• 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

  • Monday 5/27/13 Memorial Day Murph

    By Rob | In Workouts | on May 26, 2013

    ” A nation that forgets its heroes is a nation destined to be forgotten” —President Calvin Coolidge Remember to bring WishList items to donate to the Fisher House 9:15 AM 1/4 and 1/2 Murph Quarter Murph 400 M Run 25 Ring Rows or Jumping Pull Ups 50 Push Ups 75 Squats 400 m Run Half […]

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  • Re Charge

    By Rob | In Coach's Blog | on May 6, 2013

    Recently I discovered that I needed some me time. With doing CrossFit for several years, owning CrossFit West Houston, teaching CrossFit, and having a spouse that works with me at CFWH, yeah I need something else to re charge the batteries. I wanted something to avoid burn out and keep things fresh and get my […]

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  • Reflection

    By Rob | In Coach's Blog | on April 28, 2013

    Sometimes we get so involved in that that when certain things hit us it can rock us to the core. Something like that hit me Saturday morning to remind me of life’s preciousness and to try not to sweat the small stuff and appreciate the little things that are important. The bit of news I […]

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  • 2/9/13 CF Kids

    By Rob | In Uncategorized | on February 8, 2013

    Warm Up 3x Side shuffle left lead Side shuffle right lead Bunny Hops High Knees Butt Kickers Jump Rope Practice 5 min 5x 4 Cone Square Drill Run to first Cone Side shuffle right Back Pedal Side shuffle Left AMRAP in 5 min Run to 1st A/C with slam ball 10 Slam Balls 10 Air […]

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  • 2/5/13 Corp Wellness

    By Rob | In Uncategorized | on February 5, 2013

    Warm-Up: 5 min Agility Ladder Strength and Mobility: 3 Rounds not for time (~5 min) 15 Back Extensions Pry Squat x 20 sec count (on your own) WOD: 8 min AMRAP Ladder 5-10-15-20-25…and so on up the ladder Air Squats Sit-Ups Cool Down: 4 Rounds 20 sec Side Plank Right 20 sec Side Plank Left […]

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  • 2/2/13 CF Kids

    By Rob | In Uncategorized | on February 1, 2013

    Warm Up 3x Skipping Side Shuffle L/Side Shuffle R High Knees Butt Kickers Toy Soldiers 5x 10 m Shuttle Runs Push Ups 2-4-6-8-10-8-6-4-2 Sit Ups 3-6-9-12-15-12-9-6-3 WOD AMRAP in 5 min Run to 3rd A/C 10 Air Squats 10 Mountain Climbers

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  • 1/31/13 Corp Wellness

    By Rob | In Uncategorized | on January 31, 2013

    3 Rounds Squats 10 Plank Holds :30 15 Min AMRAP 3 Laps 10 Push ups 15 Squats * Partners alt movements Part 1 run, part 2 10 push ups, part 1 15 squats

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  • 1/30/13 Corp Wellness

    By Rob | In Uncategorized | on January 30, 2013

    12 min AMRAP Partner 10 Mountain Climbers 50 Single Unders 4 Laps **Alternate partners.

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  • 1/29/12 Corp Well

    By Rob | In Uncategorized | on January 29, 2013

    AMRAP in 9 min 5 Laps Running together 30 Jumping Jacks 20 Lunges ** Jumping Jacks and Lunges Splite Between the Partners

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  • 1/26/13 CF Kids

    By Rob | In Uncategorized | on January 25, 2013

    Agility Ladder 3x Single Foot Per Square 3x Double Feet Per Square 3x Side Single Foot Per Square Right Lead 3x Side Single Foot Per Square Left Lead 3x Side Double Foot Per Square Right Lead 3x Side Double Foot Per Square Left Lead Slam Ball Goblet Squats 4 x 5 Push Ups 4x 7-10 […]

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  • 1/24/13 Corp Wellness

    By Rob | In Uncategorized | on January 24, 2013

    Partner Push Up Ladder 1 1,2 1,2,3 1,2,3,4 1,2,3,4,5 1,2,3,4,5,6 Partner WOD AMRAP in 8 min Broad Jumps accross room and back Then runs 2 Laps Switch every other round

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