• 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

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    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Rob'S ARCHIVE

  • 6/5/12

    By Rob | In Workouts | on June 4, 2012

    *** Drink Plenty of Water*** Strength: Front Squat x 5 Strict/Weighted Pull-Up x 3 Front Rack Stretch with PVC Conditioning: In 12 minutes: Buy-In: Row 500m Run 1000m AMRAP in Remaining Time: 5 Burpees 7 T2B Carl Paoli

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  • 6/4/12

    By Rob | In Workouts | on June 3, 2012

    Strength: Power Snatch x 3 Dips (Ring or Bar) x 5 Pry Squat x 20 seconds Conditioning: 3 Rounds for Time: 50 Double-Unders 10 Deadlifts

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  • 6/3/12

    By Rob | In Workouts | on June 2, 2012

    ****Drink Plenty of Water**** 3 Rounds Max Push Ups in 1:00 min Rest 1:00 min Turkish Get Ups 3 x 3 R/L Condtioning In 9:00 minutes 30 Pull Ups AMRAP 15 DB/KB Thrusters 100 m Sprint 5 Heavy Russian Swings

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  • 6/2/12

    By Rob | In Workouts | on June 1, 2012

    Working in teams of three and with one partner working at a time, complete the following: 150 Ring Rows 800m Run with DBs (team runs together) 120 DB Push Press 800m Run with DBs (team runs together) 90 Burpees

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  • 6/1/12

    By Rob | In Workouts | on May 31, 2012

    Strength: 3 Rounds Back Squat x 8 reps (at 50% 1RM or less) Rope Climb x 1-3 ascents (depending on proficiency with movement) Hip Bridge x 5 Conditioning: 8 min AMRAP 10 Hollow Rocks 10 Ball Slams 5 Broad Jumps

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  • 5/31/12 KB

    By Rob | In Uncategorized | on May 30, 2012

    3x with a light bell 10 2ASW 10 1ASW R/L 10 Goblet Squats Skill Work Power Swings with a Heavy Belll 10 x 5 (You go I go partners each 10 sets) One Arm Swing Ladders R/L 1 1 2 1 2 3 1 2 3 4 1 2 3 4 5 1 2 3 […]

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  • 5/31/12

    By Rob | In Workouts | on May 30, 2012

    Strength: 3 Rounds HSPU x AMRAP in 30 seconds Rest 30 seconds Pistols x AMRAP in 1 minute (or 30 sec pistol hold each leg) Rest 1 minute Conditioning: Partner Workout – 12 Rounds for time: 50m Heavy Farmer’s Carry 100m Sprint (50m down/50m back) *Partners start 50m apart. I go, you go format. Each […]

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  • 5/30/12

    By Rob | In Workouts | on May 29, 2012

    Strength: 5 Attempts at Max Box Jump Mobility: Couch Stretch x 30 sec R/L between attempts Hero WOD – “Rahoi” 12 min AMRAP: 12 Box Jumps, 24″ 6 Thrusters, 95 lbs 6 Bar-facing Burpees U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, […]

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  • 5/29/12

    By Rob | In Workouts | on May 28, 2012

    ***Drink Plenty of Water*** Skill L-Sit Accumulate 90 seconds in L-sit as quickly as possible. Strength 3 Rounds, not for time. One round consists of the following: 1 Power Clean + 1 Push Press 2 Power Cleans + 2 Push Press 3 Power Cleans + 3 Push Press 4 Power Cleans + 4 Push Press […]

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  • 5/29/12

    By Rob | In Uncategorized | on May 28, 2012

    Strength Double KB Front squats 3 x 5 Push Ups     3 x Max Skill Get Up to Kneeling 10 min You Go I Go Conditioning 10-20-30 Russian Swings Sit Ups Mountain Climbers

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  • 5/28/12

    By Rob | In Workouts | on May 27, 2012

    “Murph” Run 1 mile 100 Pull Ups 200 Push Ups 300 Squats Run 1 mile ** Upscale to 20 lb vest There will be scales available, 1/2 murph, partner murph, team murph ***Also bring bring your donations for the “Hitman Platoon”

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