• 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 06/07/16

    By Rob | In Workouts | on June 6, 2016

    CrossFit West Houston WOD Strength Block 15 min DB Strict Press x 2 Sumo DL x 5 Band Pull Aparts x 10 Conditioning KB Complex Sn-GU-SW 20 min AMRAP 3 Snatch 1 Get Down 2 Get Up 6 Clean and Press 12 Swings R/L Rest As Needed Post your scores to the Whiteboard. Accessory Work […]

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  • Monday 06/06/16

    By Rob | In Workouts | on June 5, 2016

    CrossFit West Houston WOD Strength Block 15 min OH Squat x  Heavy 2 DB Bent Over Rows Heavy x 5 R/L Cat2Cow x 5 Conditioning RR Man Maker- Run 20 Renegade Man Makers (1 Push Up + 1 Row R + 1 Row L + 1 Push Press) 800m run Post your scores to the […]

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  • Saturday 6/4/16

    By Rob | In Workouts | on June 3, 2016

    CrossFit West Houston WOD 8:30 AM Strength Block 15 minutes KB Front Rack Lunges x 3 R/L Mixed Grip Pull Ups x 6 Dracula 2 Supermans x 5 Conditioning DB Split Snatch – Box Jump 60 DB Split Snatch 30 Right/ 30 Left 60 Box Jumps Post your scores to the Whiteboard. Accessory Work 3 […]

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  • Friday 6/3/16

    By Rob | In Workouts | on June 2, 2016

    CrossFit West Houston WOD Work for 45 min Get Up x 2 R/L Alternating Dips x 5-10 Waiters Walk with KB x 20 m R/L Rope Climb x 1 Windmill x 3 R/L  

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  • Thursday 6/2/16

    By Rob | In Workouts | on June 1, 2016

    CrossFit West Houston WOD Strength Block 15 min DB Strict Press x 3 Snatch Grip DL x 3 Table Top Bridge x 3   Conditioning Row 8 Rounds 200m Row 90 sec Rest Post your scores to the Whiteboard. Accessory Work 3 Rds DB Curls x 10 Ring Rows x 10

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  • Wednesday 06/1/16

    By Rob | In Workouts | on May 31, 2016

    CrossFit West Houston WOD Strength Block 15 min Clean x 3 DB Bench Press x 5 DB Circles x 5 R/L Conditioning 6 Rounds Goblet Lunges 8 R/L Burpees to 6″ target 8 Post your scores to the Whiteboard. Accessory Work 3 Rds Tuck V Upx x 15 Lying Scissor Kicks x 10 R/L  

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  • Tuesday 5/31/16

    By Rob | In Workouts | on May 30, 2016

    CrossFit West Houston WOD Strength Block 15 min OH Squat x 3 Bent Over Barbell Rows x 10 Thoracic Bridge x 2 R/L Conditioning DB Bear Complex 15 min AMRAP 5 DB Deadlift 5 DB Cleans 5 DB S2OH Post your scores to the Whiteboard. Accessory Work 3 Rounds V Tuck Hold x 30 sec […]

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  • Monday 05/30/16

    By Rob | In Workouts | on May 29, 2016

    CrossFit West Houston WOD Only 1 class time 9:30  There will be scaled options Workout of the Day “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest […]

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  • Saturday 5/28/16

    By Rob | In Workouts | on May 27, 2016

    CrossFit West Houston WOD 8:30 AM Power Block 10 min 40m Sprint Walk back Leg Swings 10 R/LWorkout of the Day Run -du-russian swings Run 200 m 50 DU 50 Russian KB Swings 70/53 40 DU 40 RKBS 30 DU 30 RKBS Run 200m 20 DU 20 RKBS 10 DU 10 RKBS Accessory work 3 […]

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  • Friday 5/27/16

    By Rob | In Workouts | on May 26, 2016

    CrossFit West Houston WOD Strength Block 15 min Snatch DL x 5 125% 1RM HSPU x 3-5 Strict Wall Slides x 5 Workout of the Day EMOM Snatch and T2B Even Minutes Power Snatch 5 115/85 Odd 30 secs of T2B Post your scores to the Whiteboard. Accessory Work 3 Rounds L Sit x 10-20 […]

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  • Thursday 5/26/16

    By Rob | In Workouts | on May 25, 2016

    CrossFit West Houston WOD Strength Block 15 min KB Front Rack Lunges x 5 Renegade Rows x 8 R/L Samson Stretch x 20 sec R/L Conditioning Single KB Grace KB Clean and Jerks (30 R/ 30 L) 53/35 **60 Reps Total Post your scores to the Whiteboard. Accessory Work 3 rds Lying T2B x 30 […]

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