• 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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  • Contact

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    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Workouts'S ARCHIVE

  • Monday 08/20/18

    By Rob | In Workouts | on August 19, 2018

    CrossFit West Houston WOD Back Squat 3 x 5 M 5 lbs heavier (-30 of 5 repMax) W 2.5lbs heavier (-30 of 5 repMax) Volume Sprints 75% exertion 5 x 100m EMOM   Lunge/Strict Pull Ups 3 Rounds 10 yard Lunge Max Rep Strict Pull-ups Post your scores to the Whiteboard.

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  • Saturday 08/18/18

    By Rob | In Workouts | on August 17, 2018

    CrossFit West Houston WOD 8:30 Class Strength 16 minutes Perfect Push Ups 8-12 Jumping Lunges 12 (Scale Reverse Lunges) Side Planks 20 sec R/L Conditioning Wall Ball Shots- HS Hold- Power Snatch 12 Rounds For Time 5 Wall Ball Shots 20/14 10 sec HS Hold 3 Thrusters 115/80 Warrior WOD 9:30 AM SB Run-sled drag-farmer […]

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  • Friday 08/17/18

    By Rob | In Workouts | on August 16, 2018

    CrossFit West Houston WOD Power Cleans 5 x 3 M 2lbs heavier W 1 lb heavier Aerobic Capacity KB Swings-pull ups-tall box jumps 12 min AMRAP American Swings x 12 Pull Ups x 9 Tall Box Jumps 12 30/24 Post your scores to the Whiteboard.

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  • Thursday 08/16/18

    By Rob | In Workouts | on August 15, 2018

    CrossFit West Houston  Bench Press 3 x 5 Jacked and Tan Thursday Hex Press Tricep Super Set 20-15-10-5 Hex Press (go up in weight each round) Banded Tricep Press Down *** Very little Rest in between Rounds Back and Bi’s 20-15-10-5 Kelso Shrugs 2 second hold at top Barbell Curl  Tempo 1-1-1-3 (Hold bottom 1- […]

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  • Wednesday 08/15/18

    By Rob | In Workouts | on August 14, 2018

    CrossFit West Houston WOD Deadlift/Gymnastics Work 20 minutes Work Up to 1 x 5 Deadlift M 5lbs heavier ; W 2.5 lbs heavier Work up in 4-5 sets In between Deadlift Sets HSPU Practice Perform one of the following: Strict HSPU 7-9 Bench/Box Pike HSPU 9-12 Wall Walk x 2 Elevated Push Ups x 10 […]

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  • Tuesday 08/14/18

    By Rob | In Workouts | on August 13, 2018

    CrossFit West Houston WOD Sprint Warm Up Intensity Sprints 6x 40m Back Squats 3x 5 M 5lbs heavier W 2.5 lbs heavier Step Ups Max Pull ups 3 Rounds Step Ups x 7 R/L Max Pull Ups Record highest number of pull ups Post your scores to the Whiteboard.

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  • Monday 08/13/18

    By Rob | In Workouts | on August 12, 2018

    CrossFit West Houston WOD Clean and Jerk Skill Work 12 min Work Up to higher than Wod Working Weight Aerobic Capacity Work Row-burpee-clean and Jerk Partner You go I go 5 Rounds Row 350/250 Burpees 7 Clean and Jerks 5 115/75 *Record Slowest Time Row should be at 2k pace Post your scores to the […]

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  • Saturday 08/11/18

    By Rob | In Workouts | on August 10, 2018

    CrossFit West Houston WOD 8:30 AM Class Strength Work 16 minutes DB Reverse Lunges x 16 Tough Ring Rows x 12 Thoracic Bridge x 3 R/L Partner WOD Partner WOD 081118 300m Carry * 150 Double Unders (or 300 single unders) 75 DB Snatches 150 Double Unders (or 300 single Unders) 300m Carry * * […]

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  • Friday 08/10/18

    By Rob | In Workouts | on August 9, 2018

    CrossFit West Houston WOD Aerobic Capacity American KB swings-Run-Jump squats-Bear Crawl 3 Rounds 2 min AMRAP 10 American KB Swings 53/35 100m Run Rest 2 min 2 min AMRAP 6 Jump Squats 30 Foot Bear Crawl Rest 2 min Post your scores to the Whiteboard. Sexy Friday 15 min AMRAP Alternating DB Rows x 10 […]

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  • Thursday 08/09/18

    By Rob | In Workouts | on August 8, 2018

    CrossFit West Houston Workout of the Day Strength/Gymnastics Deadlift 1 x 5 5lbs heavier Work up to working weight in 4 Sets Gymnastics Max Dips Max Chin Ups  Conditioning Burpees row run In any order AFAP 15 Burpees 250/175 Row 300m Run Post your scores to the Whiteboard.

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  • Wednesday 08/08/18

    By Rob | In Workouts | on August 7, 2018

    CrossFit West Houston WOD Strength Bench Press 3 x 5 M 2 lbs heavier; W 1 lb heavier   Power Clean 5 x 3 M 2 lbs heavier; W 1 lb heavier Perform above as super set Conditioning Push Ups-Thrusters- Sit Ups 8 min AMRAP 8 Push ups 12 Thrusters 65/45 16 Sit Ups **Thrusters […]

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