• 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

    Let's Keep In Touch!X

    ADDRESS8716 Long Point #213
    Houston, TX, 77055

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

Rob'S ARCHIVE

  • Thursday 11/26/15

    By Rob | In Workouts | on November 25, 2015

    Happy Thanksgiving!   No Classes   AMRAP Turkey and Stuffing

    CONTINUE READING
  • Wednesday 11/25/15

    By Rob | In Workouts | on November 24, 2015

    Strength Block 15 minutes Weighted Pull Ups x 3 Back Squats work up to heavy 2 rep Scorpions x 5 R/L Conditioning row 1500m Row Post your scores to the Whiteboard. Accessory 3 rds HSPU x 5 (strict) or HS Hold x 30-45 sec Hanging Knee Ups x 10 Spiderman Crawls x 5 R/L

    CONTINUE READING
  • Tuesday 11/24/15

    By Rob | In Workouts | on November 23, 2015

    Power Block 10 min High Box Jumps x 3 Hip Bridges x 3 Conditioning Run-DB Clean and Jerk 3 Rounds Run 400m 10 DB Clean and Jerks Post your scores to the Whiteboard Accessory Work 3 Rds Barbell Bent Over Rows x 10 Smithies x 15

    CONTINUE READING
  • Monday 11/23/15

    By Rob | In Workouts | on November 22, 2015

    Strength Block 15 min Deadlift x work up to heavy 2 rep Max Push Ups Table Top Bridge x 3 Conditioning Burpee-Pull ups-box jumps 21-15-9 Burpees Pull Ups Box Jumps Post your scores to the Whiteboard. Accessory Work x 3 Barbell Reverse Curls x 10 Chin Upx  x 5-10

    CONTINUE READING
  • Saturday 11/21/15

    By Rob | In Workouts | on November 20, 2015

    8:30 AM Class Strength Block 15 minutes Bench Press x 5 Double KB Sumo DL x 5 Wall Slides x 5 Conditioning row-sit ups-push ups-run Row 1000 80 Sit Ups 60 Push Ups Run 400m 9:30 AM Class Warrior WOD “Gallant” For time: Run 1 mile with a 20 pound medicine ball 60 Burpee pull-ups […]

    CONTINUE READING
  • Friday 11/20/15

    By Rob | In Workouts | on November 19, 2015

    Power 10 minutes Power Snatch x 3 Leg Swings x 10 R/L Conditioning Renegade Man Makers-Toes 2 Bar 5 Rounds 5 Renegade Man Makers 10 Knees to Elbows Post your scores to the Whiteboard. Accessory Work x 3rds HS Hold x 30 secs Back Ext x 15  

    CONTINUE READING
  • Thursday 11/19/15

    By Rob | In Workouts | on November 18, 2015

    Strength Block 15 minutes Double KB Front Squats x 3 Barbell Bent Over Rows x 10 Couch Stretch x 20 sec R/L Conditioning Box Jumps-PP-KBS-Goblet Lunges-DU-Smithies 50 Box Jumps 24/20 50 Push Press 45/35 50 American Swings 45/30 50 Goblet Lunges 45/31 50 Double Unders 50 Smithies Post your scores to the Whiteboard. Accessory Work […]

    CONTINUE READING
  • Wednesday 11/18/15

    By Rob | In Workouts | on November 17, 2015

    Power Block 10 min One Arm KB Swings  x 5 Heavy Samson Stretch x 20sec Conditioning Run-Air Squat 100m Run 10 Air Squats 200m Run 20 Air Squats 300m Run 30 Air Squats 400m Run 40 Air Squats Post your scores to the Whiteboard. Accessory Work 3 rds DB Curls x 10 Bar Hang x 10 […]

    CONTINUE READING
  • Tuesday 11/17/15

    By Rob | In Workouts | on November 16, 2015

    Strength Block 15 minutes Deadlift x 3 HSPU x 5-10 strict or HS Hold x 30-45 or Angled Wall hold 20-30 sec Lying KB Overhed Mobility x 5 Workout of the Day “Jackie” For time: 1000 meter row 50 Thrusters (45 lbs) 30 Pull-ups Post your scores to the Whiteboard. Accessory Work x 3 Support […]

    CONTINUE READING
  • Monday 11/16/15

    By Rob | In Workouts | on November 15, 2015

    Strength Block 15 min Weighted Pull Ups x 3 Back Squats x 3 Pass Throughs x 10 Conditioning EMOM for 8 minutes 3 Cleans 165/125 AMRAP DU/Lateral Jumps if no DU *Score is DU Post your scores to the Whiteboard. **RX = Squat Cleans Accessory Work 3 Rds DB Bent Over Rows x 5 R/L (Heavy) […]

    CONTINUE READING
  • Saturday 11/14/15

    By Rob | In Workouts | on November 13, 2015

    8:30 AM Power 10 minutes 40 m Sprint 40m Walk Foward Legs Swings x 10 R/L Conditioning Run-Pull Ups-wall balls Run 200 m 4 Rounds 20 Pull Ups 20 Wall Balls Run 200m Post your scores to the Whiteboard. 9:30 Warrior WOD AMRAP in 25 minutes 800 m Run 20 Lateral burpees 20 Front Squats […]

    CONTINUE READING
COPYRIGHT © CrossFit West Houston 2015. ALL RIGHTS RESERVED.