• 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 07/10/17

    By Rob | In Workouts | on July 9, 2017

    CrossFit West Houston WOD Skill/Practice 6:00 6-8 Beat Swings/Kips 10 WBS Focus on Quality not Quantity Conditioning “Fran” 21-15-9 reps, for time: Thruster (95 lbs) Pull-ups Post your scores to the Whiteboard. Cool Down Plank +30 Shoulder taps :30 sec plank :60 saddle stretch

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  • Saturday 07/08/17

    By Rob | In Workouts | on July 7, 2017

    CrossFit West Houston WOD No 8:30 AM WOD due to special event at CFWH Warrior WOD 9:30 Warrior WOD 070817 30:00 Running Clock 2 Mile run Then in the remaining time: ME Calories on the rower ** Special Thanks for CrossFit Houston for WOD Post your scores to the Whiteboard.

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  • Friday 07/07/17

    By Rob | In Workouts | on July 6, 2017

    CrossFit West Houston WOD Conditioning Row-Burpees-DU-Sit Ups Tabata Row for CAL 1:00 Tabata Burpees 1:00 Tabata Double Unders 1:00 Tabata Sit Ups 1:00 *Score= total reps Post your scores to the Whiteboard.   Strength  In remaining time Work up to heavy set of 2 DL Accessory Work Foam Roll

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  • Thursday 07/06/17

    By Rob | In Workouts | on July 5, 2017

    CrossFit West Houston WOD  Conditioning Squat Cleans- Rope Climbs 5-4-3-2-1 Squat Cleans * 1 Rope Climb in between each set Post your scores to the Whiteboard. Cool Down 500m Row 10 TGU R/L  

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  • Wednesday 07/05/17

    By Rob | In Workouts | on July 4, 2017

    CrossFit West Houston WOD Bodyweight Strength 10:00 to complete Pull Up Ladder 1-2-3-4-5-6-5-4-3-2-1 Rest as needed in between Conditioning Double KB Swing -FR Lunge 18-15-12-9 Double KB Swing FR Lunge Buy OUt: 50 Sit Ups Post your scores to the Whiteboard. Accessory  3x Hamstring Sliders x 3-5 Super Couch Stretch x 30 sec R/L

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  • Tuesday 07/04/17

    By Rob | In Workouts | on July 3, 2017

    CrossFit West Houston WOD  Open Gym 9:00 AM to 10:30 AM with Optional WOD Conditioning “The Seven” 7 rounds for time of: 7 Handstand push-ups 7 Thrusters (135 lbs) 7 Knees to elbows 7 Deadlifts (245 lbs) 7 Burpees 7 Kettlebell swings (2 pood) 7 Pull-ups Post your scores to the Whiteboard.

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  • Monday 07/03/17

    By Rob | In Workouts | on July 2, 2017

    CrossFit West Houston WOD Conditioning Push ups-PP-FS-SU 4 Rounds 20 Push Ups 10 Front Squats 95/65 10 Push Press 20 Sit Ups Post your scores to the Whiteboard. Accessory Work 2 Sets 12 DB Bicep Curls 12 DB Rows R/L 30 Banded Tricep Extensions

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  • Saturday 07/01/17

    By Rob | In Workouts | on June 30, 2017

    CrossFit West Houston WOD 8:30 WOD   Rocky WOD Rocky WOD 2 Rounds 2:00 Bear Crawl Sled Drag Rest :30 sec 2:00 5 Sandbag Shoulers than AMRAP 5 Sandbag Squats + 8 Step overs Rest :30 sec 2:00 Sledge Hammer Swings Rest :30 sec 2:00 Rock Pile Rest :30 sec 2:00 AMRAP 5 Push Ups […]

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  • Friday 06/30/17

    By Rob | In Workouts | on June 29, 2017

    CrossFit West Houston WOD Warm Up skill Work 6:00 minutes 15 Double Unders or Attempts 5 PVC Pass Thrus 10 Russian KB Swings Skill Work 15 min Clean Comples 1 Hang Power Clean + 1 Hang Squat Clean ( Practice for WOD work up to 60-65 % of 1 RM) Conditioning HPC-sit up-fs-burpees over bar […]

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  • Thursday 06/29/17

    By Rob | In Workouts | on June 28, 2017

    CrossFit West Houston Skill Practice DU Practice 3 attempts – ME DU Strength/Warm Up 10:00 EMOM Minute 1 : 50 Foot Waiter’s Carry R/L Minute 2: 10 Wall Balls to black line Workout of the Day Row-Thrusters-Burpees For Time: 1000m Row 50 Thrusters 45 lb 35 Burpees Post your scores to the Whiteboard. Cool Down […]

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  • Wednesday 06/28/17

    By Rob | In Workouts | on June 27, 2017

    CrossFit West Houston WOD Strength 12:00 Push Press 5×5 Conditioning Run- AMRAP- Run 15:00 Running Clock -3 parts Part 1 8:00 to complete 800m Run Part 2 7:00 AMRAP (8:00 to 15:00) 5/3 Strict Pull Ups 10 Push Press 75/55 Part 3 at the 15:00 minute mark 800m Run Post your scores to the Whiteboard. […]

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