• Class Schedule

    CLASS SCHEDULE

    MONDAY
    WEDNESDAY
    5am, 6am, 8:30am QuickFit, 9:30am, 12pm, 3:30pm Open Gym, 4:30pm, 5:30pm, 6:30pm

    TUESDAY
    THURSDAY
    5:30am, 7:00am Masters, 8:30am QuickFit, 9:30am, 12pm, 4:30pm, 5:30pm, 6:30pm

    FRIDAY 5am, 6am, 8:30am QuickFit, 9:30am, 12pm, 3:30pm Open Gym, 5pm

    SATURDAY 8:30am, 9:30am Warrior WOD/Open Gym

    SUNDAY10:30am Open Gym

    Show Full Schedule

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  • Contact

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    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Rob'S ARCHIVE

  • Friday 03/11/16

    By Rob | In Workouts | on March 10, 2016

    CrossFit West Houston WOD Conditioning Open WOD 16.2 Post your scores to the Whiteboard.

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  • Thursday 03/10/16

    By Rob | In Workouts | on March 9, 2016

    CrossFit West Houston WOD Power Block 10 minutes Broad Jumps x 3 Table Top Bridge x 3 R/L Conditioning Strict Burpees 7 min AMRAP Strict Burpees Post your scores to the Whiteboard. Accessory Work 3 Rounds DB Curls x 10 R/L Hollow Hold x 20 secs Chin Ups x 5-12

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  • Wednesday 03/09/16

    By Rob | In Workouts | on March 8, 2016

    CrossFit West Houston WOD Skill Squat Therapy *Emphasis on Posture and Position with feet generally forward Strength Block 15 minutes Front Rack Barbell Lunges x 5 Barbell Bent Over Rows Hands facing out  x 5 R/L Spiderman Crawls x 5 R/L Conditioning Row- L Sit Pull Ups – DB Snatch In 10 minutes Row 500 […]

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  • Tuesday 03/08/16

    By Rob | In Workouts | on March 7, 2016

    CrossFit West Houston WOD Skill Overhead Lift Skill Practice Power Block 15 minutes Push Jerks/Split Jerks x 5 Hip Bridge x 10 Conditioning “Flight Simulator” For time: 5 unbroken double unders 10 unbroken double unders 15 unbroken double unders 20 unbroken double unders 25 unbroken double unders 30 unbroken double unders 35 unbroken double unders […]

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  • Monday 03/08/16

    By Rob | In Workouts | on March 6, 2016

    CrossFit West Houston WOD Skill 10 min Deadlift Technique Strength Block 15 min TGU x 2 R/L SLDL x 4 R/L Hamstring Stretch 20 Sec R/L Conditioning Run- KB-Thruster 3 Rounds 300 m Run 20 KB Swings Russian 10 Thrusters 95/65 Post your scores to the Whiteboard. Accessory Work 3 Rounds Ring Rows x 15 […]

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  • Friday 03/04/16

    By Rob | In Workouts | on March 3, 2016

    CrossFit West Houston WOD Power 10 minutes Heavy DB Snatches 5 R/L Hip Bridges x 10 Conditioning Open WOD 16.2 Post your scores to the Whiteboard.

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  • Thursday 03/03/16

    By Rob | In Workouts | on March 2, 2016

    CrossFit West Houston WOD AMRAP in 45 minutes TGU 1 R/1 L Hand Over Hand Seated Sled Pull Sledge Hammer Swings 20 R/L 50 m keg OH Carry or Double KB OH Carry (25m down and back) Strict Chin UPs 8-12 Hanging Knee Ups x 10

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  • Wednesday 03/02/16

    By Rob | In Workouts | on March 1, 2016

    CrossFit West Houston WOD Strength Block 15 minutes Single Arm KB Press Light Weight 10 reps R/L Double KB Sumo DL x 5 Table Top Bridges x 5 Conditioning Run-DU-Row-DU Run 800m 50 Double Unders Row 500 m 50 DU Post your scores to the Whiteboard. Accessory Work 3 Rounds Cobras x 5 Ring Rows […]

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  • Tuesday 03/01/16

    By Rob | In Workouts | on February 29, 2016

    CrossFit West Houston WOD Power Block 15 min Cleans x 5 Hip Bridges x 5 Conditioning Wall Balls-T2B 8 Wall Balls 20/14 8 T2B Post your scores to the Whiteboard. Accessory Work 3 Rounds Smithies x 15 Barbell Curls x 10

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  • Monday 2/29/16

    By Rob | In Workouts | on February 28, 2016

    CrossFit West Houston WOD Strength Block 15 minutes Front Squats x 5 @ 65%-70% DB Bent Over Rows on Bench x 10 R/L Lying Alternating Leg Raise x 10 R/L Conditioning Tabata Push Ups rest 1 min Tabata Box Jumps/Step Ups Rest 1 min Tabata Pull Ups/Ring Rows Rest 1 min Post your scores to […]

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  • Chains for Strength & Power

    By Rob | In Announcements, Coach's Blog | on February 28, 2016

      Article by: Matt Spaid   I love chains! Some of you may have seen me utilizing chains when I lift, or have heard me encouraging others to use them during strength work. The reason is simple: they work. You can feel how well they work just after the first time you’ve used them. So […]

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