• 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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    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Rob'S ARCHIVE

  • Saturday 08/12/17

    By Rob | In Workouts | on August 11, 2017

    CrossFit West Houston WOD 8:30 AM Conditioning Part 1 WBS Box Jumps Push Press 4 x 1:00 Wall Ball Shots 1:00 Box Jumps 1:00 Push Press 1:00 Rest then Part II For Time In teams of 2 30 Odd Object to Shoulder Post your scores to the Whiteboard. 9:30 Recovery WOD  

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  • Friday 08/11/17

    By Rob | In Workouts | on August 10, 2017

    CrossFit West Houston WOD Conditioning double KB Swing-squat clean-FR Carry 2 rounds 25 Double Russian KB Swings 4 Squat Clean 50′ Front Rack Carry 20 Double Russian KB Swings 3 Squat Clean 50′ Front Rack Carry 15 Double Russian KB Swings 2 Squat Clean 50′ Front Rack Carry 10 Double Russian KB Swings 1 Squat […]

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  • Thursday 08/10/17

    By Rob | In Workouts | on August 9, 2017

    CrossFit West Houston WOD Strength  20 min Pull/Push Complete 4-6 sets 50 foot Hand Over Hand Sled Pull 10 Push Press 135/95 Rest as needed PP should be a weight that can be done unbroken Conditioning DL-DU-run 10 min AMRAP 9 Deadlifts 185/135 205/155 27 Double Unders 100 m Run Post your scores to the […]

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  • Wednesday 08/09/17

    By Rob | In Workouts | on August 8, 2017

    CrossFit West Houston WOD Strength 12 min EMOM Min 1: Pull Ups Min 2: Push Ups Min 3: Sit Ups :20 sec ME to establish #’s Conditioning Rowing In teams of 3 Max Effort meters in 20 min *Rotate every 500m Post your scores to the Whiteboard.  

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  • Tuesday 08/08/17

    By Rob | In Workouts | on August 7, 2017

    CrossFit West Houston WOD Core Day 10 min 15 V Ups 20 Power Planks 30 Bicycle Kicks :30 sec side Plank R/L Conditioning Odd Object Squat burpees 3 Rounds 15 Squats with odd object on shoulder 15 Burpees Post your scores to the Whiteboard.

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  • Monday 08/07/17

    By Rob | In Workouts | on August 6, 2017

    CrossFit West Houston WOD Strength Back Squat Deload 7-6-5-4-3-2-1 Back Squat DB Step Ups 100′ Farmer Carry *Focus on quality not speed ** Same weight for all sets Accessory 3x 35 Banded Good Mornings :60 Saddle Stretch 15 DB Roll Backs

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  • Saturday 08/05/17

    By Rob | In Workouts | on August 4, 2017

    CrossFit West Houston WOD 8:30 am Stamina 3 Rounds 400m Run 1 min rest Conditioning Partner WOD Wall Balls-pull ups-squat cleans 3 Rounds 50 Wall Balls 30 Pull Ups 10 Squat Cleans 165/115 Warrior WOD 9:30 am Dallas 5 Dallas 5 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box […]

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  • Remember when your mom told you to eat your vegetables? Turns out Mom knows what she’s talking about. Vegetables play a big role in the next topic on nutrition, micronutrients. While fruits and vegetables are not the only foods that contain micronutrients they are a really important piece of the nutrition puzzle. Micronutrients are important […]

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  • Friday 08/04/17

    By Rob | In Workouts | on August 3, 2017

    CrossFit West Houston WOD Conditioning “The Chief” Max rounds in 3 minutes of: 3 Power cleans (135 lb) 6 Push-ups 9 Squats Rest 1 minute then repeat, for a total of 5 cycles. Post your results to the Whiteboard. Skill Practice 25 Dips 25 Toes 2 Bar

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  • Thursday 08/03/17

    By Rob | In Workouts | on August 2, 2017

    CrossFit West Houston WOD Strength 20 min 50 m Sled Pulls 3 Stone2Shoulder Conditioning row-box jumps-anchored sit ups-burpees – run 500m Row 50 Box Jumps 50 Anchored Sit UPs 50 Burpees 400m Run Post your results to the Whiteboard.

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  • Wednesday 08/02/17

    By Rob | In Workouts | on August 1, 2017

    CrossFit West Houston Core Sesh 10 min or 3 Rounds :30 side plank each side :15 smithies 20 Plank knees to elbow Workout of the Day Fran Variation 16:00 clock :15 thrusters :45 rest :15 Pull Ups :45 rest *score total reps c/o CrossFit Mainsite Post your results to the Whiteboard.

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