• 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

  • Wednesday 7/15/15

    By Rob | In Workouts | on July 14, 2015

    Strength Block 15 minutes Weighted Pull ups x Max Reps Weighted Step Up x 5 R/L Couch Stretch x 30 sec R/l Conditioning 4 Rounds 1 min 10m Shuttle Runs 1 min Rope Climbs 1 min Burpees 1 min Bear Crawls Rest 1 min Acessory Work  30 Smithies

    CONTINUE READING
  • Tuesday 7/14/15

    By Rob | In Workouts | on July 13, 2015

    Power Block 10 minutes Snatch x 3 Hip Bridges x 5 Conditioning 2000 m Row   Accessory Work 10 min Hollow Hold x 20 sec HS Hold x 20 sec Barbell Curls x 10 Scorpions x 5 R/L

    CONTINUE READING
  • Monday 7/13/15

    By Rob | In Workouts | on July 12, 2015

    Strength 15 minutes Back Squat x 5 (back off week) DB Bent Over Row x 10 R/L Samson Stretch x 30 seconds R/l Conditioning 40 Curtis P’s 95/30 1 Hang Clean + 1 FR Lunge R + 1 FR Lunge L + 1 Push press = 1 Curtis P

    CONTINUE READING
  • Saturday 7/11/15

    By Rob | In Workouts | on July 10, 2015

    8:30 CrossFit Class Strength 15 Minutes Deadlift x 5 HSPU x 5 Scorpions x 5 R/L Conditioning 600m Run 60 Lunge Steps 60 Double Under 60 Push Ups 60 KB Swings   Warrior WOD 9:30 Warrior WOD AMRAP in 25 minutes 800m Run 50 Air Squats 1000m Row

    CONTINUE READING
  • Friday 7/10/15

    By Rob | In Workouts | on July 9, 2015

    Strength Block 15 minutes Weighted Pull Ups work up to a heavy set of 2 Double KB FS x 5 Wrist, Elbow, and Shoulder Circles 10 F/B Conditioning 30 Wall Ball Shots 15 Pull Ups 24 Wall Ball Shots 12 Pull ups 18 Wall Ball Shots 9 Pull Ups

    CONTINUE READING
  • Thursday 7/9/15

    By Rob | In Workouts | on July 8, 2015

    Strength Block 15 minutes Push/Split Jerk work up to heavy set of 2 Double KB Sumo DL x 5 Band Pull Aparts x 10 Conditioning 5 Rounds 50 Double Unders 25 Heavy Russian Swings After 5 Rounds Run 600m Accessory Work 10 minute DB Bent Over Rows x 5 R/L DB Good Mornings x 8 […]

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  • Wednesday 7/8/15

    By Rob | In Workouts | on July 7, 2015

    Power 10 minutes High Box Jumps x 3 Hip Bridges x 3 Conditioning 14 min AMRAP Row 1500m Buy In AMRAP in remaining Time 5 S2OH 135/95 10 Burpees 15 Air Squats Accessory Work 10 minutes Shoulder Slides x 5 Lying Hip Twists x 5 R/L

    CONTINUE READING
  • Tuesday 7/7/15

    By Rob | In Workouts | on July 6, 2015

    Strength Block 15 minutes Back Squats work up to a heavy set of 2 Mixed Grip Pull Ups x 5-8 KB Windmill x 3 R/L Conditioning 200 m Run 4 Rounds 7 T2B 21 Box Jumps 200 m Run   Accessory Work 10 minutes DB Hammer Curls x 10 Hollow Hold x 20sec Iron Cross […]

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  • Monday 7/6/15

    By Rob | In Workouts | on July 5, 2015

    Power 10 Minutes Heavy DB Snatch x 5 R/L Table Top Bridge x 3 Conditioning 5 Rounds 5 Cleans 155/115 15 Push Ups Accessory Work 10 minutes Smithies x 10 Ring Rows x 8 Yoga Push Ups x 6

    CONTINUE READING
  • Friday 7/3/15

    By Rob | In Workouts | on July 2, 2015

    Stength Block 15 minutes Push/Split Jerk x 3 DB Bent Over Rows x 8 R/L Shoulder Slides x 5 Conditioning Run 400 m 4 Rounds Sit Ups x 30 Lunge Steps x 30 Run 400 m

    CONTINUE READING
  • 4th of July Schedule

    By Rob | In Uncategorized | on July 2, 2015

    Reminder about the 4th of July Holiday schedule:   Friday July 3rd 6AM and 9:30 AM Only Saturday Closed Sunday Oly Club 9:30 Open Gym 10:30 AM

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