• 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

  • 6/1/12

    By Rob | In Workouts | on May 31, 2012

    Strength: 3 Rounds Back Squat x 8 reps (at 50% 1RM or less) Rope Climb x 1-3 ascents (depending on proficiency with movement) Hip Bridge x 5 Conditioning: 8 min AMRAP 10 Hollow Rocks 10 Ball Slams 5 Broad Jumps

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  • 5/31/12 KB

    By Rob | In Uncategorized | on May 30, 2012

    3x with a light bell 10 2ASW 10 1ASW R/L 10 Goblet Squats Skill Work Power Swings with a Heavy Belll 10 x 5 (You go I go partners each 10 sets) One Arm Swing Ladders R/L 1 1 2 1 2 3 1 2 3 4 1 2 3 4 5 1 2 3 […]

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  • 5/31/12

    By Rob | In Workouts | on May 30, 2012

    Strength: 3 Rounds HSPU x AMRAP in 30 seconds Rest 30 seconds Pistols x AMRAP in 1 minute (or 30 sec pistol hold each leg) Rest 1 minute Conditioning: Partner Workout – 12 Rounds for time: 50m Heavy Farmer’s Carry 100m Sprint (50m down/50m back) *Partners start 50m apart. I go, you go format. Each […]

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  • 5/30/12

    By Rob | In Workouts | on May 29, 2012

    Strength: 5 Attempts at Max Box Jump Mobility: Couch Stretch x 30 sec R/L between attempts Hero WOD – “Rahoi” 12 min AMRAP: 12 Box Jumps, 24″ 6 Thrusters, 95 lbs 6 Bar-facing Burpees U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, […]

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  • 5/29/12

    By Rob | In Workouts | on May 28, 2012

    ***Drink Plenty of Water*** Skill L-Sit Accumulate 90 seconds in L-sit as quickly as possible. Strength 3 Rounds, not for time. One round consists of the following: 1 Power Clean + 1 Push Press 2 Power Cleans + 2 Push Press 3 Power Cleans + 3 Push Press 4 Power Cleans + 4 Push Press […]

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  • 5/29/12

    By Rob | In Uncategorized | on May 28, 2012

    Strength Double KB Front squats 3 x 5 Push Ups     3 x Max Skill Get Up to Kneeling 10 min You Go I Go Conditioning 10-20-30 Russian Swings Sit Ups Mountain Climbers

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  • 5/28/12

    By Rob | In Workouts | on May 27, 2012

    “Murph” Run 1 mile 100 Pull Ups 200 Push Ups 300 Squats Run 1 mile ** Upscale to 20 lb vest There will be scales available, 1/2 murph, partner murph, team murph ***Also bring bring your donations for the “Hitman Platoon”

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  • 5/26/12

    By Rob | In Workouts | on May 25, 2012

    Partner WOD Partner Grace 30 Clean and Jerks 135/95 (EachPartner does 15) Followed immediately by Partner Jackie Row 1000 (500m each) 50 Thrusters with 45lb Bar (25 each) 30 Pull Ups (15 each) Followed immediately by Partner Grace 30 Clean and Jerks 135/95

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  • It Starts With Food

    By Rob | In Uncategorized | on May 25, 2012

    Did you know that our good buddies and Nutrition Partners Whole 9 Life have written a book? And that book is currently in pre order mode on Amazon. If you were impressed with the winners of the “Go Against the Grain Contest” then this is a must read book. This book will be full of […]

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  • 5/25/12

    By Rob | In Workouts | on May 24, 2012

    HSPU sets of 3 Deadlifts sets of 3 LAX on Shoulders Conditioning Tabata Air Squats 1:00 Rest Sit Ups 1:00 rest Row for Cal Score is total for low round for each

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  • 5/24/12

    By Rob | In Workouts | on May 23, 2012

    ****Drink Plenty of Water**** Strength Back Squats sets of 5 Ring Dips sets of 5 Hamstring stretch Conditioning “OPT Flight Simulator” Double Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 (Start with 5 double unders unbroken stop, then do 10 unbroken, etc. If at any number you break before the prescribed number you must start over for that number.) 20 minute […]

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