• 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

  • Tuesday 5/12/15

    By Rob | In Workouts | on May 11, 2015

    Strength Block 15 min Push Press x 3 Double KB DL x 8 Hip Bridges x 5   Conditioning Tabata DU Rest 1 min Tabata Push Ups Record lowest of each Accessory Work  4 Rounds Ring Rows x 10 Get Up Sit Upx 8 (4R/4L)

    CONTINUE READING
  • Monday 5/11/15

    By Rob | In Workouts | on May 10, 2015

    Power 10 minutes 40 m Sprint Hamstring Stretch x 30 R/L   Accessory Work for 10 minutes Get Up x 1R/1L Work up to a heavy Set Down Dog Hold x 30 seconds Conditioning EMOM 10 minutes 2 Cleans + 4 FS  115/85

    CONTINUE READING
  • Saturday 5/9/15

    By Rob | In Workouts | on May 8, 2015

    Strength Block 15 minutes Strict Ring/Bar Dips x 5-10 Single Leg Deadlift x 5 R/L Deep lunge with  Rotation x 5R/L   Conditioning AMRAP 15 min 5 Strict Pull Ups 10 High Wall Ball Shots 20 Sledge Hammer Swings 300m Run

    CONTINUE READING
  • Friday 5/8/15

    By Rob | In Workouts | on May 7, 2015

    Strength Block 15 minutes Bent Over Rows x 12 R/L Goblet Reverse Lunges x 12 (6R/L) Conditioning 12 min AMRAP 300 m Run 20 mountain Climbers (10R/10L) 10 Squat Jumps ***9:30 AM and noon will be at the Campbell Road Park. No Open Gym!

    CONTINUE READING
  • Thursday 5/7/15

    By Rob | In Workouts | on May 6, 2015

    Power 10 minutes Hang Power Snatch x 5 Up Dog with Hip Pry x 20 seconds Conditioning 10-9-8-7-6-5-4-3-2-1 Cleans 135/95 Push Ups **EMOM beginning at zero 3 burpees until the above is completed Accessory Work 3 Rounds Mixed Grip Curls x 12 KB Arm Bar x 20 seconds    

    CONTINUE READING
  • Wednesday 5/6/15

    By Rob | In Workouts | on May 5, 2015

    Strength Block 15 min Max Rep Strict Pull UPs Back Squat x 5 Half Frog with Leg Raise x 3 R/L Conditioning 3 Rounds 1 min Row for CAL 1 min Push Press 75/55 1 min Heavy Russian Swings 1 min Slam Balls 40/30 1 min Rest Core/Mobility 3 Rounds Leg Raise with Rotation 5R/5L […]

    CONTINUE READING
  • Tuesday 5/5/15

    By Rob | In Workouts | on May 4, 2015

    Power 10 minutes High Box Jumps x 5 Couch Stretch x 30 sec R/L Accessory Work 10 minutes Elevated Ring Rows x 8-10 Hollow Hold x 20 sec Conditioning AMRAP 10 minutes EMOM 5 Thrusters 115/85 *In remaining time of the minute perform AMRAP DU    

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  • Monday 5/4/15

    By Rob | In Workouts | on May 3, 2015

    Strength Block 15 minutes Deadlift x 10 @ 65% DB Push Press x 10 Hip Bridge x 5   Accessory Work 10 minutes Tuck lever progression/Ring Row Hold x 10 sec Overhead Pullover x 10 Conditioning 12 minute AMRAP 25 m shuttle run 5 Med ball sit ups 2x 25 m shuttle run 10 med […]

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  • Sunday 5/3/2015

    By Rob | In Workouts | on May 2, 2015

    Strength Block 15 minutes Push Ups x 15 Weighted Step Ups x 10 (5R/5L) Big Arm Circles 10 F/B Conditioning Row 500 Run 200 Row 250 Run 400

    CONTINUE READING
  • Warrior WOD -5/2/15

    By Rob | In Workouts | on May 1, 2015

    AMRAP in 25 minutes Buy In 200 ft Stone Carry AMRAP in remaining time 5 Pull Ups 10 Thrusters 75/55 15 Burpees to a plate Run 300 m ***Open Gym is at 8:30 or 10:30

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  • Saturday 5/2/15

    By Rob | In Workouts | on May 1, 2015

    5 Rounds Minute 1 12 Slam Balls Minute 2 12 Heavy Russian Swings Minute 3 12 Bent Over Rows 6R/6L Conditioning 400m Sandbag Run 400m Run (No Sandbag) 200m Sandbag Run 200m Run(No Sandbag)   ***Open Gym is at 8:30 or 10:30

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