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Wednesday 11/24/10 CrossFit West Houston




Met Con

4 Rounds

25 m Bear Crawl

15 Sit Ups

10 Push Press

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Tuesday 11/23/10 CrossFit West Houston


800 m Run

21 Slam Balls and Box Jumps

400 m Run

15 Slam Balls and Box Jumps

200 m Run

9 Slam Balls and Box Jumps

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New Testimonial

Nine months ago I went to my annual check up… I knew it was not going to be good. I had been on the road for work for the last 3 months and gained 20 lbs after struggling to maintain an already overweight 207lbs. At 33 and 5 foot 8 and now 227lbs I was easy pickings for the doc. My blood work came back looking more like ingredients to gravy and my blood pressure was through the roof. I had to do something or the doc was going to put me on meds and I knew that was a slow death sentence. She wanted to see me in 3 months.
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Monday 11/22/10 CrossFit West Houston


Push Jerks


Met Con

Mini “the Chief”

3 Rounds

AMRAP in 3 minutes

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

1 minute rest in between rounds

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

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Thanksgiving Holiday Hours













Holiday Hours


5 AM

6 AM

9:30 AM

No Evening Classes

Thursday Thanksgiving Day



10:30 AM Class Only

“Turkey Gone Bad”

FGB or Alternative  FGD (Fight Gone Dirty)


8:30 AM Class


Open Gym

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Saturday 11/20/10 CrossFit West Houston


Teams of 3

Run 400 m together

90 Ring Dips

Run 400 m together

90 Sit Ups

Run 400 m together

90 Broad Jump Burpees

Run 400 M Together

90 Good Mornings 25/15

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Friday 11/19/10 CrossFit West Houston


Hand Stand Holds

8 Rounds

:30 on :30 off

Met Con

5 Rounds

30 Box Jumps

20 Wall Shots

10 Ring Rows

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Thursday 11/18/10 CrossFit West Houston


OH Squats


Met Con

750 m row

50 Air Squats

25 Ring Dips

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Wednesday 11/17/10 CrossFit West Houston


Run 400m forwards

Run 200 m Backwards

50 Sit ups

Run 200 m Backwards

Run 400m Forwards

50 slam balls

Run 400m forwards

Run 200 m backwards

50 Russian KB Swings 2 arm

Great article about RX and Scaling:

Going RXd Doesn’t Mean Sh*t!


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Tuesday 11/15/10 CrossFit West Houston




Met Con

1/2 Cindy

AMRAP in 10 minutes

5 Pull UPs

10 Push Ups

15 Squats

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