• 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

  • Wednesday 07/26/17

    By Rob | In Workouts | on July 25, 2017

    CrossFit West Houston WOD Skill 10 min EMOM Min 1 1-3 rope climbs Min 2 5 push ups Conditioning push press- box jumps 8 rounds Push Press 95/65 20 sec rest 10 sec Box Jumps 20 sec rest 10 sec @ 8:00 Max Effort Double Unders Post your scores to the Whiteboard. Accessory  3x Shoulder […]

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  • Tuesday 07/25/17

    By Rob | In Workouts | on July 24, 2017

    CrossFit West Houston WOD Strength Back Squat 5×4 @ 10-15 lb heavier than last week ** All 5 sets at same weight Conditioning KB Fran 6-9-12-9-6 KB Thrusters 44/30 Pull ups Post your scores to the Whiteboard. Accessory 30 dips  

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  • Monday 07/24/17

    By Rob | In Workouts | on July 23, 2017

    CrossFit West Houston WOD Warm up 3x :30 kbs :30 pigeon stretch r :30 pigeon stretch l :30 mountain climbers Skill Review Cleans work up to wod weight Conditioning Squat Clean 200m Run 20 min AMRAP 5 Bodyweight Squat Cleans 200m Run Post your scores to the Whiteboard. Accessory  Tabata Planks

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  • “Let food be thy medicine and medicine be thy food.” -Hippocrates   Nutrition is one of those topics like politics and religion that can get heated fast. We can make it simple or we can complicate the crap out of it. In reality, however, it is both simple and complicated. It is simple in that […]

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  • Saturday 07/22/17

    By Rob | In Workouts | on July 21, 2017

    CrossFit West Houston WOD 8:30 am Strength 15:00 to find a 3RM Bench Press Conditioning Run pull ups push ups du 18 min AMRAP 400m run 3x 5 Pull Ups 10 Push Ups 20 DU 9:30 Warrior WOD warrior WOD 072217 Buy In 400 m Run Then 3 Rounds of -3 Rounds of Cindy -1 […]

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  • Friday 07/21/17

    By Rob | In Workouts | on July 20, 2017

    CrossFit West Houston WOD Stamina Row Run DU 500m Row 400 Run 100 Double Unders Conditioning DB DL -burpees-db clean 12 min AMRAP 9 DB DL 60/40 6 Burpees 3 DB Power Clean Post your scores to the Whiteboard. c/o CFHQ  

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  • Thursday 07/20/17

    By Rob | In Workouts | on July 19, 2017

    CrossFit West Houston WOD Strength 15:00 2 Push Press + 1 Push Jerk Conditioning Run- strict pull ups- max effort push ups 22 min AMRAP 200 m Run 6/4 Pull Ups Max Effort Push Ups *As soon as the knees hit the ground or hips break, begin next round of 200m run Post your scores […]

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  • Wednesday 07/19/17

    By Rob | In Workouts | on July 18, 2017

    CrossFit West Houston WOD Strength 20:00 min Back Squat 5×5 @ 10-15 lbs heavier than last week Skill 5 Min Odd Object to Shoulder Workout of the Day Odd object to shoulder- Odd Object carry 5 rounds for time 5 Odd Object to Shoulder 100m Odd object Carry Post your scores to the Whiteboard.   […]

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  • Tuesday 07/18/17

    By Rob | In Workouts | on July 17, 2017

    CrossFit West Houston WOD Skill/Bodyweight Strength 8:00 to complete Push Up Ladder Start with 1 walk to other end 2, walk back 3, etc Conditioning Cal Row- wall ball shots- kb swings- box jumps 35:00 clock First 18;00 3 sets 2:00 Cal Row Rest 1:00 2:00 Wall Ball Shots 20/14 rest 1:00 then, Last (17:00 […]

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  • Monday 07/17/17

    By Rob | In Workouts | on July 16, 2017

    CrossFit West Houston WOD Strength  15:00 Clock to work on following 1 Pull/Shrug + 1 Hang Squat Clean + 2 Front Squat ** bar stays in hands until entire complex is complete Conditioning Bergeron Beep Test EMOM for as long as possible 7 Thrusters 75/55 7 Pull Ups 7 Burpees *Scale is 5 reps Post […]

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  • Saturday 07/15/17

    By Rob | In Workouts | on July 14, 2017

    CrossFit West Houston WOD 8:30 Class  Conditioning KBS- plyo push ups-Box Jumps-DU 20 min EMOM Alternating Partner 1 partner works/1 partner rests 5 Heavy Russian KB Swings 5 Plyo Push Ups 5 Box Jumps ME DU or Bar hops 3;00 min rest 5 sets alternating relay style 10 total 5 each side 100m Sandbag Run […]

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