• 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
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    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Rob'S ARCHIVE

  • 5/13/12

    By Rob | In Workouts | on May 12, 2012

    3 Rounds AMRAP in 3 min DB Snatch 4 (4=1R+1L+1R+1L) Box Jumps 8 Russian Swings 12 Rest 1 minute Then 5 Min Rest AMRAP Push Press in 2 minutes

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  • Pre Order New Shirts!

    By Rob | In Uncategorized | on May 12, 2012

    The new shirt designs are in! And there are up to four designs to choose from. All T shirts are unisex and the sorry guys but the tank tops are for women only. Below you can see the designs with links to go right to the store to buy. This is a Grey and Teal […]

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  • 5/12/12

    By Rob | In Workouts | on May 11, 2012

    100m run 1 Round of Cindy 200m Run 2 rounds of Cindy 300m Run 3 rounds of Cindy 400m Run 4 Rounds of Cindy 1 Round of Cindy = 5 Pull Ups 10 Push Ups 15 Squats

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  • 5/11/12

    By Rob | In Workouts | on May 10, 2012

    **Drink Plenty of Water** Strength HSPU sets of 3 Pistols sets of 3 R/L Roll out For Max Reps: 1 min AMRAP Clean & Jerk (95/65 lbs) 30 sec Rest 1 min AMRAP Double Unders 30 sec Rest 1 min AMRAP Front Squats (95/65 lbs) 30 sec Rest 1 min AMRAP Burpees *Score each movement […]

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  • 5/10/12

    By Rob | In Uncategorized, Workouts | on May 9, 2012

    **Drink Plenty of Water** Strength Split Squat sets of 5 30 second Planks Shoulder Circles Conditioning 15 min AMRAP Partner WOD: 15 Push-Ups (Hand Release) 12 DB/KB Push Press 9 Calorie Row *Partners work one at a time and alternate between movements. For example, partner 1 does 15 push-ups, P2 does 12 DL, P1 does […]

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  • 5/9/12

    By Rob | In Workouts | on May 8, 2012

    Lumberjack 20 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″) Run 400m 20 DB Squat Cleans (45lbs each) Run 400m

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  • 5/8/12

    By Rob | In Workouts | on May 7, 2012

    ****DRINK WATER BEFORE WORKOUTS!** Strength 6 rounds 5 Cleans 3 Strict Press **Add weight each round Rest 90 Seconds and LAX shoulders in between rounds Conditioning 2x 500m Time Trial KB WOD Skill/Strength Goblet Squat/ two Arm Swing Get Ups 3×3 each arm WOD AMRAP in 7 min Buy in 15 Burpees Then in remaining […]

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  • CrossFit for Hope

    By Rob | In Uncategorized | on May 7, 2012

    “No child should die in the dawn of life” Danny Thomas St Jude’s Founder Join us on June 9th, 2012 at CFWH to participate in the CrossFit for Hope WOD: Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to bar Pull-ups “Hope” has the same format as […]

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  • 5/7/12

    By Rob | In Workouts | on May 6, 2012

    Strength Bent Over Rows¬† sets of 5 Thrusters Sets of 5 Hip bridges 5 Conditioning 5 min AMRAP: 15 Wall Shots (20/14 lb) 15 Sit-Ups –1 min Rest– 5 min AMRAP: 10 Pull-Ups 20 Walking Lunges (10R/10L) *Score each AMRAP separately. Get Good At Anything

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  • 5/6/12

    By Rob | In Workouts | on May 5, 2012

    TGU 3 x 3 per side Conditioning 5 Rounds for Time: 5 Hang Cleans (115/75 lbs) 6 Push Press 7 Box Jumps (24/20″)

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  • 5/5/12

    By Rob | In Workouts | on May 4, 2012

    Push Ups Instructor led (Instructor controls the down and up. Athletes will drop to bottom on the command of down and press up to the command of up) 12-10 -8-6-4-2 Conditioning Partner WOD 6 Rounds( each partner does 3 runs and 3 squat rounds) Partner A Runs lap around the path and performs 20 mountain […]

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