• 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

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    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Rob'S ARCHIVE

  • Friday 1/29/16

    By Rob | In Workouts | on January 28, 2016

    CrossFit West Houston WOD Power Block 15 minutes Push Jerks x 3 Dracula to Superman’s x 10 Conditioning Curtis P’s AMRAP in 8 minutes Curtis P’s 95/65 1 DL+1 HCL+1 Front Rack Lunge R + 1 Front Rack Lunge L+ 1 Push Press = 1 Curtis P Post your scores to the Whiteboard. Accessory Work […]

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  • Thursday 1/28/16

    By Rob | In Workouts | on January 27, 2016

    CrossFit West Houston WOD Strength Block 15 min Deadlift x 5 Deload HSPU x 5-7 Hip Bridges x 5 Conditioning Run Wall Balls Run 100m 40 Wall Balls Run 200m 30 Wall Balls Run 300m 20 Wall Balls Run 400 m 10 Wall Balls Post your scores to the Whiteboard. Accessory Work 3 Rounds Chin […]

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  • Wednesday 1/27/16

    By Rob | In Workouts | on January 26, 2016

    CrossFit West Houston WOD Condtioning Task 1 5 minute sled drags Continuous Sled drag for 5 minutes (25m Down and 25 m Back) Rest 1 min Task 2 5 minute AMRAP Heavy DB Bent Over Rows x 5 R/L DB Good Mornings x 10 Rest 1 min Task 3 5 min AMRAP 50m Double KB […]

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  • Tuesday 1/26/16

    By Rob | In Workouts | on January 25, 2016

    CrossFit West Houston WOD Strength Block 15 minutes Back Squat x 5 Deload Barbell Bent Over Rows x 10 Kneel 2 Down Dog x 5 Conditioning Power Snatch DU EMOM 8 minutes 2 Power Snatch 115/75 AMRAP DU *Score total DU’s Post your scores to the Whiteboard. Accessory Work 3 Rounds Barbell Curls x 10 […]

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  • Monday 1/25/16

    By Rob | In Workouts | on January 24, 2016

    CrossFit West Houston WOD Strength Block 15 minutes Bench Press x 5 Deload SLDL x 3 R/L Table Top Bridges x 3 Conditioning BJO-DBS-Run 6 Rounds 10 Box Jump Overs 10 Heavy DB Snatch 5 R/L 200 m Run Post your scores to the Whiteboard.   Accessory Work 3 Rounds Hollow Hold x 20-30 Sec […]

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  • Saturday 1/23/16

    By Rob | In Workouts | on January 22, 2016

    CrossFit West Houston WOD 8:30 AM Class Power Block 10 min Heavy 1 Arm Swings x 5 R/L Lying Alternating Straight Leg Raise 10 R/L Conditioning Row-BJ-PU-OHlunge-PP-Burpee Row 50 CAL Box Jumps 50 Pull Ups 50 OH Lunge Steps 50 45/25 Push Press 50 /45/35 Burpees to a 6 ” target 50   Warrioro WOD […]

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  • Friday 1/22/16

    By Rob | In Workouts | on January 21, 2016

    CrossFit West Houston WOD Strength Block 20 min Deadlift Work up to a heavy 2 rep HS Hold x 30-45 sec Hip Bridge x 5 Workout of the Day DU-Thruster-Pull Up AMRAP in 10 min 120 DU Buy In AMRAP in Remaining Time 3 Thrusters 115/85 3 Pull Ups 115/85 6 Thrusters 6 Pull Ups […]

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  • Thursday 1/21/16

    By Rob | In Workouts | on January 20, 2016

    CrossFit West Houston WOD Strength Block 15 min Double KB Front Squat + Press x 5 Max Pull Ups or 3 Rope Climbs Shoulder Circles x 10 R/L Workout of the Day 1 Mile Run Post your scores to the Whiteboard. Accessory Work 3 Rounds Dips x 10-15 Hanging Knee Raises x 10-15

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  • Wednesday 01/20/16

    By Rob | In Workouts | on January 19, 2016

    CrossFit West Houston Power 15 minutes Establish a Heavy 2 rep Clean Scorpions x 5 R/L Conditioning CJ-PU-AS AMRAP in 15 minutes 3 Rounds AQAP 3 Clean and Jerks 75% of 2 rep heavy set 6 Push Ups 9 Air Squats Rest 1 min *Score is total number of individual Rounds Post your scores to […]

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  • Tuesday 01/19/16

    By Rob | In Workouts | on January 18, 2016

    CrossFit West Houston WOD Strength Block 20 minutes Bench Press x Heavy 2 Rep Reverse Goblet Lunges x 5 R/L Lying Figure 4 Stretch 20 Sec R/L Conditioning KBHP-KB1AS AMRAP in 12 min Kettlebell High Pull/or KB Snatch x 5 KB One Arm Swing x 5 * All reps are performed on one hand then […]

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  • Monday 01/18/16

    By Rob | In Workouts | on January 17, 2016

    CrossFit West Houston WOD Strength Block 20 minutes Back Squat Work Up to a heavy 2 rep KB Windmills x 3 R/L Couch Stretch x 20 sec R/L Conditioning Stone 2 shoulder-burpee-bear crawl 2 min AMRAP Stone 2 Shoulders rest 1 min 2 min AMRAP Burpees rest 1 min 2 min AMRAP 20 m Bear […]

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