• 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

  • 713-467-1450
  • Contact

    Let's Keep In Touch!X

    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Rob'S ARCHIVE

  • 10/20/12 CF Kids

    By Rob | In Uncategorized | on October 19, 2012

    Warm up 3 x 1 Length Bear Crawls Crab Walks Monkey Walks Tumbline Forward Rolls Backwards Rolls 3 x 10 BW Rows WOD 15-12-9 Jumping Jacks Air Squats Sit ups

    CONTINUE READING
  • 10/6/12 CF Kids

    By Rob | In Uncategorized | on October 5, 2012

    Warm up 3x Run Backwards to first A/C Run Forwards Hop Forwards High Knee Skipping Freeze Tag 2 Rounds Skill Air Squats and Planks WOD In 6 minutes 15 Burpee Buy in AMRAP rest of the time DB Push Press 5 Air Squats 10 Jumping Jacks 15

    CONTINUE READING
  • Pull Ups: How to Get Better

    By Rob | In Coach's Blog | on October 1, 2012

    This is a typical question that I encounter.  “What exercises can I do to get better at Pull Ups?” The really simple answer to this is to do pull ups. As I have watched over the last almost 4 years, the folks that get better at pull ups, do them regularly and tenaciously. If you […]

    CONTINUE READING
  • Want More Mobility? …..Try Yoga

    By Rob | In Uncategorized | on October 1, 2012

    Maybe you are just looking for new ways to get points for the Whole Life Challenge? Maybe you really want to get more mobile to not hurt as much or not get hurt. Either way why not try yoga. Have you ever seen an inflexible yoga instructor? No! No matter what your reason is to […]

    CONTINUE READING
  • 9/29/12 CF Kids

    By Rob | In Uncategorized | on September 28, 2012

    Warm Up 3x Chimp Walk 10 Broad Jumps 10 Bear Crawl 2x lengths Skill Deadlift Box Jumps WOD 15 -12-9 Deadlift Burpees Box Jumps Game

    CONTINUE READING
  • Week 1 Day 3 9/29/12

    By Rob | In Uncategorized | on September 28, 2012

    Warm Up Back Squat w/u set 1 (90% 1RM x .4) x 5 reps w/up set 2 (90%1RM x.5) x 5 reps w/up set 3 (90%1RM x.6) x 3 reps Work Sets Set 1 (90%1RM x.65) x 5 Set 2(90%1RM x.75) x 5 Set 3(90%1RM x.85) x 5+ Bench Press w/u set 1 (90% 1RM […]

    CONTINUE READING
  • Week 1 Day 2 9/27/12

    By Rob | In Uncategorized | on September 25, 2012

    Deadlift w/u set 1 (90% 1RM x .4) x 5 reps w/up set 2 (90%1RM x.5) x 5 reps w/up set 3 (90%1RM x.6) x 3 reps Work Sets Set 1 (90%1RM x.65) x 5 Set 2(90%1RM x.75) x 5 Set 3(90%1RM x.85) x 5+ Assistance Work Heavy Russian Swings 7 x 10 Farmers Carry  […]

    CONTINUE READING
  • Strength Week 1 Day 1 9/25/12

    By Rob | In Uncategorized | on September 24, 2012

    Strict Press w/u set 1 (90% 1RM x .4) x 5 reps w/up set 2 (90%1RM x.5) x 5 reps w/up set 3 (90%1RM x.6) x 3 reps Work Sets Set 1 (90%1RM x.65) x 5 Set 2(90%1RM x.75) x 5 Set 3(90%1RM x.85) x 5+ Assistance Work One Arm KB Strict Press 5 x […]

    CONTINUE READING
  • 9/22/12 CF Kids

    By Rob | In Uncategorized | on September 21, 2012

    Warm up 3x 1 length Frog Jumps 1 length Bear Crawl 1 length kangaroo hops Virus Tag Air Squat Review WOD AMRAP in 6 min Run to 1st A/C 10 Air Squats Game

    CONTINUE READING
  • What to Do About Mobility?

    By Rob | In Coach's Blog | on September 16, 2012

    You have 56 days of mobility for the Whole Life Challenge. What do you do? It can be really overwhelming to think about what you need to work on and what to do. Watch the website as we will be adding some videos and articles to help out. Make sure you have some tools available […]

    CONTINUE READING
  • Meet Tom and Beth

    By Rob | In Testimonials | on September 16, 2012

    Meet Tom and Beth! This great couple have been members of CrossFit West Houston since February. You can see these wonderful folks either during the noon class or afternoons. They are also typically at the Olympic Classes and Yoga tool. They are making health and fitness a priority! If you don’t know these folks, take […]

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