• 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 9/29/15

    By Rob | In Workouts | on September 28, 2015

    Power 10 minutes DB Snatch x 5 Yoga Push Ups x 5 Conditioning Row-Burpee-OH Lunge Steps Row 1000m 4 Rounds 10 Burpees to a Plate 20 OH Lunge Steps 55/35 Post your scores to the Whiteboard. Accessory Work x 3 Barbell Bent Over Rows x 10 Hollow Holds x 20 sec

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  • Monday 9/28/15

    By Rob | In Workouts | on September 27, 2015

    Strength Block 15 min Back Squat Work to a heavy 2 DB Bent Over Rows x 5 R/L Table Top Bridge x 3 Conditioning Stone-SU-KBS-Smithie-DBT-T2B 4 min AMRAP 8 Stone Shoulders 12 Sit Ups Rest 1 min 4 min AMRAP 8 Heavy Russian Swings 70/53 12 Smithies Rest 1 min 8 DB Thrusters 12 T2B […]

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  • Saturday 9/26/15

    By Rob | In Workouts | on September 25, 2015

    Power 10 Minutes Broad Jumps x 5 Leg Swings x 10 R/L Conditioning Partner WOD 092615 AMRAP in 15 minutes Alternating Running 1 lap around Park *Non running partner must complete 12 Lunge Steps 6 Burpees prior to running again Post your scores to the Whiteboard.

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  • Friday 9/25/15

    By Rob | In Workouts | on September 24, 2015

    Strength Block 15 Minutes Weighted Pull Ups x 3 Weighted Step Ups x 5 R/L Hamstring Stretch x 20 sec R/L Conditioning Air Squat Jumps-Sit Ups- Push Ups 10 Rounds 10 Air Squat Jumps 10 Sit Ups 10 Push Ups Post your scores to the Whiteboard. Air Squat Jumps-Sit Ups- Push Ups 10 Rounds 10 […]

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  • Thursday 9/24/15

    By Rob | In Workouts | on September 23, 2015

    Strength Block 15 min Deadlift x 3 DB Shoulder Press x 5 Dracular to Superman x 5 Conditioning Track Workout 100m Run rest 30 sec 200 m Run rest 45 sec 300 m Run rest 1 min 400 m Run rest 90 sec 300 m Run rest 1 min 200 m Run Rest 45 sec […]

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  • Wednesday 9/23/15

    By Rob | In Workouts | on September 22, 2015

    Power 10 minutes Power Snatch x 3 Samson Stretch x 20 sec R/L Conditioning Row-Slam Ball-T2B 50 CAL Row 50 Slam Balls 40/30 50 T2B Post your scores to the Whiteboard. Accessory Work 3-4 Rounds Plank Hold x 40 seconds KB Arm Bar x 15 sec R/L

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  • Tuesday 9/22/15

    By Rob | In Workouts | on September 21, 2015

    Strength Block 15 minutes Back Squat x 3 Ring Pull Ups x 5-8 or Ring Rows x 10 Arm Circles x 10 R/L Conditioning Box Jump-Push Jerk-C2B Pull Ups AMRAP in 10 minutes 15 Box Jumps 12 Push Jerks 95/65 6 C2B Pull Ups Post your scores to the Whiteboard. Accessory Work 3-4 rounds Barbell […]

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  • Monday 9/21/15

    By Rob | In Workouts | on September 20, 2015

    Power 12 minutes Work up to Heavy Power Clean Hip Bridge x 5 PC Sets 4@50%-3@60%-3@70%- 2@80%-1@ 90%+   Conditioning Power Clean -Front Squat 6 Rounds Every 2 minutes on the 2 minutes 3 Power Cleans + 5 Front Squats @ 75% of Heavy Power Clean **Record Slowest Round Post your scores to the Whiteboard. […]

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  • Saturday 9/19/15

    By Rob | In Workouts | on September 18, 2015

    8:30 WOD Strength Block 15 minutes HS Hold 20 + Sec Farmers Carry x 50 m (25 m down and back) Shoulder Circles x 10 F/B Conditioning Run DB Snatch 100m run 10 DB Snatch 200m run 20 DB Snatch 300m run 30 DB Snatch 9:30 am Warrior WOD AMRAP 25 min 300 m Sandbag […]

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  • Friday 9/18/15

    By Rob | In Workouts | on September 17, 2015

    Power 10 minutes Power Jerks x 5 Up Dawg with Hip Pry x 20 Workout of the Day Row 1000 m Row Rest 5 minutes 1000 m row Post your scores to the Whiteboard. Accessory Work  TGU x 5 R/L Alternating

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  • Thursday 9/17/15

    By Rob | In Workouts | on September 16, 2015

    Strength Block 15 minutes Weighted Chin Ups x 5 Double KB Lunges x 10 steps Hip Bridges x 5 Conditioning “Cindy” As many rounds as possible in 20 min: 5 Pull-ups 10 Push-ups 15 Squats Post your scores to the Whiteboard.

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