• 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, 7:00am Masters, 9:30am, 12pm, 4:30pm, 5:30pm, 6:30pm

    FRIDAY 5am, 6am, 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

  • Thursday 04/06/17

    By Rob | In Uncategorized, Workouts | on April 5, 2017

    CrossFit West Houston WOD Gymnastics 5 Rounds Shoulder Touches x 10 R/L Push Ups x 12 Sprint E2MOM 6 rounds 40m Sprints Fwd Leg Swings x 10 R/L Conditioning Run Renegade Man Maker 400m Run 10 Renegade Man Makers rest 1 min 200m Run 20 Renegade Man Makers Post your scores to the Whiteboard.

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  • Wednesday 04/05/17

    By Rob | In Workouts | on April 4, 2017

    CrossFit West Houston WOD Gymnastics 5 Rounds Beat Swings x 8 HollowHold 2 Superman x 10 rolls Strength E2MOM 6 Rounds Split Jerk x 3 Dracula to Superman x 5 Conditioning 12 min EMOM Even 10/8 Row for CAL Odd- 30 sec of Air Squats Score = Air Squat Total Post your scores to the […]

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  • Tuesday 04/04/17

    By Rob | In Workouts | on April 3, 2017

    CrossFit West Houston WOD Strength E2MOM 6 Rounds Deadlift x 3 Scapular Push Ups x 6 Conditioning “Helen” 3 rounds for time: 400 meter run 21 kettlebell swings (1.5 pood) 12 pull-ups Post your scores to the Whiteboard. Accessory Work 3 Rounds Side Planks x 20 sec R/L DB Concentration Curls x 8 r/l  

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  • Monday 4/3/17

    By Rob | In Workouts | on April 2, 2017

    CrossFit West Houston WOD Power E2MOM Cleans 5-5-3-3-3-3 Hip Bridge x 5 Conditioning Thruster-bar facing burpee-front plank-sprint 5 Rounds EMOM min 1 6 Thrusters 115/85 min 2 30 sec of Bar Facing Burpees min 3 30 sec Front Plank min 4 Sprint 200m Post your scores to the Whiteboard. Accessory Work¬† 3 Rounds DB Rows […]

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  • Saturday 04/01/17

    By Rob | In Workouts | on March 31, 2017

    CrossFit West Houston WOD 8:30 AM Gymnastics 5 rounds Shoulder Touches x 5 R/L Push ups x 9 Power E2MOM 6 Rounds Snatch x 5 Conditioning Run-DB Snatch-box jumps 12 min AMRAP 400m in remaining time 20 Alt DB Snatch 20 Box Jumps 9:30 Warrior WOD warrior wod 040117 30 min AMRAP 500m Row 40 […]

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  • Friday 03/31/17

    By Rob | In Workouts | on March 30, 2017

    CrossFit West Houston WOD Strength E2MOM 6 Rounds 30m Stone Carry Conditioning Row-Gob Squat-Ring Dip 1000m Row 50 Goblet Squats 53/35 30 Ring Dips Post your scores to the Whiteboard. Accessory Work 3 Rounds Smithies x 15 Ring Rows x 10    

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  • Thursday 03/30/17

    By Rob | In Workouts | on March 29, 2017

    CrossFit West Houston WOD Gymnastics 5 Rounds Beat Swings x 6-8 HollowHold2Superman x 5 R/L Strength E2MOM 6 Rounds Split Jerk x 5 *work up to 60-70% Conditioning KB swings-Pull Ups 5 Rounds 20 KB Swings 10 Pull Ups Post your scores to the Whiteboard.  

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  • Wednesday 03/29/17

    By Rob | In Workouts | on March 28, 2017

    CrossFit West Houston WOD Strength E2MOM 6 Rounds Pause Back Squats x 5 Work up to 60 % Conditioning Row-kb snatch-lunge-sit up 60 CAL row 50 KB Snatch 25 r/l 40 Alt Lunges 30 Sit Ups Post your scores to the Whiteboard. Accessory Work 3 Rounds Back Ext x 15 Foam Roll -T spine, Quads

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  • Tuesday 03/28/17

    By Rob | In Workouts | on March 27, 2017

    CrossFit West Houston WOD Strength E2MOM 6 Rounds Weighted Pull ups x 5 Goblet Squat Pry 20 sec Conditioning Run-hpc-bur 10 min AMRAP 800m Run Buy In In remaining time 5 Hang Power Cleans115/85 10 Burpees Post your scores to the Whiteboard. Accessory Work 3 Rounds Lat Stretch x 20 sec r/l Front Planks x […]

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  • Monday 03/27/17

    By Rob | In Workouts | on March 26, 2017

    CrossFit West Houston WOD Gymnastics 5 Rounds HS Hold x 15 sec DB Circls x 5 R/L Strength 6 Rounds E2MOM Deadlift x 5 Standing Pigeon x 15 sec R/L Workout of the Day T2B-Box Jumps 18 T2B 20 Box Jumps 15 T2B 20 Box Jumps 12 T2B 20 Box Jumps 9 T2B 20 Box […]

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  • Saturday 03/25/17

    By Rob | In Workouts | on March 24, 2017

    CrossFit West Houston WOD 8:30 Class Strength E2MOM 6 rounds Single Leg Deadlifts x 6 r/l Hamstring stretch x 20 sec r/l conditioning run push press 100m Run 40 Push Press 75/55 200m run 30 PP 300m run 20 PP 400m Run 10 PP Accessory Work 3 Rounds Face Pulls x 15 V Tucks x […]

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