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    CLASS SCHEDULE

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    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

    SUNDAY9:30am

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    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Rob'S ARCHIVE

  • 1/17/12

    By Rob | In Workouts | on January 16, 2012

    Strength Front Squats Sets of 2 6 Hurdle Steps R/L Foam Roll Legs Conditioning “Annie” 50-40-30-20-10 Double Unders Sit Ups CrossFit HQ Front Squats

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  • Racked And Loaded Final Results

    By Rob | In Uncategorized | on January 15, 2012

    Wonder how you did in each event? See the PDF below of your division. Racked n Loaded Scoring Standard Men Racked n Loaded Scoring Scaled Men Racked n Loaded Scoring Scaled Women Racked n Loaded Scoring Standard Women

    CONTINUE READING
  • 1/16/12

    By Rob | In Workouts | on January 15, 2012

    Strength Hang Power Snatch sets of 5 Dead Hang Pull Ups Max Single Leg Hip Bridges Conditioning 10 x 40 m sprint +10 Push Ups Rest is walking back to start   Cool Down Roll to Elbow TGU 5:00 ALT R/L Your Form Sucks

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  • 1/15/12

    By Rob | In Workouts | on January 14, 2012

    Skill Work L Sit 4 x 15 seconds Rest 1:00 minute Snatch Complex 3 Sets Chad Vaughn Teaching the Snatch WOD AMRAP in 3 Min Ball Slams AMRAP in 5 min 10 Push Press 10 Ring Rows

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  • 1/14/12

    By Rob | In Workouts | on January 13, 2012

    Teams of 3 Row 3500 meters Partner A on Rower Partner B does DU Partner C runs 300 m *The run determines the switch. Run goes to Row, Row goes to Double Unders, Double Unders goes to Run

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  • 1/13/12

    By Rob | In Workouts | on January 12, 2012

    Strength Clean Pulls Sets of 3 Barbell Lunges sets of 5 Shoulder Openers 5 R/ 5 L Met Con 100 m Run 60 Air Squats 200 m Run 50 DU 300 m Run 40 Sit Ups 400 m Run 30 Push Ups Form v Intensity?

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  • 1/12/12

    By Rob | In Workouts | on January 11, 2012

    PP sets of 5 Power Snatch sets of 5 Hip Bridge 5 R/L Met Con 2:00 AMRAP 100m Sprint as fast as you can Rest of time AMRAP Russian Swings Rest 1 min 2:00 AMRAP 15 Cal Row as fast as you can Rest of time AMRAP Russian Swings Rest 1 min 2:00 AMRAP 25 […]

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  • 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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