• 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

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Rob'S ARCHIVE

  • Friday 5/29/15

    By Rob | In Workouts | on May 28, 2015

    Strength Block 15 minutes KB Front Rack Lunges x 12 (6R/6L) Mixed Grip Pull Ups x 6-10 Yoga Push Ups x 5 Conditioning 30 Box Jumps 30/24 30 Push Ups 300m Run 20 Box J 20 PU 200m Run 10 Box J 10 PU 100m Run Core/Mobility K2E  x10 Spiderman crawls x 10 Ring Rows […]

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  • Thursday 5/28/18

    By Rob | In Workouts | on May 27, 2015

    Strength Block 15 Minutes Deadlifts x5 Dips x 5-12 Thoracic Bridge x 3 R/L   Conditioning 21-18-15-12-9-6-3 Russian Swings 70/45 Push Press 95/65 Accessory Work 10 min Ring Rows x 10 Hollow Holds x 20 sec

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  • Wednesday 5/27/15

    By Rob | In Workouts | on May 26, 2015

    Power 10 minutes Cleans x 3 Couch Stretch x 30 R/L Conditioning Row 1000m 50 Wall Balls 20/14 30 DB Snatch (15R/15L) Accessory Work 10 minutes Barbell Curls x 10 Side Plankx x 30 sec R/L  

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  • Tuesday 5/26/15

    By Rob | In Workouts | on May 25, 2015

    Strength Block 15 minutes Tuck Lever Holds x 10 sec Back Squats x 5 @ 65% Half Frogs x 3 R/L Conditioning Mini Flight Simulator Mini Flight Simulator 5 DU 10 DU 15 DU 20 DU 25 DU 30 DU 25 DU 20 DU 15 DU 10 DU 5 DU *Rope must come to a […]

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  • Memorial Day Murph 9:30 AM Only

    By Rob | In Workouts | on May 24, 2015

    In Honor of Memorial Day there will only be a 9:30 AM Class “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. […]

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  • Saturday 5/23/15

    By Rob | In Workouts | on May 22, 2015

    Strength Block 10 minutes DB Bench Press x 10 DB Good Mornings x 10 Band Pull Aparts x 10 Conditioning AMRAP in 15 minutes 10 Smithies 20 Walking Lunge Steps 30 Push Press 75/55 400m **** Open gym at 8:30 am and 10:30 am only   Warrior WOD “Filthy Fifty” For Time: 50 Box Jumps […]

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  • Friday 5/22/15

    By Rob | In Workouts | on May 21, 2015

    Strength Block 15 minutes Rope Climbs x 1 (Sub rope Rows  x 10 or Rope Jump and Pulls) DB Step Ups x 12 (6R/6L) Yoga Push Ups x 5 Conditioning 5 Rounds 6 HSPU 8 Deadlifts 225/155 Core/Mobility 4 Rounds Smithies x 10 Leg Lift w/Rotation x 5 R/L  

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  • Thursday 5/21/15

    By Rob | In Workouts | on May 20, 2015

    Power 10 min Fire Hose Sprints x 75 m (Down and Back) Forward Leg Swins x 10 Conditioning AMCAP in 2 minutes Rest 1 min AMRAP in 2 minutes Air Squats Rest 1 min AMRAP in 2 minutes Push Ups Rest 1 minute AMRAP in 2 minutes KB Clean and Press 24/16 (1 minute R/ […]

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  • Wednesday 5/20/15

    By Rob | In Workouts | on May 19, 2015

    Strength Block 15 minutes Max Strict Pull Ups Back Squat Work up to a Heavy 2 Rep Hip Bridge x 5 Conditioning 5 Rounds 200m Run 6 Stone 2 Shoulder 12 Burpees Mobility Ankle Circles 5 R/L Both Directions Knee Circles x 10 R/l Cossak Squats x 5 R/L Hip Circles 10 R/L Chest Slides […]

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  • Tuesday 5/19/15

    By Rob | In Workouts | on May 18, 2015

    Power 10 minutes Heavy KB Swings x 8 R/L Table Top Bridge x 5 Conditioning 5 Rounds 5 Hang Power Snatch 95/65 5 OH Squats 30 Double Unders Accessory Work 10 min Hammer Curls x 12 Toy Soldiers x 5 R/L

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  • Monday 5/18/15

    By Rob | In Workouts | on May 17, 2015

    Strength Block 15 minutes Push Press x Work up to a heavy 1 Rep Single Leg Deadlift x 8 R/L Big Arm Circles 10 F/B   Conditioning 7 min AMRAP 7 Thrustes 105/75 7 C2B Pull Ups   Accessory Work 10 minutes Ring Rows x 12 Hollow Rolls x 5    

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