• 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

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    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Rob'S ARCHIVE

  • Thursday 08/11/16

    By Rob | In Workouts | on August 10, 2016

    CrossFit West Houston Strength Block 15 minutes Pendalay rows x 8 Deload DB Step Ups x 5 R/L Lying Hamstring Scissor Kicks x 10 R/l Conditioning KB C&J-1 ASW AMRAP in 8 minutes 3 KB Clean and Jerks 6 1 Arm Swings R/L *do all reps on right then all reps on left = 1 […]

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  • Wednesday 08/10/16

    By Rob | In Workouts | on August 9, 2016

    CrossFit West Houston WOD Strength Block 15 minutes Back Squats x 20 Renegarde Rows x 10 Scorpions x 5 R/L Conditioning Row-Run Row 500m Rest 2 min Run 400m Rest 2 min Row 500m Rest 2 min Run 400m **Record lowest combined time Post your scores to the Whiteboard. Accessory Work 3 Rounds hammer curls […]

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  • Tuesday 08/09/16

    By Rob | In Workouts | on August 8, 2016

    CrossFit West Houston WOD Gymnastics WOD 10 min HS Hold 30 sec or Strict HSPU x 3 DB Circles x 5 R/L V Ups x12 Hip Circles x 5 R/L Conditioning 24 minute EMOM Minute 1 50 ‘ Zercher Stone/Sandbag Carry Minute 2 10 KB Swings AHAP Minute 3 6 DB Strict Press Heavy   […]

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  • Monday 08/08/16

    By Rob | In Workouts | on August 7, 2016

    CrossFit West Houston WOD Power Block 15 min Hang Power Snatch x 5 Vertical Jumps x 3 PVC Pass Throughs x 5 Conditioning Cleans- Lateral Burpees 7 min AMRAP 3 Cleans 155/115 3 :Lateral Burpees 3 Cleans 6 Lateral Burpees 3 Cleans 9 Lateral Burpees Etc Post your scores to the Whiteboard. Accessory Work 3 […]

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  • Saturday 08/06/16

    By Rob | In Workouts | on August 5, 2016

    CrossFit West Houston WOD 8:30 AM Class Strength Block 15 minutes Pendalay Rows x 10 Front Squats x 8 Table Top Bridges x 5 Conditioning Row-Air Squats-Sit Ups-Push Ups-Pull Ups-Burpees 60 CAL Row 50 Air Squats 40 Sit Ups 30 Push Ups 20 Pull Ups 10 Burpees   9:30 AM Warrior WOD “Adam Brown” 2 […]

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  • Friday 08/05/16

    By Rob | In Workouts | on August 4, 2016

    CrossFit West Houston WOD Sprints 5 Rounds 40m Sprint Walk Back Forward Leg Swings x 10 R/L Conditioning Run-Wall Balls 5 Rounds 100 m Run 20 Wall Balls Post your scores to the Whiteboard. Accessory Work 3 Rounds V Ups x15 DB rows x 12 R/L

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  • Thursday 08/04/16

    By Rob | In Workouts | on August 3, 2016

    CrossFit West Houston WOD Strength Block 15 minutes Push Press find a heavy 2 Single Leg DL x 5 R/L Multifidus Band Walk Outs x 3 R/l Conditioning Box Jumps- Smithies -Burpees 21-18-15-12-9-6-3 Box Jumps Smithies **EMOM 3 Burpees Begin with 3 burpees Post your scores to the Whiteboard. Accessory Work 3 Rounds Dead Bugs […]

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  • Wednesday 08/03/16

    By Rob | In Workouts | on August 2, 2016

    CrossFit West Houston WOD Work Day 45 min AMRAP Rope Climb x 1 KB See Saw Press x 15m Down and 15 m Back Sled Drag x 25 m Down and 25 m Back Sledge Hammer Swings x 20 (10 R/10 L) DB Farmers Carry AHAP 50m Down and 50 m Back Bear Crawl x […]

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  • Tuesday 08/02/16

    By Rob | In Workouts | on August 1, 2016

    CrossFit West Houston WOD Power Block 15 Minutes Snatch x 2 Kneeling Rainbow Chops x 5 R/L Hip Circles x 5 R/L Conditioning Strict PU-Push Up-Air squat AMRAP in 7 mnutes 1 Strict Pull Up 2 Push Ups 3 Air Squats 2 SPU 4 Push ups 6 Air Squats Etc. Post your scores to the […]

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  • Monday 08/01/16

    By Rob | In Workouts | on July 31, 2016

    CrossFit West Houston WOD Strength Block 15 minutes  Back Squats x 10 Chin Up x max reps Scapular Push Ups x 10 Conditioning Row-DU- S2Oh Row 500m Double Unders 150 S2OH 30 115/85 Post your scores to the Whiteboard. Accessory Work 3 Rounds DB Bent Over Rows x 12 R/L Side Planks x :20 R/L

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  • Saturday 7/30/16

    By Rob | In Workouts | on July 29, 2016

    CrossFit West Houston WOD Strength Block 15 minutes Sumo KB DL x 12 Push Ups x max reps Banded Reverse Flyes x 10 Conditioning box jumps- run DB PP 30 Box Jumps Run 300m Run 30 DB Push Press 20 Box Jumps Run 200m Run 20 DB Push Press 10 Box jumps Run 100 m […]

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