• 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

  • Tuesday 9/22/15

    By Rob | In Workouts | on September 21, 2015

    Strength Block 15 minutes Back Squat x 3 Ring Pull Ups x 5-8 or Ring Rows x 10 Arm Circles x 10 R/L Conditioning Box Jump-Push Jerk-C2B Pull Ups AMRAP in 10 minutes 15 Box Jumps 12 Push Jerks 95/65 6 C2B Pull Ups Post your scores to the Whiteboard. Accessory Work 3-4 rounds Barbell […]

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  • Monday 9/21/15

    By Rob | In Workouts | on September 20, 2015

    Power 12 minutes Work up to Heavy Power Clean Hip Bridge x 5 PC Sets 4@50%-3@60%-3@70%- 2@80%-1@ 90%+   Conditioning Power Clean -Front Squat 6 Rounds Every 2 minutes on the 2 minutes 3 Power Cleans + 5 Front Squats @ 75% of Heavy Power Clean **Record Slowest Round Post your scores to the Whiteboard. […]

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  • Saturday 9/19/15

    By Rob | In Workouts | on September 18, 2015

    8:30 WOD Strength Block 15 minutes HS Hold 20 + Sec Farmers Carry x 50 m (25 m down and back) Shoulder Circles x 10 F/B Conditioning Run DB Snatch 100m run 10 DB Snatch 200m run 20 DB Snatch 300m run 30 DB Snatch 9:30 am Warrior WOD AMRAP 25 min 300 m Sandbag […]

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  • Friday 9/18/15

    By Rob | In Workouts | on September 17, 2015

    Power 10 minutes Power Jerks x 5 Up Dawg with Hip Pry x 20 Workout of the Day Row 1000 m Row Rest 5 minutes 1000 m row Post your scores to the Whiteboard. Accessory Work  TGU x 5 R/L Alternating

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  • Thursday 9/17/15

    By Rob | In Workouts | on September 16, 2015

    Strength Block 15 minutes Weighted Chin Ups x 5 Double KB Lunges x 10 steps Hip Bridges x 5 Conditioning “Cindy” As many rounds as possible in 20 min: 5 Pull-ups 10 Push-ups 15 Squats Post your scores to the Whiteboard.

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  • Wednesday 9/16/15

    By Rob | In Workouts | on September 15, 2015

    Strength 15 minutes Deadlift x 5 DB Bench Press x 8 Wall Slides x 5 Conditioning DB Cleans- Double Unders 30 DB Cleans 50/35 150 Double Unders Post your scores to the Whiteboard. Accessory Work 3-4 Rounds Scapular Ring Rows x 12 Lateral Leg Swings x 10 R/L

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  • Tuesday 9/15/15

    By Rob | In Workouts | on September 14, 2015

    Power 10 minute Block 50 m Sprint Leg Swings 10 R/L Conditioning Run-Thrusters 4 Rounds 300m Run 15 Thrusters 95/65 Post your scores to the Whiteboard. Accessory Work 3-4 Rounds Ring Rows x 10 Table Top Bridge x 3  

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  • Monday 9/14/15

    By Rob | In Workouts | on September 13, 2015

    Strength Block 15 minutes Back Squats x 5 Bent Over Rows x 8 R/L Scorpions x 5 R/L Conditioning Dbl KBS-PP-SU 10-9-8-7-6-5-4-3-2-1 Double KB Swings 53/35 Push Press 95/65 Sit Ups Post your scores to the Whiteboard. Accessory Work 3-4 Rounds DB Curls x 10 Couch Stretch x 20sec R/l

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  • Saturday 9/12/15

    By Rob | In Workouts | on September 11, 2015

    8:30 Class Power 10 minutes Shuttle Run 20m Down 20m Back 12 Lunge Steps 10 Lateral Leg Swings R/L Conditioning Single Unders-Sit Ups=Box Jumps 3 Rounds 100 Single Unders 50 Sit Ups 25 Box Jumps Accessory Work 3-4 Rounds Scorpions 5 R/L Barbell bent Over Rows Underhand Grip x 10   9:30 AM Warrior WOD […]

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  • Friday 9/11/15

    By Rob | In Workouts | on September 10, 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 OHS-Push Ups-Run 21-15-9 OH Squats 95/65 Push Ups **Run 200 m after each round Post your […]

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  • 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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