• 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

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    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Rob'S ARCHIVE

  • Thursday 4/30/15

    By Rob | In Workouts | on April 29, 2015

    Strength Block 20 miutes Weighted Pull Ups (Find 1 Rep Max) Front Squats x 3 Couch Stretch x 30 R?L Conditioning 8 Rounds 20 seconds Pull Ups 10 seconds Rest 20 Seconds Air Squats 10 Seconds Rest **Record lowest of each Core/Mobility 3 Rounds 15 Smithies 10 Scorpions 5R/5L

    CONTINUE READING
  • Wednesday 4/29/15

    By Rob | In Workouts | on April 28, 2015

    Power  4 Rounds 50m Fire Hose Sprints Hamstring Stretch 20 sec R/L Accessory Work  4 Rounds Chin Ups x 6-12 Plank Holds x 30 seconds Conditioning Bench Press 30 Reps 175/105 Run 300 m 60 DB Snatches 30/R/L Run 600m 30 Box Jumps Run 300 m  

    CONTINUE READING
  • Tuesday 4/28/15

    By Rob | In Workouts | on April 27, 2015

    Strength Block 15 minutes Deadlift (Find your heavy  2 rep) HSPU x 6/12 Tall kneeling Stretch 30 R/L Conditioning AMRAP in 10 minutes 3 Double KB Clean and Press 6 Double KB FS 6 Double Swings Core/Mobility 3 Rounds 3 Roly Polys 6 V Ups 9 K2E        

    CONTINUE READING
  • Monday 4/27/15

    By Rob | In Workouts | on April 26, 2015

    Power 10 minutes Hang Power Snatch x 1 90/90 Stretch x 20 sec R/L   Accessory Work 10 minutes Barbell Curls x 12 Air squats x 15 Conditioning 21-15-9 OH Squats 115/85 Over the Bar Lateral Burpees Finisher Ring Rows x 30

    CONTINUE READING
  • Sunday 4/26/16

    By Rob | In Workouts | on April 25, 2015

    Strength Block 4 Rounds Ring Rows x 10 Goblet Squats x 8 Couch Stretch x 30 seconds R/L   Conditioning AMRAP in 10 minutes 15 Push Ups 10 Box Jumps 5 Pull Ups

    CONTINUE READING
  • Saturday 4/25/15

    By Rob | In Workouts | on April 24, 2015

    ** Due to the weather last week, the power work that was supposed to be done last week will be happening this week. Come on in and have fun with the fire hoses and some old school work! ** Open gym will be at 8:30 or 10:30 AM.   Not For Time  Fire Hose Sprints […]

    CONTINUE READING
  • Warrior WOD 4/25/2015

    By Rob | In Announcements, Uncategorized | on April 24, 2015

    Michael 3 Rounds for Time Run 800m 50 Back Extensions 50 Sit Ups

    CONTINUE READING
  • Friday 4/24/2015

    By Rob | In Workouts | on April 23, 2015

    Power 10 Minutes 3 Max Height Vertical Jumps 3 Thoracic Bridges R/L   Accessory 10 Minutes Mixed Grip Pull Ups x 8 Super Man Holds x 30 seconds   Coniditioning 50 Lunge Steps 60 KB Swings 70 MB Sit Ups 80 Sledge Hammer Swings 90 Double Unders

    CONTINUE READING
  • Thursday 4/23/2015

    By Rob | In Workouts | on April 22, 2015

    Strength Block 15 min Power Jerk x 2 Heavy one Arm Swing x 8 R/L Over Head Band Stretch 30 R/L Conditioning AMRAP in 8 Minutes 8 Deadlifts 4 Cleans 2 Push Jerks Core/Mobility 3 Rounds Hollow Rocks x 15 Shoulder Slides x 10 Half Frogs x 3 R/L

    CONTINUE READING
  • Wednesday 4/22/15

    By Rob | In Workouts | on April 21, 2015

    Strength Block 15 minutes Weighted Pull Ups x 3-5 Front Squats x 7 (from the ground/clean it into postion) Tall Kneeling Stretch x 30R/L Accessory 4 Rounds Dips x 8-12 Band Pull Aparts x 15 Conditioning 3 Rounds 30 CAL Row 20 Slam Balls 10 Pull Ups

    CONTINUE READING
  • Tuesday 4/21/15

    By Rob | In Workouts | on April 20, 2015

    Power 10 min Hang Power Snatch x 2 Single Leg Bridge x 3 R/L   Accessory 4  Rounds HS Hold x 20 sec *Advanced try free standing hold Tuck Lever/Ring Row hold x 10-20 sec   Conditioning 4 Rounds 10 Renegade Man Makers with Push Up and Thruster 10 Smithies 200 m Run

    CONTINUE READING
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