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    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

    SUNDAY9:30am

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    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Rob'S ARCHIVE

  • 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

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  • 6/25/12

    By Rob | In Workouts | on June 24, 2012

    *****Drink Plenty of Water******** Strength: Back Squat x 2 Reverse Grip Pull-Up x AMRAP LAX Ball Hips x 30 sec R/L Conditioning: 3 Rounds for Time: 7 HSPU 12 Front Squats (95/65 lb) The Cost of CrossFit

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  • 6/23/12

    By Rob | In Workouts | on June 22, 2012

    Working with a partner, complete the following for time: 150 Push-Ups *Non-working Partner holds top of Deadlift* 150 Russian Swings *Non-working Partner holds plank* 150 Air Squats *Non-working Partner holds chin over pull-up bar*

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  • 6/22/12

    By Rob | In Workouts | on June 21, 2012

    Power Clean – Find 1RM Ring Dips x 5 Front Rack Stretch with Band x 30 sec R/L Conditioning: In 3 min: Run 200m 5 Burpees AMRAP T2B Rest 1.5 min In 3 min: Run 200m 5 Burpees AMRAP Wall Ball Shots Rest 1.5 min In 3 min: Run 200m 5 Burpees AMRAP DB C&J

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  • 6/21/12 KB

    By Rob | In Uncategorized | on June 20, 2012

    Strength Goblet Squats 5-5-5-5 Weighted Push Ups 5-5-5-5 Heavy KB Russian Swings 5-5-5-5 Skill Get Up Practice Conditioning Run 400 m 3 Rounds 10 Double KB Lunges 10 Double KB Swings Run 400 m

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  • 6/21/12

    By Rob | In Uncategorized, Workouts | on June 20, 2012

    OHS – Find 1RM LAX Ball Shoulders Conditioning: 10 min AMRAP 10 DB Snatches (5R/5L) 10 Lunges w/ DB 20 DU’s

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  • 6/20/12

    By Rob | In Workouts | on June 19, 2012

    Skill: Hang Cleans and Push Jerks Conditioning: “DT” 5 Rounds for Time: 12 Deadlifts (155/105 lbs) 9 Hang Cleans 6 Push Jerks

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  • 6/19/12 KB

    By Rob | In Uncategorized | on June 18, 2012

    One Arm Swings 10-9-8-7-6-5-4-3-2-1 **** do a HSPU on each even number **** 3x Waiters Walk 50 m R/L WOD 50 Air Squats 40 Russian Two Arm Swings 30 Sit Ups 20 Push Ups 10 Broad Jumps ***Every minute on the minute 5 Burpees , Including first minute)

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  • 6/19/12

    By Rob | In Workouts | on June 18, 2012

    Front Squat x 3 Bent Over Row x 6 Foam Roll Thoracic Spine x 30 sec Conditioning: 12-10-8-6-4 Reps for Time of: Chest to Bar Pull-Ups Tall Box Jumps Run 100m after each Round

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