• Class Schedule

    CLASS SCHEDULE

    MONDAY
    TUESDAY
    WEDNESDAY
    5am, 6am, 9:30am, 12pm, 4:30pm, 5:30pm, 6:30pm

    THURSDAY5:30am, 9:30am, 4:30pm, 5:30pm, 6:30pm

    FRIDAY5am, 6am, 9:30am, 12pm, 5pm

    SATURDAY8:30am
    10:30am Warrior WOD

    SUNDAY10:30am Open Gym

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    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Rob'S ARCHIVE

  • 1/31/12

    By Rob | In Workouts | on January 30, 2012

    Strength Front Squats 3 Sets of 10 Ring Dips       3 Sets of 5 Rack Stretch :45 Conditioning  AMRAP in 8 minutes 8 Two Arm Heavy Russian Swings 8 T2B Moving Beyond Muscle

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  • 1/30/12

    By Rob | In Workouts | on January 29, 2012

    Strength Hang Power Snatch 15 x 1 Single Leg Hip Bridge 5 R/L Roll to Elbow Conditioning 100 Double Unders Row 500 m 100 Double Unders Smoother Rowing

    CONTINUE READING
  • 1/29/12

    By Rob | In Uncategorized, Workouts | on January 28, 2012

    Skill L- Sits accumulate 1:00 AMRAP in 10 Min 400 m Run Max Ring Push Ups 5 min Rest AMRAP in 10 min Run 400 m Max Ring Rows

    CONTINUE READING
  • 1/28/12

    By Rob | In Workouts | on January 27, 2012

    Filthy Fifty 50 Box Jumps 50 Jumping Pull Ups 50 KB Swings 35 lbs 50 Walking Lunges 50 K2E 50 Push Press  50 Back Ext 50 Wall Ball Shots 50 Burpees 50 Double Unders

    CONTINUE READING
  • 1/27/12

    By Rob | In Uncategorized, Workouts | on January 26, 2012

    Strength Day Snatch Pulls sets of 2 10 with just the bar 8 @ 30 to 50% of power snatch 5 @ 60 to 70% 2-2-2-2-2-2 LAX Ball on Shoulders Hip Bridge hold 30 seconds Bonus Conditioning if time 50 Unbroken Ball Slams (Start over from beginning if break up the set)

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  • 1/26/12

    By Rob | In Workouts | on January 25, 2012

    Strength  15 to 20 min Push Press sets of 3 Renegade Rows Sets of 5 Band Shoulder Stretch 30 R/L Conditioning Partner 2k Row Partner A Rows Partner B DL Holds with thick bar  (We will use socks wrapped around the bar for thick bar. Must use a clean grip no mixed grip) **** Everytime […]

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  • CFWH 2012 KICKOFF –  Go Against The Grain WHAT: We want you to learn your body!  You are going to cut out the “bad foods” (added sugar of any kind, real or artificial, alcohol, grains, legumes, dairy and white potatoes) completely from your diet for 30 days.  You are going to eat real food: meat, […]

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  • 1/25/12

    By Rob | In Workouts | on January 24, 2012

    Ring Work: Muscle Up Ring Pull Ups Skin the cats Conditioning EMOM in 10 minutes 8  Twelve ft wall ball or heavier Wall Ball 4 Tall Box Jumps (must stand tall on box) Roll to Hip Bridge Strict Muscle Up

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  • 1/24/12

    By Rob | In Workouts | on January 23, 2012

    Strength Hang Power Snatches sets of 2 1 Arm KB Press 5 R/L Lunge Hip Flexor Stretch 30 R/L Conditioning AMRAP in 2:45 6 American Swings 6 push Ups :15 transition time AMRAP in 2:45 50m Sandbag Run 6 sandbag zercher squat 15 transisition time AMRAP in 2:45 6 Lunges (Unweighted) 6 DB Cleans    […]

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  • 1/23/12

    By Rob | In Workouts | on January 22, 2012

    Strength Back Squats sets of 3 Weighted Push Ups sets of 5 Hamstring Stretch :30 R?L Conditioning 3 Rounds 5 Cleans (heavier then Grace) 10 Burpees 100m SPRINT Rest on walk back Ego vs Integrity Courtesy of CrossFit Hollywood

    CONTINUE READING
  • 1/22/12

    By Rob | In Workouts | on January 21, 2012

    L sits Accumulate 1:30 HSPU 3-3-3-3-3 LAX Ball Shoulder Conditioning Row 8 Rounds :30 Row for Cal :30 Rest Where Are Your Knees?

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