• Class Schedule

    CLASS SCHEDULE

    MONDAY
    TUESDAY
    WEDNESDAY
    5am, 6am, 9:30am, 12pm, 4:30pm, 5:30pm, 6:30pm

    THURSDAY5:30am, 9:30am, 4:30pm, 5:30pm, 6:30pm

    FRIDAY5am, 6am, 9:30am, 12pm, 5pm

    SATURDAY8:30am
    10:30am Warrior WOD

    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

  • 6/16/12

    By Rob | In Workouts | on June 15, 2012

    Working in teams of 3, complete the following: Part 1 – 4 min AMRAP Rope Climbs (teams share 1 rope) Immediately followed by: Part 2 – 12 min AMRAP: 200m Run AMRAP Box Jumps (24/20”) AMRAP Hand Release Push-Ups Partner 1 will run 300m while partners 2 and 3 perform as many box jumps and […]

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  • SeeFit coming July 6th

    By Rob | In Uncategorized | on June 15, 2012

    On July 6th, CrossFit West Houston will be hosting some CrossFitters from the University of Miami. They are on a cross country trek from Florida to Carson City CA and the CrossFit Games. Along the way they are stopping at CrossFit boxes to raise awareness and funds to help fund research and treatment for Corneal […]

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  • 6/15/12

    By Rob | In Workouts | on June 14, 2012

    Strength: OHS x 3 Strict Pull-Up x 5-10 Hamstring Stretch x 30 sec R/L Conditioning: Every Minute on the Minute for 12 Minutes complete the following: Minutes 1–4: 20 Russian KB Swings Minutes 5–8: 60 meter Sprint Minutes 9–12: 12 Ball Slams

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  • 6/14/12 KB

    By Rob | In Workouts | on June 14, 2012

    Strength Goblet Squats 3 x5 Get Ups     3×3 Mobility Shoulder circles Swing/Push Up Laddeer (Each number is R/L for the swings) 1 1-2 1-2-3 1-2-3-4 1-2-3-4-5 1-2-3-4 1-2-3 1-2 1 WOD 15 Burpees 3 Rounds 10 American swings 20 Box Jumps 15 Burpees

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  • 6/14/12

    By Rob | In Workouts | on June 13, 2012

    Strength: Power Clean x 2 Ring Push-Up x 5-10 Hip Bridge x 3 (10 sec Hold) Conditioning: Lateral Burpees: 15-12-9-6-3 Heavy Thrusters: 5-4-3-2-1

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  • 6/13/12

    By Rob | In Workouts | on June 12, 2012

    Skill: 10 minutes of Double Under & Kipping Pull-Up Practice Conditioning: 20 Pull-Ups 40 Double-Unders 400m Run 15 Pull-Ups 30 Double-Unders 400m Run 10 Pull-Ups 20 Double-Unders 400m Run Cool Down: Weighted Planks – 3 x 30 sec Holds

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  • 6/12/12

    By Rob | In Uncategorized | on June 11, 2012

    5 x 5 Power Swings Two Arm Swings 20 seconds each rest 5 – 10-15-20-15-10-5 Snatch Skill Work Conditioning 4 Rounds 5 Swings R 5 Snatch R 5 Presses R Run 200 m 5 Swings L 5 Snatch L 5 Presses Run 200m

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  • 6/12/12

    By Rob | In Workouts | on June 11, 2012

    Strength: Power Snatch x 2 Ring Row x 10 Band Pass Throughs x 5 Conditioning: 3 Rounds for Max Reps: 90 sec Power Snatch @ 80% 2RM 60 sec Sit-Ups 30 sec Rest

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  • It Starts With Food Review

    By Rob | In Coach's Blog | on June 11, 2012

    As many of you know, we are a Whole 9 Life Partner. Several times a year, we will have nutritional challenges based around their Whole 30 program to many people’s personal success. As a coach, I have been blessed to see this program change many people’s life in just a short 30 days. As an […]

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  • 6/11/12

    By Rob | In Workouts | on June 10, 2012

    Strength: Back Squat x 5 Single Arm KB Press x 5 R/L Lat Stretch with Green Band (30 sec R/L) Conditioning: Part 1 – Courtesy of CrossFit Houston WOD Scala Competition: 200 ft. Uneven Farmer’s Carry (4 x length of mats) 200 ft. Slam Ball Chest Pass (40/30 lbs) 200 ft. Uneven Farmer’s Carry Rest […]

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  • 6/10/12

    By Rob | In Workouts | on June 9, 2012

    Skill Hand Stand Holds 5 x 30 seconds on 30 Seconds off Rest 2:00 L – Sits  5 x 15 seconds on 15 seconds off Conditioning 3 Rounds Row 500 m 20 Push Press 95/65

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