• 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

    Let's Keep In Touch!X

    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Rob'S ARCHIVE

  • Monday 12/07/15

    By Rob | In Workouts | on December 6, 2015

    Conditioning “Fran” 21-15-9 reps, for time: Thruster (95 lbs) Pull-ups Post your scores to the Whiteboard. *** 10 min Cut Off Power 15 mins Build to a heavy 3 Reps Clean Single Leg Hip Bridge x 3 R/l Accessory Work 3 Rounds Barbell Curls x 10 Samson Stretch x 20 sec r/l

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  • Saturday 12/5/15

    By Rob | In Workouts | on December 4, 2015

    **Remember the CFWH Christmas Party is Today 12/5/2015 @ 2 PM at Guadalajara on Katy Freeway. If you want to participate in the White Elephant Gift exchange bring a wrapped gift $15-25 8:30 AM Class Strength Block 15 min Max BW Pull Ups Strict Back Squats x 5 Deload Samson Stretch x 20 sec R/l Conditioning […]

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  • Friday 12/4/15

    By Rob | In Workouts | on December 3, 2015

    **Remember the CFWH Christmas Party is  Tomorrow Saturday 12/5/2015 @ 2 PM at Guadalajara on Katy Freeway. If you want to participate in the White Elephant Gift exchange bring a wrapped gift $15-25 Power 10 min Fire Hose Sprints x 40 m Forward Leg Swings x 5 R/L Conditioning 25 mins rotate through 1 TGU […]

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  • Thursday 12/3/15

    By Rob | In Workouts | on December 2, 2015

    **Remember the CFWH Christmas Party is Saturday 12/5/2015 @ 2 PM at Guadalajara on Katy Freeway. If you want to participate in the White Elephant Gift exchange bring a wrapped gift $15-25 Strength Block 15 min Bench Press work up to heavy 3 Rep Goblet Reverse Lunges x 8 R/L Ankle Mobility x 10 F/B […]

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  • Wednesday 12/2/15

    By Rob | In Workouts | on December 1, 2015

    **Remember the CFWH Christmas Party is Saturday 12/5/2015 @ 2 PM at Guadalajara on Katy Freeway. If you want to participate in the White Elephant Gift exchange bring a wrapped gift $15-25 Power 10 min Power Snatch x 3 Single Leg Hip Bridge x 3 Conditioning DU-OHS-T2B 90 Double Unders 21 OH Squats 115/85 21 […]

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  • Tuesday 12/1/15

    By Rob | In Workouts | on November 30, 2015

    **Remember the CFWH Christmas Party is Saturday 12/5/2015 @ 2 PM at Guadalajara on Katy Freeway. If you want to participate in the White Elephant Gift exchange bring a wrapped gift $15-25 Strength Work 15 minutes Deadlift x 5 Deload Dips x 5 Updog Hold x 20 sec Conditioning HSPU-Cleans-FS 7 minute AMRAP 5 HSPU […]

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  • Monday 11/30/15

    By Rob | In Workouts | on November 29, 2015

    **Remember the CFWH Christmas Party is Saturday 12/5/2015 @ 2 PM at Guadalajara on Katy Freeway. If you want to participate in the White Elephant Gift exchange bring a wrapped gift $15-25 Power  10 minutes Power Jerks x 5 Dracula to Superman x 5 Conditioning run-push up-pull up-run 400m 3-6-9-12-15-18-21 Push Ups Pull Ups Run […]

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  • Friday 11/27/15

    By Rob | In Workouts | on November 26, 2015

    9:30 AM Class Only “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 does not reset or […]

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  • Thursday 11/26/15

    By Rob | In Workouts | on November 25, 2015

    Happy Thanksgiving!   No Classes   AMRAP Turkey and Stuffing

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  • Wednesday 11/25/15

    By Rob | In Workouts | on November 24, 2015

    Strength Block 15 minutes Weighted Pull Ups x 3 Back Squats work up to heavy 2 rep Scorpions x 5 R/L Conditioning row 1500m Row Post your scores to the Whiteboard. Accessory 3 rds HSPU x 5 (strict) or HS Hold x 30-45 sec Hanging Knee Ups x 10 Spiderman Crawls x 5 R/L

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  • Tuesday 11/24/15

    By Rob | In Workouts | on November 23, 2015

    Power Block 10 min High Box Jumps x 3 Hip Bridges x 3 Conditioning Run-DB Clean and Jerk 3 Rounds Run 400m 10 DB Clean and Jerks Post your scores to the Whiteboard Accessory Work 3 Rds Barbell Bent Over Rows x 10 Smithies x 15

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