• 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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    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Rob'S ARCHIVE

  • Plant Your Feet

    By Rob | In Coach's Blog | on July 26, 2012

    As humans on planet earth, we have a very intimate relationship with the ground and gravity. If we did not have gravity we would be floating debris in space. Thankfully gravity keeps us connected to the ground. In weight training much of what we wish to accomplish is to overcome gravity in order to elevate […]

    CONTINUE READING
  • 7/26/12 KB

    By Rob | In Uncategorized | on July 25, 2012

    Skill Get Ups 10 Minutes Swing/Goblet Descending Ladder 10 Swings/ 10 GS 9 Swings/9 GS 8 Swings/8 GS etc. Conditioning 25 Push Ups 25 Swings R/L 15 Push Ups 15 Swings R/L

    CONTINUE READING
  • 7/24/12 KB

    By Rob | In Uncategorized | on July 24, 2012

    Skill Clean Practice 10 Minutes Stength Heavy Swings sets of 10 Heavy Goblet Squat Sets of 5 Conditioning Run 100 40 Swings Run 200 30 Swings Run 300 20 Swings Run 400 10 Swings

    CONTINUE READING
  • 7/22/12

    By Rob | In Workouts | on July 21, 2012

    Skill 10 minutes of Rope Climbs Conditioning In 10 minutes 10 Bodyweight Deadlifts 10 Pull Ups AMRAP 200 Run 10 Burpees

    CONTINUE READING
  • 7/19/12 KB

    By Rob | In Uncategorized | on July 19, 2012

    Strength KB Press 5×3 Plank Holds 5x 30 sec Wall Slides 5×5 Conditioning Tabata one arm Swings (alternate each round) Rest 1 min Tabata Goblet Squat/Sit Ups (alternate each round)

    CONTINUE READING
  • 7/15/12

    By Rob | In Uncategorized | on July 14, 2012

    Strength Deadlift 5-4-3-2-2-2 Mobility Hamstring Stretch :30 R/L after each Deadlift Set Conditioning 21-15-9 Box Jump Overs Push Jerks Pull Ups

    CONTINUE READING
  • 7/12/12 KB

    By Rob | In Uncategorized | on July 11, 2012

    Strength Goblet Squats 5 x5 Push Ups 5 x max 10 Spiderman Swings 2 Arm Swings 5-10-15-20-15-10-5 Conditioning in 6 minutes Run 200 m Backwards Then 1 Goblet Squat 2 Two Arm Swings 2 Goblet Squats 4 Two Arm Swings 3 Goblet Squats 6 Two Arm Swings etc

    CONTINUE READING
  • 7/10/12 KB

    By Rob | In Uncategorized | on July 9, 2012

    Get Ups 3 Rounds Get Up R Hand OH Walk 50 meters Get Down Get Up L Hand OH Walk 50 meters Get Down Heavy Swings 8 Rounds 7 Swings Rest 20 Secs in between Conditioning 5 Rounds 5 One Arm Swings R/L 10 Sit Ups 25 Double Unders

    CONTINUE READING
  • 7/8/12

    By Rob | In Workouts | on July 7, 2012

    Handstand Push Ups 3×3 Skill Work 10 minutes of Double Under Practice Conditioning 500 m Row 200 m OH Carry 500 m Row 200m OH Carry

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  • 7/5/12 KB

    By Rob | In Uncategorized | on July 4, 2012

    ****Notice the picture above. Jodie has her glutes and hamstrings loaded up, with her shoulders squared and feet completely flat and balanced. She is set to perform a solid swing! Skill Get Up Practice 10 minutes Swing Ladder: One Arm Swings 6-5-4-3-2-1 5-4-3-2-1 4-3-2-1 3-2-1 2-1 1 Conditioning In 10 minutes: Begin with Tabata Push […]

    CONTINUE READING
  • 7/3/12 KB

    By Rob | In Uncategorized | on July 3, 2012

    Skill one arm KB Clean Strength One Arm KB Clean and Press 5×5 R/L 2 Arm Russian Swing Heavy 5X% Samson Stretch 30 sec R/L Conditioning 50 Air Squats 25 Two Arm Russian Swings 400 m Run 40 Air Squats 20 Swings 200 m Run 30 Air Squats 10 Swings 100m Run

    CONTINUE READING
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