x 5 Front Rack Stretch with Band x 30 sec R/L Conditioning:  Teams of two complete the following with one partner working at a time. 14 Total Rounds (7 per partner) of: 2 […]

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  • 6/27/12

    By Rob | In Workouts | on June 26, 2012

    Skill: 1-Arm Russian KB Swings Conditioning: Tabata 10 meter Sprints Rest 1 min Tabata Sledge Swings Rest 1 min Tabata Slam Ball Up-and-Overs Rest 1 min Tabata 1-Arm Russian KB Swings (Alternate R/L every interval) The score for each movement will be the lowest number of reps completed in any of the eight work intervals. […]

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  • 6/26/12

    By Rob | In Workouts | on June 25, 2012

    Strength: 3 Rounds Power Snatch x 1.1.1.1 (4 reps – rest 10 sec between each) Front Leaning Rest on Rings x 30 sec Shoulder Openers x 10 Conditioning: 4 Rounds for Time: 20 Ball Slams 20 Jump and Touches (to target at least 12” above reach) 20 Sit-Ups Overhead Stability

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  • 6/26/12 KB

    By Rob | In Uncategorized | on June 25, 2012

    Strength Front Rack Squat 5-5-5-5(R/L) Strict Press   5-5-5-5(R/L) Hip Bridges 5 Swings 5-10-15-20-15-10-5 Two Arm Swings 15 secs rest between sets Conditioning AMRAP in 12 minutes Run 200 15 Swings 15 Sit ups Conditioning

    CONTINUE READING
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