• 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

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    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Rob'S ARCHIVE

  • Thursday 9/10/15

    By Rob | In Workouts | on September 9, 2015

    Strength Block 15 minutes Strict Press x 5 DB Good Mornings x 10 Table Top Bridge x 5   Conditoning Pull Ups and Wall Balls 9 min AMRAP 12 Pull Ups 24 Wall Balls Post your scores to the Whiteboard. Accessory Work 3-4 Rounds Back Extensions x 10 Ring Rows x 10

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  • Wednesday 9/9/15

    By Rob | In Workouts | on September 8, 2015

    Power 10 minutes Power Cleans x 3 Yoga Push Ups x 5 Conditioning Row-KBS-Run-KBS- Row 500 m 50 KB Swings Run 300 m 30 KB Swings Post your scores to the Whiteboard. Accessory Work 3-4 Barbell curls x 10 Smithies x 15

    CONTINUE READING
  • Tuesday 9/8/15

    By Rob | In Workouts | on September 7, 2015

    Strength Block 12 min Split Squat x 5 R/L Weighted Pull Ups x 5 Dracula to Supermans x 5   Conditioning Burpees Death by Burpees min 1 1 burpee min 2 2 burpees etc until you tap out ** your score is your last completed round Post your scores to the Whiteboard.

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  • Monday 9/7/15

    By Rob | In Workouts | on September 6, 2015

    “Fight Gone Bad” Three rounds of: Wallball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push press, 75 pounds (Reps) Row (Calories) *In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This […]

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  • Saturday 9/5/2015

    By Rob | In Workouts | on September 4, 2015

    8:30 AM Strength Block 15 minutes Bench Press x 5 Sumo KB DL x 5 Band Pull Aparts x 10 Conditioning Row-Run-Th-Weighted Sit UpsC2B Row 500 m Run 400 m 30 Thrusters 95/65 20 Weighted Sit Ups 25/15 10 C2B Pull Ups 9:30 Warrior WOD Warrior WOD Run 1 mile 50 Back Squats 65/45 50 […]

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  • Friday 9/4/15

    By Rob | In Workouts | on September 3, 2015

    Power 10 minutes Fire Hose Sprints x 50 m Leg Swings x 10 R/L Conditioning DB Snatch-Push Ups 50 DB Snatch 50 Push Ups 30 DB Snatch 30 Push Ups 20 DB Snatch 20 Push Ups Post your scores to the Whiteboard. Accessory Work 3-4 Rounds Dips x 10 Hanging Knee Raises x 12  

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  • Thursday 9/3/15

    By Rob | In Workouts | on September 2, 2015

    Gymnastics Work 12 minutes Ring MU Progression RR 10 / Ring Pull Ups 5/ MU 1-3 Pistol Progression Box Pistol 8R/L / Airborne Lunge x 5 R/L/ Pistol 1-5 HSPU HS Hold 20 sec/Box HSPU 3/ HSPU 3 Conditioning AMRAP in 12 minutes 600m Run 5 HSPU 7 Front Squats 135/95 9 Burpees ** scale […]

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  • Wednesday 9/2/15

    By Rob | In Workouts | on September 1, 2015

    Strength Block 15 Minutes Strict Press work up to heavy 2 Rep Single Leg DL x 4 R/L Ankle Rocks x 10 Conditioning DU-Clean and Jerk 15 Double Unders 10 Clean and Jerks 155/115 30 DU 8 C&J 45 DU 6 C&J 60 DU 4 C&J 75 DU 2 C&J Post your scores to the […]

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  • Tuesday 9/1/15

    By Rob | In Workouts | on August 31, 2015

    Power Block 10 minutes High Box Jumps x 3 Hip Bridges x 10 Conditioning L Pull Ups-Backward Run 5 Rounds 10 L Pull Ups 100m Backwards Run Post your scores to the Whiteboard. Accessory Work 3-4 rounds Hollow Rocks x 20 Scorpions x 5 R/L

    CONTINUE READING
  • Monday 8/31/15

    By Rob | In Workouts | on August 30, 2015

    Strength Block 15 minutes Split Squats x 5 R/L Heavy Single Arm Bent Over Row 5 R/L Thoracic Bridge x 4 R/L   Conditioning Deadlift- Air Squat EMOM EMOM 10 minutes Even Minutes 4 DL @ 80% 1 RM (begin at 0:00) Odd Minutes 30 seconds of Air Squats (begin at 1:00) **Record Air Squat […]

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  • Saturday 8/29/15

    By Rob | In Workouts | on August 28, 2015

    8:30 WOD Strength Block 15 minutes Barbell Good Mornings x 5 Incline Push Ups x 8-10 Dracula to Supermans x 10 Conditioning Box Jumps-T2B-Slam Balls-Russian Swings-Push Press Box Jumps 40 24/20 T2B 40 Slam Balls 40 40/30 Russian Swings 40 70/53 Push Press 40 65/45 Accessory Work 3-4 Rounds Ring Rows x 10 LAX Shoulder […]

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