• 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
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    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Rob'S ARCHIVE

  • Saturday 8/22/15

    By Rob | In Workouts | on August 21, 2015

    8:30 am Strength Block 15 minutes Tough Ring Rows x 8-10 Heavy Goblet Squats x 8 Toy Soldiers x 5 R/L Conditioning Run-Air Squats- S2OH 3 Rounds 300 m Run 20 air Squats 10 S2OH 135/95 Accessory Work  3 Rounds DB Hammer Curls x 10 Hollow Holds x 20 sec     9:30 AM Warrior […]

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  • Friday 8/21/15

    By Rob | In Workouts | on August 20, 2015

    Power 10 minutes Cleans x 3 Hip Bridges x 5 Conditioning Box Jump-DB Cleans- Floor Press 3 Rounds 21 Box Jumps 24/20 15 DB Cleans 9 DB Floor Press Post your scores to the Whiteboard. Accessory Work 2-3 Rounds Band Face Pulls x 10 Yoga Push Ups x 5

    CONTINUE READING
  • Thursday 8/20/15

    By Rob | In Workouts | on August 19, 2015

    Gymnastics Ring MU Progression Ring Rows 10 or Ring Pull Up 5 or MU 1-3 (Strict) Pistol Progression Box Pistol 8 R/L or Airborne Lunge 5 R/L or Full Pistol 3-5 R/L HSPU HS Hold 10-30 sec or Bench HSPU 5-8 or HSPU 3-5 (Strict) Conditioning “Baseline” For time: 500m Row 40 air squats 30 […]

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  • Wednesday 8/19/15

    By Rob | In Workouts | on August 18, 2015

    Strength Block 15 minutes Strict Press x 5 Single Leg DL x 4 R/L Band Pull Aparts x 10 Conditioning Slam Ball/Burpee-Push Press/T2B 6 min AMRAP Slam Balls 6 Burpees 6 Rest 2 minutes 6 min AMRAP Push Press 95/65 6 T2B 6 Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 8/18/15

    By Rob | In Workouts | on August 17, 2015

    Power 10 minutes Sprints x 50m Hamstring Stretch x 30 sec R/L Conditioning Power Clean- Front Squat-Smithie 5 Rounds 3 Cleans 155/115 6 Front Squats 9 Smithies Post your scores to the Whiteboard. Accessory Work 2-3 Barbell Curls x 10 PVC or Bar OH Squats x 5

    CONTINUE READING
  • Monday 8/17/15

    By Rob | In Workouts | on August 16, 2015

    Strength Block 15 minutes Split Squasts x 5 R/L Chin Ups x 8 Thoracic Bridge x 5 Conditioning Double Unders-KB Swings 5 Rounds 50 Double Unders 25 American KB Swings Post your scores to the Whiteboard. Accessory Work 2-3 Rounds Dips x 8-10 Roly Polys x 5 Lat Stretch x 30 sec R/L  

    CONTINUE READING
  • Saturday 8/15/15

    By Rob | In Workouts | on August 14, 2015

    8:30 AM Strength Block 15 minutes Pull Ups x max reps Suit case lunges x 12 steps Yoga Push Ups x 5 Workout of the Day Row-Sit Ups-Ball Slams Row 1000 m 50 Sit Ups 30 Ball Slams Accessory Work 2-3 Rounds 10 Band Pull Aparts 10 Lateral Leg Swings R/L   9:30 AM Warrior […]

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  • Friday 8/14/15

    By Rob | In Workouts | on August 13, 2015

    Strength Block 15 minutes Deadlift x 5 @65 % Single Arm KB/DB Press x 5 R/L Arm Circles x 10 R/L Workout of the Day Thruster-Lateral Burpee EMOM EMOM 14 minutes Even minutes 5 Thrusters 115/75 Odd Minutes Lateral Burpees 30 seconds **Record total number of burpees Post your scores to the Whiteboard.

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  • Thursday 8/13/15

    By Rob | In Workouts | on August 12, 2015

    Power 10 Minutes Power Snatch x 3 Hip Bridges x 5 Conditioning DB RMM 30 DB Renegade Man Makers Post your scores to the Whiteboard. Accessory Work 30 Ring Rows

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  • Wednesday 8/12/15

    By Rob | In Workouts | on August 11, 2015

    Strength Block 15 minutes Bench Press x 5@65% DB Good Mornings x 10 KB Arm Bar Stretch 20 secs R/L Conditioning DU-WBS-C2B Pull Ups 15 min AMRAP 100 Double Unders 75 Wall Ball Shots 25 C2B Pull Ups Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 08/11/15

    By Rob | In Workouts | on August 10, 2015

    Strength Block 15 Minutes Front Squats x 5 @ 65% Ring Rows x 8 Samson Stretch x 20 sec R/L Conditioning Air Squat-Push Ups 2-4-6-8-10-12-14-16-18-20 Air Squats Push Ups Post your scores to the Whiteboard. Accessory Work 2-3 Rounds Thoracic Bridge x 2 R/L Lat Band Stretch x 20 sec R/L  

    CONTINUE READING
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