• 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

    Show Full Schedule

  • 713-467-1450
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    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Rob'S ARCHIVE

  • The Olympic Lifts play a major role in our development as CrossFit athletes. Proper technique is vitally important for improvement and injury prevention. Video analysis is an incredible tool to help you discover any faults that may sneak into your technique which can stand in the way of your progress. Gym Geeks will be at […]

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  • What Can You Discover?

    By Rob | In Coach's Blog | on January 11, 2012

    It is that time of year when people start thinking about resolutions. The end of one year signals the beginning of a new one. It’s a time to start fresh, do more, be better. Many people will take this opportunity to reflect, analyze, dream and set goals. Health and fitness are usually at the top […]

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  • 1/11/12

    By Rob | In Workouts | on January 10, 2012

    Back Squat 10-8-5-3-3-3-3-3 in between sets Front Rack Mobility 1st Half Naked Get Up

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  • 1/10/12

    By Rob | In Workouts | on January 9, 2012

    L- Sits Accumulate 1:00 in as little attempts as possible Then Accumulate 1:00 Hand Stand Hold WOD AMRAP in 12 minutes 26 m OH KB Carry (Down R/Back Left) Run 400 m 10 T2B Rest 1 minute 26 Man on Fire Burpees

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  • What to Do After a Competition?

    By Rob | In Coach's Blog, Uncategorized | on January 8, 2012

    Did you do the CrossFit West Houston Civil War: Racked and Loaded? You are most likely somewhat sore, maybe a lot sore. So what should you do. Here are some things to do: Rest. Three or four workouts is a lot to do in one day. No need to rush to the gym or rush to […]

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  • 1/09/12

    By Rob | In Workouts | on January 8, 2012

    Strength Low Snatch Grip DL sets of 3 Ring Push Ups Sets of 5 Hamstring Stretch :30 R/L Met Con 4 Rounds 1 Clean + 1 PJ 1 Clean + 2 PJ 1 Clean + 3 PJ Rest as needed After 4 set 30 Pull Ups for Time

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  • Civil War: Racked and Loaded Info

    By Rob | In Uncategorized | on January 4, 2012

    IMPORTANT INFORMATION FOR COMPETITORS: Arrive between 7:00 AM and 7:15 AM First WOD Briefing will be roughly 8:00 AM First Heat for WOD #1 begins 8:15 AM WOD #2 10:00 AM WOD #3 Noon WOD #4 1:30 PM We will try to be finished by 3:30 PM. Possible gathering following! Athletes make sure you bring […]

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  • 01/05/12

    By Rob | In Workouts | on January 4, 2012

    Strength: 3 Rounds: Power Cleans x5 Couch Stretch x 30 sec R/L Met Con 21-15-9 C2B Pull ups Burpees

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  • 12/27/11

    By Rob | In Workouts | on December 26, 2011

    Strength Take 15 minutes to find 1 Rep Max Deadlift Deadlift Find 1 RM Scorpions 5 R/L LAX Shoulder Mobility Met Con 25 T2B 50 Box Jump overs 50 Push Ups 25 T2B

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  • 12/18/11

    By Rob | In Workouts | on December 17, 2011

    Ring Dips 3×3 with Turn Out Agility Drills Met Con 4x 400 m Run 2:00 minute rest in between

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  • Cure for the Common Tear

    By Rob | In Coach's Blog | on December 17, 2011

    It can happen from time to time. Sometimes it isn’t so bad, just a little skin. And sometimes it is a huge bloody mess. No fun! We all fear the ripped callous. Nobody wants to miss valuable training time so what should we do. Prevention First protect your hands by taking care of them. Use […]

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