• Class Schedule

    CLASS SCHEDULE

    MONDAY
    TUESDAY
    WEDNESDAY
    5am, 6am, 9:30am, 12pm, 4:30pm, 5:30pm, 6:30pm

    THURSDAY5:30am, 9:30am, 4:30pm, 5:30pm, 6:30pm

    FRIDAY5am, 6am, 9:30am, 12pm, 5pm

    SATURDAY8:30am
    10:30am Warrior WOD

    SUNDAY10:30am Open Gym

    Show Full Schedule

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    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Uncategorized'S ARCHIVE

  • Wednesday 1/30/13 – Competitors

    By Ryan | In Uncategorized | on January 30, 2013

    1. 3 Rounds – Not for Time L-Sit Hold x 30 seconds (accumulate if needed) DU x 40 reps AFAP Duck Walk x 6-10 Steps (light weight) 2. For Time: 15-12-9-6-3 Clean and Jerk (95/65 lbs) Box Jump Overs (24/20″) 3. Farmer’s Carries and Partner Glute Ham Raises

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  • 1/29/12 Corp Well

    By Rob | In Uncategorized | on January 29, 2013

    AMRAP in 9 min 5 Laps Running together 30 Jumping Jacks 20 Lunges ** Jumping Jacks and Lunges Splite Between the Partners

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  • Saturday 1/26/13 – Competitors

    By Ryan | In Uncategorized | on January 25, 2013

    1. Front Squat 1×5 @75% 1×3 @80% 2×3 @85% (2 sets of 3 reps) 3×1@ 90+% (3 sets of 1 rep) 2. Pendlay Row – Demo 3 x 5 – fast up and 2 second descent – keep weight moderate 3. 12 min EMOM: Odd Minutes – 12 Hand-Release Push-Ups (25 sec cutoff) Even Minutes […]

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  • 1/26/13 CF Kids

    By Rob | In Uncategorized | on January 25, 2013

    Agility Ladder 3x Single Foot Per Square 3x Double Feet Per Square 3x Side Single Foot Per Square Right Lead 3x Side Single Foot Per Square Left Lead 3x Side Double Foot Per Square Right Lead 3x Side Double Foot Per Square Left Lead Slam Ball Goblet Squats 4 x 5 Push Ups 4x 7-10 […]

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  • 1/24/13 Corp Wellness

    By Rob | In Uncategorized | on January 24, 2013

    Partner Push Up Ladder 1 1,2 1,2,3 1,2,3,4 1,2,3,4,5 1,2,3,4,5,6 Partner WOD AMRAP in 8 min Broad Jumps accross room and back Then runs 2 Laps Switch every other round

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  • Wednesday 1/23/13 – Competitors

    By Ryan | In Uncategorized | on January 23, 2013

    1. 12 minutes to build to a heavy hang power clean 2. Two Rounds of: 4 min AMRAP: 400m Run 10 Hang Power Cleans (135/95 lbs) AMRAP HSPU Rest 2 minutes between rounds 3. Burpee/Row WOD 12-11-10-9-8-7-6-5 Row for Cals Burpees *Rest 30 seconds between each set. For example, row 12 cals, do 12 burpees, […]

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  • 1/23/13 Corp Wellness

    By Rob | In Uncategorized | on January 23, 2013

    Lunge Pyramid 3-8-10-12-10-8-6 Partner AMRAP in 7 min Burpees Switch as often as necessary

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  • 1/22/13 Corp Wellness

    By Rob | In Uncategorized | on January 22, 2013

    WOD 3 Person Team WOD AMRAP in 12 min Partner A runs 3 laps Partner B does SU Part C does Push Ups Run to SU to Push Ups

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  • Saturday 1/19/13 – Competitors

    By Ryan | In Uncategorized | on January 18, 2013

    1. Extra High Hang Squat Snatch – 8 x 3 2. 20 min AMRAP: 5 Chest to Bar Pull-Ups 10 Wall Ball Shots (20/14 lbs) 15 KB Swings (53/35 lbs) 3. 10+ Minutes of Mandatory Mobility

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  • Wednesday 1/16/13 – Competitors

    By Ryan | In Uncategorized | on January 16, 2013

    1. Push Press – 5 x 3 @ 80% – Rest 90 sec between sets 2. 4 Rounds of 2 min AMRAP: 3 Power Snatch (115/75 lbs) 4 Clean and Jerk (115/75 lbs) 5 Front Squats (115/75 lbs) Rest 2 minutes between rounds. 3. Tabata Double Unders 4. Good Mornings – 3 x 8

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  • 1/14/13 Corp Wellness

    By Rob | In Uncategorized | on January 13, 2013

    Partner You go I Go 10 Rounds Partner 1 Five Push Ups Partner 2 Five Push Ups In 8 min Partners complete 40 Burpees Divide as necessary In remaining time 8 Alt Lunges 4R/4L 8 sit ups 1 partner working at a time

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