• 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, 9:30am, 12pm, 4:30pm, 5:30pm, 6:30pm CrossFit/Elements

    FRIDAY 5am, 6am, 9:30am, 12pm, 3:30pm Open Gym, 5pm

    SATURDAY 8:30am CrossFit/Elements, 9:30am Warrior WOD/Open Gym

    SUNDAY10:30am Open Gym

    Show Full Schedule

  • 713-467-1450
  • Contact

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    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Rob'S ARCHIVE

  • Tuesday 09/06/16

    By Rob | In Workouts | on September 5, 2016

    CrossFit West Houston WOD Power Block 15 min Cleans 5-5-5-5 Hip Bridge x 5 Workout of the Day FC-KB Swing-Push Ups-Run 150 m Single Arm Farmer Carry Buy In 75 m R/75m L then 3 Rounds 30 KB Swings 30 Push Ups then 300m Run Post your scores to the Whiteboard. Accessory Work 3 rounds […]

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  • Monday 09/05/16

    By Rob | In Workouts | on September 4, 2016

    ***There is only one class today 9:30! Conditioning “Fight Gone Bad” Three rounds of: Wallball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push press, 75 pounds (Reps) Row (Calories) *In this workout you move from each of five stations after a minute. The clock […]

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  • Saturday 09/03/16

    By Rob | In Workouts | on September 2, 2016

    CrossFit West Houston WOD 8:30 AM Strength Block 15 min Block Double KF Front Squats x 2 Max Pull Ups Couch Stretch 20 sec R/L Conditioning Wall Balls-box jumps-T2B 21-21-15-9 Wall Balls Box Jumps T2B Accessory Work 3 Rounds Band Pull Aparts x 10 30 sec Front Plank 9:30 AM Warrior WOD warrior wod 090316 […]

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  • Friday 09/02/16

    By Rob | In Workouts | on September 1, 2016

    CrossFit West Houston WOD Work Day 45 min 1 Rope Ascent 150 m Backward Sled Pulls AHAP Stone 2 Shoulder x 2 R/L Suitcase Lunge Steps 1 length of the mat Sledgehammer Swings x 20 HSPU x 3-6

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  • Thursday 09/01/16

    By Rob | In Workouts | on August 31, 2016

    CrossFit West Houston WOD Strength Block 15 min 5 min TGU skill Work 5 min TGU x 2 r/l Double KB Sumo DL x 5 Roly Poly x 5 Conditioning KB Swing- Gob Sq- kb snat-kb lunge-kb clean and Jerk 4 min AMRAP 8 KB Swings 53/35 8 Goblet Squats Rest 1 min 3 min […]

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  • Wednesday 08/31/16

    By Rob | In Workouts | on August 30, 2016

    CrossFit West Houston WOD Strength Block 20 minutes Power Cleans Find a heavy 1 rep Max Push Ups Shoulder Screw x 5 R/L Conditioning Burpees Death by Burpees min 1 one burpee min 2 two burpees Etc until you tap out Post your scores to the Whiteboard. Accessory Work 3 Rounds T2B x 10-15 DB […]

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  • Tuesday 08/30/16

    By Rob | In Workouts | on August 29, 2016

    CrossFit West Houston WOD Strength Block 15 min Weighted Pull Ups find a heavy 1 Single Arm KB Front Squat x 5 r/L Cobra Stretch x 8 Conditioning Deadlift-DU-Run 5 Rounds 4 Deadlift 275/205 30 DU 200m Run Post your scores to the Whiteboard. Accessory 3 Rounds Bretzel stretch 20 sec R.L DB Hammer Curls […]

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  • Monday 08/29/16

    By Rob | In Workouts | on August 28, 2016

    CrossFit West Houston WOD Strength Block 20 min Push Jerk -find a heavy 1 Single Leg Step Ups 4 R/L Dracula to Superman x 5 Conditioning Row-clusters Row 1000m 20 Clusters 115/85 (squat clean + thruster) Row 500m 10 Clusters Post your scores to the Whiteboard. Accessory 5-10 min Neck Mobility Shoulder Mobility Foam and […]

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  • Saturday 08/27/16

    By Rob | In Workouts | on August 26, 2016

    CrossFit West Houston WOD 8:30 AM Power Block 20 minutes Stone 2 Shoulder 2 R/L 50 m Sprints Rest 1 min Conditioning Partner WOD- Row-box Jumps-Push UPs 12 min AMRAP Partner 1 Row 500m Partner 2 AMRAP 10 Box Jumps 10 Push Ups **Partners rotate after 500m and Pick up AMRAP where left off **Partners […]

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  • Friday 08/26/16

    By Rob | In Workouts | on August 25, 2016

    CrossFit West Houston WOD Strength Block 15 minutes Double KB Front Rack Squats x 3 Ring Pull Ups 3-5/1-2 Strict Muscle Ups Roly Poly x 6 Conditioning Touch and Go Jerks – Air Squats 12 min EMOM Even Minutes 5 Touch and Go Jerks 135/95 Odd Minutes :30 sec Air Squats Post your scores to […]

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  • Thursday 08/25/16

    By Rob | In Workouts | on August 24, 2016

    CrossFit West Houston WOD Strength Block 15 minutes Power Cleans x 3 HS HOld x 20 sec Single Leg Hip Bridgey x 3 R/L Conditioning Bench Press-Run-Burpees-run 30 Bench Press 175/125 400m Run 50 Burpees 600m Run Post your scores to the Whiteboard. Accessory Work 3 Rounds Max Chin Ups Hollow Hold 30 sec

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