• Class Schedule

    CLASS SCHEDULE

    MONDAY
    WEDNESDAY
    5am, 6am, 8:30am QuickFit, 9:30am, 12pm, 3:30pm Open Gym, 4:30pm, 5:30pm, 6:30pm

    TUESDAY
    THURSDAY
    5:30am, 7:00am Masters, 8:30am QuickFit, 9:30am, 12pm, 4:30pm, 5:30pm, 6:30pm

    FRIDAY 5am, 6am, 8:30am QuickFit, 9:30am, 12pm, 3:30pm Open Gym, 5pm

    SATURDAY 8:30am, 9:30am Warrior WOD/Open Gym

    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

  • Tuesday 01/30/2018

    By Rob | In Workouts | on January 29, 2018

    CrossFit West Houston WOD WARM UP 3 Sets Shinbox Flow x 10 (just side to side) Side Step Up x 6 R/L Super Couch Stretch x :30 R/L STRENGTH Back Rack Reverse Lunges 5 x 8 R/L CONDITIONING 12:00 AMRAP 100m Overhead Carry with a 45/25 plate 20/10 Plate Push Ups 15 Sit Ups

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  • Monday 01/29/2018

    By Rob | In Workouts | on January 28, 2018

    CrossFit West Houston WOD WARM UP 5:00 general warm up 5:00 KB warm up CONDITIONING 3 Sets 3:00 to complete 10 Clean and Jerks then Max Effort Unbroken Wallball Shots 2:00 Rest *After the 3rd round and 2:00 rest go immediately into, 3 Sets 3:00 to complete 300m Run then Max Effort Unbroken Hang Power […]

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  • Saturday 01/27/2018

    By Rob | In Workouts | on January 26, 2018

    CrossFit West Houston WOD   8:30 Class Conditioning 4 sets 1:00 wbs 1:00 ring row 1:00 sit ups 1:00 DB snatch 1:00 rest     Warrior WOD Conditioning: 5 RFT 50 DU 15 Squat Cleans (95/65) 15 burpees 50 DU REST 2:00 c/o Mainsite

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  • Friday 01/26/2018

    By Rob | In Workouts | on January 25, 2018

    CrossFit West Houston WOD Test Week – Day 5 Strength: 25:00 Cap 6 Sets, NFT Bench press x 7 AHAP (unbroken) Dumbbell Curls x 7 Flutter Kicks x 1:00 TEST – Backward sled drag x 25m *Build up to AHAP sled drag.. no stopping! TEST – “ANNIE” 50-40-30-20-10 DU Sit Ups *Average: 6-10:00 Accessory: Foam […]

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  • Thursday 01/25/2018

    By Rob | In Workouts | on January 24, 2018

    CrossFit West Houston WOD Test Week – Day 4 For Time: 600m run Then, 3 Rounds of 100m Odd Object Shoulder carry 15 Devil Press 10 Box Jumps Then, 600m run Core Work: Sean Special x 3-5 *30/5/30 – 30 seconds in a side plank, 5 push-ups, 30 seconds side plank – opposite side of […]

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  • Wednesday 01/24/2018

    By Rob | In Workouts | on January 23, 2018

    CrossFit West Houston WOD Test Week – Day 3 Warm Up 2 Sets 200/150m row DB Crossover DL x 5 R/L Single Glute Raise x 6 R/L Banded Pull Aparts  x 10-15 TEST For Time: 500m Row CrossFit Total – Deadlift: 35:00 to find 1RM 10-5-3-3-2-1-1-1…. *start at 30-40% for 10 reps then get a […]

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  • Tuesday 01/23/2018

    By Rob | In Workouts | on January 22, 2018

    CrossFit West Houston WOD Test Week – Day 2 Warm Up: 2-3 sets PVC Pass Thru x 10 Banded Press x 10 Banded Shoulder Stretch x :30 Banded Lat Stretch x :30 CrossFit Total – Press 20:00 to find 1RM *rep scheme: 7-5-3-3-1-1-1…. Gymnastics Test: 2:00 Anchored Sit Ups *military standard 3:00 Rest Max HSPU […]

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  • Monday 01/22/2018

    By Rob | In Workouts | on January 21, 2018

    CrossFit West Houston WOD This week is a Test Week – We will be completing the CrossFit Total over a span of 3 days to allow more time for each lift, as well as a few other movements throughout the week. Warm Up: 3 sets Shinbox Flow to lunge x 3 R/L Goblet Squat x […]

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  • Saturday 01/20/2018

    By Rob | In Workouts | on January 19, 2018

    CrossFit West Houston WOD 8:30 Class Workout of the Day: In Team of 2, 4:00 AMRAP Partner A: OH Hold with KBs Partner B: Suicide run Then Switch >1:00 Rest<< 4:00 AMRAP Partner 1: Bear Crawl + SB Drag (green bags) Partner 2: Dual KB Hold Switch when P1 gets back >1:00 Rest<< 4:00 AMRAP […]

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  • Friday 01/19/2018

    By Rob | In Workouts | on January 18, 2018

    CrossFit West Houston WOD   Strength Front Squat 5×4 *Same Weight Conditioning AFAP 10x 10 Russian KBS 5 Burpees then, 1 “Sean Special” 1:00 flutter kicks 1:00 plank knee to elbow Sean Special = :30 side plank left, 5 push ups, :30 side plank right *Reminder: There is no Open Gym today. Last class at 5pm.

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  • Thursday 01/18/2018

    By Rob | In Workouts | on January 17, 2018

    CrossFit West Houston WOD   Warm Up 3 sets Single leg Glute Raise x 5 R/L Barbell Good Morning x 10 Band Pull Aparts x 20 Jog 100m Conditioning Chipper x 3 400m Run 25/15 push ups 15 Pull Ups 10 Power Cleans 185/125 REST 2:00 *Reminder: There will be No Open Gym tomorrow, Friday, […]

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