• 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 03/04/16

    By Rob | In Workouts | on March 3, 2016

    CrossFit West Houston WOD Power 10 minutes Heavy DB Snatches 5 R/L Hip Bridges x 10 Conditioning Open WOD 16.2 Post your scores to the Whiteboard.

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  • Thursday 03/03/16

    By Rob | In Workouts | on March 2, 2016

    CrossFit West Houston WOD AMRAP in 45 minutes TGU 1 R/1 L Hand Over Hand Seated Sled Pull Sledge Hammer Swings 20 R/L 50 m keg OH Carry or Double KB OH Carry (25m down and back) Strict Chin UPs 8-12 Hanging Knee Ups x 10

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  • Wednesday 03/02/16

    By Rob | In Workouts | on March 1, 2016

    CrossFit West Houston WOD Strength Block 15 minutes Single Arm KB Press Light Weight 10 reps R/L Double KB Sumo DL x 5 Table Top Bridges x 5 Conditioning Run-DU-Row-DU Run 800m 50 Double Unders Row 500 m 50 DU Post your scores to the Whiteboard. Accessory Work 3 Rounds Cobras x 5 Ring Rows […]

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  • Tuesday 03/01/16

    By Rob | In Workouts | on February 29, 2016

    CrossFit West Houston WOD Power Block 15 min Cleans x 5 Hip Bridges x 5 Conditioning Wall Balls-T2B 8 Wall Balls 20/14 8 T2B Post your scores to the Whiteboard. Accessory Work 3 Rounds Smithies x 15 Barbell Curls x 10

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  • Monday 2/29/16

    By Rob | In Workouts | on February 28, 2016

    CrossFit West Houston WOD Strength Block 15 minutes Front Squats x 5 @ 65%-70% DB Bent Over Rows on Bench x 10 R/L Lying Alternating Leg Raise x 10 R/L Conditioning Tabata Push Ups rest 1 min Tabata Box Jumps/Step Ups Rest 1 min Tabata Pull Ups/Ring Rows Rest 1 min Post your scores to […]

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  • Chains for Strength & Power

    By Rob | In Announcements, Coach's Blog | on February 28, 2016

      Article by: Matt Spaid   I love chains! Some of you may have seen me utilizing chains when I lift, or have heard me encouraging others to use them during strength work. The reason is simple: they work. You can feel how well they work just after the first time you’ve used them. So […]

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  • Saturday 2/27/16

    By Rob | In Workouts | on February 26, 2016

    8:30 WOD Guest Instructor Jay Armstrong   9:30 Warrior WOD Warrior WOD 022716 Continuous Running Clock 0-15 minutes Run 1.5 miles /Scale 1 mile **Rest in the remaining time 15-30 minutes 7 rounds 7 Burpees 7 Ring Dips/Stationary Dips **Rest in the remaining time 30-45 minutes Row 500m 5 Rounds 15 Air Squats 30 Double […]

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  • Friday 2/26/16

    By Rob | In Workouts | on February 25, 2016

    CrossFit West Houston Power Block 10 minutes Heavy DB Snatch x 5 R/L Hip Bridge x 10 Workout of the Day Open WOD 16.1 Post your scores to the Whiteboard. Accessory Work 3 Rounds DB Bent Over Rows x 5 R/L Yoga Push Ups x 5

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  • Thursday 2/25/16

    By Rob | In Workouts | on February 24, 2016

    CrossFit West Houston WOD Strength Block 15 minutes Single Leg DL x 4 R/L Bench Press x 3 PVC Pass Throughs x 8 Conditioning 2k Meter Row Post your scores to the Whiteboard. Accessory Work 3 Rounds Feet Elevated Ring Rows x 10 Lying T2B x 20

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  • Wednesday 2/24/16

    By Rob | In Workouts | on February 23, 2016

    CrossFit West Houston WOD Power Block 15 minutes Cleans x 3 (work to heavy 3) Scorpions x 5 R/L Conditioning AirSquats-PushUps-Run 40 Air Squats 40 Push Ups 100 m Run 30 Air Squats 30 Push Ups 200m Run 20 Air Squats 20 Push ups 300m Run 10 Air Squats 10 Push ups 400m Run Post […]

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  • Tuesday 2/23/16

    By Rob | In Workouts | on February 22, 2016

    CrossFit West Houston WOD Strength Block 20 minutes Front Squat work up to a heavy 2 Rep Vertical Jump 3 Barbell Rows x 10 AHAP Conditioning PP-1ASW-Smithie DB Push Press x 6 1 Arm KB Swing Heavy x 6 R/L Smithie x 12 Post your scores to the Whiteboard. Acccessory Work 3 Rounds Table Top […]

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