• 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

  • 6/18/12

    By Rob | In Workouts | on June 17, 2012

    *** Drink Plenty of Water*** Strength Find 1 Rep Max Power Snatch Couch Stretch :30 seconds in between attempts R/L Conditioning With a partner Row a 3K. Switch every 300 meters Cash Out Turkish Get Ups 3 x 2 R/L Increased Work Capacity at broad time and module domains

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  • 6/16/12

    By Rob | In Workouts | on June 16, 2012

    Time Trial 800 m Run Rest 5 minutes Complete the following 3 Rounds 10 Stone Shoulders 20 Push Press *every minute on the minute 5 Ball Slams Cool Down 100 Hollow Rocks

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  • Meet the Haney’s

    By Rob | In Testimonials | on June 16, 2012

    Just one of the many great families that participate at CrossFit West Houston. Don was the first to join our community. Jodie followed a couple of months later. And the kids started in February. It has been fun to watch this family join grow, make smart food choices, and have a great time working out […]

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  • 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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