• 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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Workouts'S ARCHIVE

  • Monday 06/18/2018

    By Rob | In Workouts | on June 17, 2018

    CrossFit West Houston WOD Warm Up 2-3 Sets Goblet Squat + Bicep Curl x 6 Wrist/Forearm Stretch x :20 each Banded Lateral Steps x 15 R/L Banded Stretch for the shoulders x :30 r/l Strength Front Squat 6 5×5 5 sets of 5 at the same weight, these should be HEAVY spend 10-15:00 warming up […]

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  • Friday 06/15/2018

    By Rob | In Workouts | on June 14, 2018

    CrossFit West Houston WOD Warm Up Run 3 Sets handstand hold x :10-:20 DB/KB WIndmill x 3 R/L Beat Swings x 6-8 Slamballs x 10 PVC Pass Thru + Lunge x 10 Conditioning 15:00 AMRAP 5 DB Snatch Right 10 Walking Lunge with DB overhead Right 5 DB Snatch Left 10 Walking Lunge with DB […]

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  • Thursday 06/14/2018

    By Rob | In Workouts | on June 13, 2018

    CrossFit West Houston WOD Warm Up 5:00 Foam Roll Then, 5:00 Amrap 20 Jump rope 3 Inchworm Burpees 100m run 10 Wallballs Accessory – For QUALITY Each of these is done as a couplet NOT for time: 4 Rounds Diamond pushups x 12 DB Bent Over Rows x 8 per hand Then, 4 rounds Alternating […]

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  • Wednesday 06/13/2018

    By Rob | In Workouts | on June 12, 2018

    CrossFit West Houston WOD Dynamic Warm Up Prep to run / row Conditioning 2x 400m sandbag run 1:00 Rest 500m Row 1:00 Rest then, 2x 200m sandbag run 1:00 rest 250m Row 1:00 rest Core 9:00 EMOM Min 1: :30 Power Plank Min 2: 20 Lateral Ball Slams Min 3: :30 Flutter Kicks

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  • Tuesday 06/12/2018

    By Rob | In Workouts | on June 11, 2018

    CrossFit West Houston WOD Dynamic Warm Up Hip Mobility Conditioning For Time 50 du 25 thrusters 50 du 20 pull ups 50 du 25 front squats 50 du 95/65# Rx = Unbroken on the Thrusters and Front Squats Then, Establish a 1RM Clean *Squat Clean if you can

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  • Monday 06/11/2018

    By Rob | In Workouts | on June 10, 2018

    CrossFit West Houston WOD   Warm Up 2-4 Push up into Side Plank hold (shoulder stability) *Hold 5-10 sections each side 10 x Small Banded Pules – front/overhead 20 x DB Seesaw Press :30 x Banded Stretch Strength Push Press 3x3x3x3x3 Conditioning 10:00 EMOM Min 1: 20 KB Swings Min 2: 12 Burpees *Modify burpee […]

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  • Saturday 06/09/2018

    By Rob | In Workouts | on June 8, 2018

    CrossFit West Houston WOD 8:30 Conditioning Alternating Partner EMOM for 20:00 Minute 1: Partner 1 completes 100m sprint then in the remaining time amrap KB Swings while partner 2 rests Minute 2: Partner 2 runs and then swings while partner 1 rests Minute 3: Partner 1 completes 100m Sprint then in the remaining time amrap […]

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  • Friday 06/08/2018

    By Rob | In Workouts | on June 7, 2018

    CrossFit West Houston WOD Conditioning 20:00 AMRAP 21 double unders 15 pull ups 9 Back Squats 115/85 Cool Down Super Couch Stretch R/L x :30 Foam Roll t-spine, lats, quads accumulate 3:00 in a plank

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  • Thursday 06/07/2018

    By Rob | In Workouts | on June 6, 2018

    CrossFit West Houston WOD   Strength Snatch 20:00 to build to a heavy Snatch + Hang Snatch *Squat if you can Conditioning 7 Rounds For Time of: 7 Power Snatch @60-65% of the above complex 14 Hand Release Push Ups

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  • Wednesday 06/06/2018

    By Rob | In Workouts | on June 5, 2018

    CrossFit West Houston WOD   Skill / Bodyweight Strength 10:00 to complete: Strict Pull-up Ladder 1 – 8 – 1, start with 1 and work up to 8 and back down to 1 *Work as far through the ladder as you can Conditioning 10:00 amrap increasing by 1 rep each round Double KB Swing Double […]

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  • Tuesday June 06/05/2018

    By Rob | In Workouts | on June 4, 2018

    CrossFit West Houston WOD   Strength 5 Sets Bench Press x 7 Dumbbell Bicep Curl x 7 R/L Conditioning 15:00 AMRAP 10 L Sit DB Press (on the floor) 10 box jumps 20 Sit Ups 200m run Accessory 2-3x Band Pull Aparts x 10 :30 Front Plank

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