• Class Schedule

    CLASS SCHEDULE

    MONDAY
    WEDNESDAY
    5am, 6am, 8:30am&nbspQuickFit, 9:30am, 12pm, 3:30pm&nbspOpen&nbspGym, 4:30pm, 5:30pm, 6:30pm

    TUESDAY
    THURSDAY
    5:30am, 7:00am&nbspMasters, 8:30am&nbspQuickFit, 9:30am, 12pm, 4:30pm, 5:30pm, 6:30pm

    FRIDAY 5am, 6am, 8:30am&nbspQuickFit, 9:30am, 12pm, 3:30pm&nbspOpen&nbspGym, 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

  • Tuesday 08/23/17

    By Rob | In Workouts | on August 22, 2017

    CrossFit West Houston WOD Strength 15 min EMOM Min 1 Deadlifts x 5 Work up to 60-70% Min 2 Odd Object Hold Min 3 Rest Conditioning Wall Balls-DL-Run 10 min AMRAP 10 Wall Balls 10 Deadlift 155/105 200m Run Post your scores to the Whiteboard.

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  • A good nutrition program should seek to change body composition change (looking better naked), improve performance (crushing goals, weights, WODs) and achieve long term health (not being sick).  This covers all the bases; you will look good, feel good and perform well. Sounds easy… So how come it isn’t so easy? We all bring baggage […]

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  • Tuesday 08/22/17

    By Rob | In Workouts | on August 21, 2017

    CrossFit West Houston WOD Workout of the Day DB FC-Deficit Push ups on DB’s-S2O 5 Rounds 200m DB Farmers Carry (2 hands) 20/15 Deficit Push ups on the DB’s 10 S2O Time Cap 35:00 Post your scores to the Whiteboard. Accessory Work Shoulder Mobility

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  • Monday 08/21/17

    By Rob | In Workouts | on August 20, 2017

    CrossFit West Houston WOD Conditioning “Fran Re-test” 21-15-9 reps, for time: Thruster (95 lbs) Pull-ups Post your scores to the Whiteboard. Compare to July 9th Accessory Work NFT Row 1000m Accumulate 3:00 minutes in a plank  

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  • Saturday 08/19/17

    By Rob | In Workouts | on August 18, 2017

    CrossFit West Houston WOD 8:30 Class Conditioning Run weighted sit ups front squats 20 min AMRAP 400m Run 20 Weighted Sit UPs 10 Front squats 9:30 Class Warrior WOD “Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power clean, 1 rep Post your scores to […]

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  • Friday 08/18/17

    By Rob | In Workouts | on August 17, 2017

    CrossFit West Houston WOD Conditioning Row for cal- burpees over the bar- HPC 50/40 Cal Row 40 Burpees Over the Bar 30 Hang Power Cleans 135/95 Post your scores to the Whiteboard. Accessory Work Practice Strict Pull Ups 3-4 sets of 5 *quality reps **hardest version of pull ups you can do

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  • Thursday 08/17/17

    By Rob | In Workouts | on August 16, 2017

    CrossFit West Houston WOD CrossFit West Houston devil press step ups farmer carry db snatch box jump over farmer carry 12 min AMRAP 10 Devil Press 10 Step ups 50 m Farmer Carry 2:00 Rest 12 min AMRAP 10 DB Snatch 5 r/l 5 Box Jump Over 50m Farmer Carry Post your scores to the […]

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  • Wednesday 08/16/17

    By Rob | In Workouts | on August 15, 2017

    CrossFit West Houston WOD Conditioning Run Fran Run 21 Thrusters 95/65 21 Pull Ups Run 200m rest 1:00 15 Thrusters 15 Pull ups Run 200m Rest 1:00 9 Thrusters 9 Pull Ups Post your scores to the Whiteboard. Accessory Work 3 sets Single Leg DL x 6-8 r/l :30-45 sec Side Plank r/l

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  • Tuesday 08/15/17

    By Rob | In Workouts | on August 14, 2017

    CrossFit West Houston WOD Skill Practice 10 minutes Build up to a heavy 1 rep: 1 Power Clean + 1 Hang Clean + 1 Shoulder to Overhead Conditioning PC-HPC-S2O 10 min AMRAP 1 Power Clean + 1 Hang Clean + 1 S2O *75% of 1 rep from skill work Post your scores to the Whiteboard. […]

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  • Monday 08/14/17

    By Rob | In Workouts | on August 13, 2017

    CrossFit West Houston WOD Strength Work Back Squat Find your 1 rep max. 5x5x3x3x2x1x1x1…. Rest 2-3 minutes in between sets of singles Conditioning jump rope-sit ups 2:00 min Jump Rope (Single Unders) 2:00 min Sit Ups 1:00 min Jump Rope 1:00 min Sit Ups Post your scores to the Whiteboard.

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  • 5 Steps To Fix a Bad Diet

    By Rob | In Announcements, Coach's Blog, Nutrition | on August 13, 2017

    “You cannot out train a bad diet.” This is something we had on the white board by the entrance when we started CrossFit West Houston ,and it is just  as true today as it was 8 + years ago when we first opened. Throughout my career in fitness, I have constantly heard people say that […]

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