• 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

    SUNDAY9:30am

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    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Rob'S ARCHIVE

  • 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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  • 6/9/12

    By Rob | In Workouts | on June 8, 2012

    ***Drink Plenty of Water*** “Hope” Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute […]

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  • 6/8/12

    By Rob | In Workouts | on June 7, 2012

    ***Drink Plenty of Water*** Strength: OHS x 5 Floor Press x 10 Foam Roll T-Spine for 1 minute Conditioning: 4 Rounds for Time: 200m Run 20 Sit-Ups 15 Wall Ball Shots

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  • 6/7/12 KB

    By Rob | In Uncategorized | on June 7, 2012

    Strength: Press Ladder (Alternate R/L) 1 1 2 1 2 3 4 1 2 3 4 5 Get Ups 3 x 2 Each Side Conditioning AMRAP in 10 minutes Run 1 Lap 10 Two Arm Swings

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  • 6/7/12

    By Rob | In Workouts | on June 6, 2012

    ***Drink Plenty of Water*** Strength: Power Clean x 3 Side Plank x 20 sec R/L Elevated Pigeon Pose (30 sec R/L) Conditioning: 7 min AMRAP: One Round consists of: 1 Clean (at 80-90% of 3RM) 3 Push-Ups 2 Cleans 6 Push-Ups 3 Cleans 9 Push-Ups

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  • 6/6/12

    By Rob | In Workouts | on June 5, 2012

    **Drink Plenty of Water*** Skill: 10 minutes Muscle-Up Practice Jeff Tucker Coaching the Muscle Up Conditioning: Partner Workout 3 Rounds for Total Reps: 1 min Stone Shoulders 1 min Rest 1 min Box Jump Overs 1 min Rest 1 min American KB Swings 1 min Rest *One partner works while the other rests. For example, […]

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  • 6/5/12

    By Rob | In Uncategorized | on June 4, 2012

    10 sets of 5 Goblet Squat Two Arm Russian Swings Hardstyle Planks 3x 1:00 WOD 200 m 1 Arm Front Rack Walk Every 10 Steps 10 1 Arm Swing R/L Switch hands for rack

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