• 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, 7:00am Masters, 9:30am, 12pm, 4:30pm, 5:30pm, 6:30pm

    FRIDAY 5am, 6am, 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

  • Thursday 05/04/17

    By Rob | In Workouts | on May 3, 2017

    CrossFit West Houston WOD Squat Skill Work Accumulate 6 min in a squat Clean Skill Work Work up to 80% Strength E90sec 10 Rounds Power Cleans x 3 Conditioning Tabata Lateral Jumps Post your scores to the Whiteboard.  

    CONTINUE READING
  • Here we are one week into the Squat Virtuosity Challenge.  We have a few more weeks to go and I am excited to see the progress that is bound to come. I wanted to take a little time and lay out a few things based on the challenge as a whole and some of the […]

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  • Wednesday 05/03/17

    By Rob | In Workouts | on May 2, 2017

    CrossFit West Houston WOD 3 minute Squat Skill Work Air squat Positional Drill Gymnastics 8 min Beat Swings x 8 Bent Body Hollow Hold x 48 sec Cat2Cow x 5 Conditioning run-pull u-push – air squt 14 min AMRAP 800 m Run Buy In amrap 5 pull ups 10 push ups 15 Air Squats Post […]

    CONTINUE READING
  • Tuesday 05/02/17

    By Rob | In Workouts | on May 1, 2017

    CrossFit West Houston WOD 3 min Squat Skill Work hip flexor activation drill Strength EMOM 8 Rounds Double KB FS x 10 Conditioning EMOM 12 min KB Snatch x 6 r/l

    CONTINUE READING
  • Monday 05/01/17

    By Rob | In Workouts | on April 30, 2017

    CrossFit West Houston WOD 3 min squat Skill Work Air Squat Positional Drill Strength E90sec 7 Round DB Rows x 6 r/l on a bench Conditioning PP-su-cal row 3 Rounds min1 Push Press 75/55 min2 Sit ups min3 CAL Row rest 1 min Post your scores to the Whiteboard.  

    CONTINUE READING
  • Saturday 04/29/17

    By Rob | In Workouts | on April 28, 2017

    CrossFit West Houston WOD 8:30 WOD Squat Virtuosity Skill Work Accumulate 5 min in a squat Gymnastics  5 Rounds Bent Body Hollow Hold x 36 sec Cat2Cow x 5 Conditioning Box J-run-sit up Box Jumps 60 24/20 Run 600m Sit Ups 60 9:30 Warrior WOD “Linda” (aka “3 bars of death”) 10-9-8-7-6-5-4-3-2-1 reps for time […]

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  • Friday 04/28/17

    By Rob | In Workouts | on April 27, 2017

    CrossFit West Houston WOD Squat Virtuocity Skill Work Air Squat Positional Drill Strength and Conditioning EMOM 7 Rounds Min 1 Thrusters x 5 115/85 Min 2: Push Ups 12/6 Min:3 DB Snatch x 8 r/l Min 4: 25 M Waiter Walk R/L

    CONTINUE READING
  • Thursday 04/27/17

    By Rob | In Workouts | on April 26, 2017

    CrossFit West Houston WOD Squat Virtuosity Work Hip Flexor Activation Drill Work Day AMRAP in 40 min Sled push/pull x 50 yards Zercher Sandbag Carry x 50 yeards Bear Crawl 2x length of mat Smithies x 20 Double KB Sumo DL x 5

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  • Wednesday 04/26/17

    By Rob | In Workouts | on April 25, 2017

    CrossFit West Houston WOD Squat Virtuosiy Challenge Box Squat Positional Drill Clean Skill Work work up to a medium heavy set of 5 Conditioning PC-Burpees- DB PP 6 Rounds Min 1: Power Cleans 5 Min 2: 30 sec Burpees Min 3: DB Push Press x 8 *score burpees Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 04/25/17

    By Rob | In Workouts | on April 24, 2017

    CrossFit West Houston WOD Squat Virtuosity Challenge 5 minute squat skill work Accumulate 4 min in squat unassisted Gymnastics 5 Rounds Tough Ring Rows x 6 Lat Stretch x 15 sec r/l Conditioning Cal Row -run-du CAL Row 800m Run 120 DU Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 04/24/17

    By Rob | In Workouts | on April 23, 2017

    CrossFit West Houston WOD Strength EMOM 8 rounds Double KB FS x 8 Conditioning 8 rounds Strict Pull Ups x 5 KB Clean and Jerk 5 R/L 10 Russian Swings rest 30 seconds No Time Component  

    CONTINUE READING
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