• 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

  • Thursday 05/05/16

    By Rob | In Workouts | on May 4, 2016

    CrossFit West Houston WOD Strength/Power Block  Touch n Go Jerks 5 x 3 @ 75% Dracula to Supermans x 5 Conditioning Pistols/Hang Snatch/1 Rope Climb 10-8-6-4-2 Pistols/Lunges Hang Snatch (115/45) *1 Rope Climb Between Each Set Post your scores to the Whiteboard. Accessory 3 Rounds Skin the Cat Hip Bridges x 5 Branded Hamstring Stretch […]

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  • Wednesday 05/04/16

    By Rob | In Workouts | on May 3, 2016

    CrossFit West Houston WOD Strength Block 20 m Sumo Deadlift 5-4-3-2-1 Hip Bridge x 3 Deficit Conventional DL @ 50% Standing Glute Kick Backs x 10 R/L Conditioning Sprint-DL-T2B 5 Rounds For Time 50m Sprint 5 Deadlifts 315/185 10 T2B Post your scores to the Whiteboard. Accessory Work 3 Rounds Banded Good Mornings x 30 […]

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  • Tuesday 05/03/16

    By Rob | In Workouts | on May 2, 2016

    CrossFit West Houston WOD Strength Block  Strict Press 5-5-5-5 Wall Arm Circles x 3 R/L DB Bench Press 3×6 heavy Reverse shoulder circles x 10 Workout of the Day “Elizabeth” 21-15-9 reps, for time: Clean (135 lbs) Ring Dips Post your scores to the Whiteboard. Accessory Work 3 Rounds Band Pull Aparts x 12 Band […]

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  • 10 General Physical Skills

    By Rob | In Announcements, Coach's Blog | on May 2, 2016

    Back in 2002 CrossFit was in its infancy well before it became a market leader as it is today.  Greg Glassman the founder of CrossFit wrote a two part article called “What is Fitness?”.  In part one Glassman outlines the four Fitness models that CrossFit is based upon. Today we are going to look at […]

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  • Monday 05/02/16

    By Rob | In Workouts | on May 1, 2016

    CrossFit West Houston WOD Strength Block 15 minutes Zercher Squat 5-4-3-2-1 Band Pull Aparts x 10 in between each set KB/DB Split Squat 3 x 8-12 R/L Forward Leg Swings x 10 R/L Conditioning KB Thrusters-DU-pull ups 11 min AMRAP 10 Double KB Thrusters 30 Double Unders 10 Pull Ups Post your scores to the […]

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  • Saturday 4/30/16

    By Rob | In Workouts | on April 29, 2016

    CrossFit West Houston WOD 8:30 AM Class Strength 20 min Cap 5 Rounds Paused Bench Press (3 sec Pause at Bottom) x 2 (Explosively) DB Clean And Jerks x 3 R/L Big Arm Circles backwards x 10 Conditioning DB PP-PU-Run 12 min AMRAP DB Push Press x 12 Pull Ups x 24 300m Run Accessory […]

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  • Friday 4/29/16

    By Rob | In Workouts | on April 28, 2016

    CrossFit West Houston WOD Strength 15 minute  AHAP Farmers Carry x 50m KB Rack Hold x 20 secs Conditioning Row- Jump squats and KB Curtis P’s 4 min AMRAP row 200m 10 Jump Squats Rest 2 min 4 min AMRAP Double KB Curtis P’s Clean Lunge lunge Press) ** 3 Burpee Penalty for dropping or […]

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  • Thursday 4/28/16

    By Rob | In Workouts | on April 27, 2016

    CrossFit West Houston WOD Strength 15 minutes Clean Complex 5 sets: 1 Squat Clean + 1 power Clean + 1 Hang Clean + 1 Jerk ** add weight each set Banded Lateral Leg Ext x 10 Conditioning Snatches -Muscle Ups 5-4-3-2-1 Snatches (115/75) Muscle ups (Scale C2B pull ups plus 2x push ups) Post your […]

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  • Wednesday 4/27/16

    By Rob | In Workouts | on April 26, 2016

    CrossFit West Houston WOD Strength 20 min Time Cap Zercher Squat 5-5-3-3-1-1 DB Bicep Curls x 10 Hip Bridges x 5 Conditioning Pistol-kbs-fs 18 min AMRAP 5 Pistols R/L (Scale Lunges) 10 Double KB Swings 15 Double KB FS Post your scores to the Whiteboard. Accessory Work 2 Rounds Banded Hip Adductor Ext x 20 […]

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  • Tuesday 04/26/16

    By Rob | In Workouts | on April 25, 2016

    CrossFit West Houston WOD Strength Block 20 min CAP Sumo Deadlift 10-8-6-4-2 Table Top Bridge x 2 in between Sets Romanian Straight Leg DL 3x 8 @ 50 % Lateral Leg Swings x 10 R/L Conditioning BPU- DL 4 Rounds For Time 14 Burpee Pull Ups 7 Deadlift 275/185 Post your scores to the Whiteboard. […]

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  • Monday 4/25/16

    By Rob | In Workouts | on April 24, 2016

    CrossFit West Houston WOD Strength Block 20 min time Cap Strict Press 5-4-3-2-1 Banded Pull Aparts x 20 Scorpions x 10 R/L Conditioning C&J-Box Jumps 6 min AMRAP 5 Clean and Jerks 135/95 7 Box Jumps Post your scores to the Whiteboard. Accessory Work 3 Rounds Banded Tricpe Ext x 10 Banded Reverse Fly x […]

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