• Class Schedule

    CLASS SCHEDULE

    MONDAY
    WEDNESDAY
    5am, 6am, 8:30am QuickFit, 9:30am, 12pm, 3:30pm Open Gym, 4:30pm, 5:30pm, 6:30pm

    TUESDAY
    THURSDAY
    5:30am, 7:00am Masters, 8:30am QuickFit, 9:30am, 12pm, 4:30pm, 5:30pm, 6:30pm

    FRIDAY 5am, 6am, 8:30am QuickFit, 9:30am, 12pm, 3:30pm Open Gym, 5pm

    SATURDAY 8:30am, 9:30am Warrior WOD/Open Gym

    SUNDAY10:30am Open Gym

    Show Full Schedule

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  • Contact

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    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Rob'S ARCHIVE

  • Wednesday 08/02/17

    By Rob | In Workouts | on August 1, 2017

    CrossFit West Houston Core Sesh 10 min or 3 Rounds :30 side plank each side :15 smithies 20 Plank knees to elbow Workout of the Day Fran Variation 16:00 clock :15 thrusters :45 rest :15 Pull Ups :45 rest *score total reps c/o CrossFit Mainsite Post your results to the Whiteboard.

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  • Tuesday 08/01/17

    By Rob | In Workouts | on July 31, 2017

    CrossFit West Houston Stamina run-kbs 6 Rounds Every 5 minutes 400m Run 25 Kettlebell Swings Post your results to the Whiteboard. Accessory Work 3x 8 DB Row R/L 12 DB Roll Backs

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  • Macronutrients are essential nutrients that are needed in large amounts on a daily basis. If we consider our daily intake of food as a jar to fill, macronutrients would be the big rocks that take up the bulk of the room in the jar.  These important nutrients help run the ship of our body as […]

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  • Monday 07/31/17

    By Rob | In Workouts | on July 30, 2017

    CrossFit West Houston WOD Warm Up 2x :60 Straddle Stretch 10 Barbell Good Mornings 10 Empty Barbell Back Squats Strength Back Squat 5-5-3-3-2 then, 10 reps at 65% of heavy set of 2 Conditioning DB Strict Press- Keg Hug Carry 10 min EMOM Even: 10 DB Strict Press 45/35 Odd: Keg Hug Carry 150′ Post […]

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  • Saturday 07/29/17

    By Rob | In Workouts | on July 28, 2017

    CrossFit West Houston WOD 8:30 WOD Wonder Woman/Justice League WOD Wonder Woman 5 min AMRAP 4 Ball Over Shoulder 10 KB Swings rest 1 min The Flash 5 min AMRAP 20 m sprint 10 Air Squats rest 1 min Aquaman 5 min AMRAP 7 Burpees 7 DB Push Press rest 1 min Cyborg 5 min […]

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  • Friday 07/28/17

    By Rob | In Workouts | on July 27, 2017

    CrossFit West Houston WOD  Conditioning Row- farmer carry-waiter walk- water walk 1000 m Row 200 m Farmer Carry 45lb 50 m Waiter Walk R 45lb 50 m Waiter Walk L 45lb Post your scores to the Whiteboard. In remaining time… Strength Find a heavy set of 2 Power Cleans  

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  • Thursday 07/27/17

    By Rob | In Workouts | on July 26, 2017

    CrossFit West Houston WOD Skill Station 1: Ladder : Roving plank, slalom + jump Station 2: Ball over band + side lunge Station 3: banded rotations Strength 12 min Poor Man’s Bench Press – DB 5×5 increase weight each set Conditioning air squats to ball – toes to bar 50-40-30-20-10 Air Squats to ball * […]

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  • Wednesday 07/26/17

    By Rob | In Workouts | on July 25, 2017

    CrossFit West Houston WOD Skill 10 min EMOM Min 1 1-3 rope climbs Min 2 5 push ups Conditioning push press- box jumps 8 rounds Push Press 95/65 20 sec rest 10 sec Box Jumps 20 sec rest 10 sec @ 8:00 Max Effort Double Unders Post your scores to the Whiteboard. Accessory  3x Shoulder […]

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  • Tuesday 07/25/17

    By Rob | In Workouts | on July 24, 2017

    CrossFit West Houston WOD Strength Back Squat 5×4 @ 10-15 lb heavier than last week ** All 5 sets at same weight Conditioning KB Fran 6-9-12-9-6 KB Thrusters 44/30 Pull ups Post your scores to the Whiteboard. Accessory 30 dips  

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  • Monday 07/24/17

    By Rob | In Workouts | on July 23, 2017

    CrossFit West Houston WOD Warm up 3x :30 kbs :30 pigeon stretch r :30 pigeon stretch l :30 mountain climbers Skill Review Cleans work up to wod weight Conditioning Squat Clean 200m Run 20 min AMRAP 5 Bodyweight Squat Cleans 200m Run Post your scores to the Whiteboard. Accessory  Tabata Planks

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  • “Let food be thy medicine and medicine be thy food.” -Hippocrates   Nutrition is one of those topics like politics and religion that can get heated fast. We can make it simple or we can complicate the crap out of it. In reality, however, it is both simple and complicated. It is simple in that […]

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