• 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

  • 713-467-1450
  • Contact

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    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Workouts'S ARCHIVE

  • Tuesday 08/07/18

    By Rob | In Workouts | on August 6, 2018

    CrossFit West Houston WOD Aerobic Capacity Row Every 10 minutes Row 1000m @ 3-5 seconds off 2k row pace Perform 1-2 Rounds of Flexibility Circuit roly Poly x 5 Lateral Leg Swing x 10 R/l KB Windmills x 5 R/l Post your scores to the Whiteboard.

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  • Monday 08/06/18

    By Rob | In Workouts | on August 5, 2018

    CrossFit West Houston WOD Strength Back Squat 3×5 M 5 lbs heavier than last week W 2.5 lbs heavier than last week Post your scores to the Whiteboard. Lunge/Pull Ups 3 Rounds 10 Yard Goblet Lunges (chose a weight to challenge posture and position) Pull Ups x max Volume Sprints 6 x 200m @ 75% […]

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  • Saturday 08/04/18

    By Rob | In Workouts | on August 3, 2018

    CrossFit West Houston WOD Strength 15 minutes Seated KB Alternating Press x 16 Total Reps DB Deadlifts x 8 Reps 3011 Tempo ( 3 sec lower; 0 sec at bottom; 1 sec to stand; 1 sec hold rest before next rep) Pigeon Pose on Bench x 30 sec R/L Conditioning Med Ball Run-Russian KB- wall […]

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  • Friday 08/03/18

    By Rob | In Workouts | on August 2, 2018

    CrossFit West Houston WOD Aerobic Capacity Work: 4 Rounds 90 Sec AMRAP 5 Box Jumps 7 DB Push Press 90 Sec Rest 90 Sec AMRAP 5 T2B 7 Goblet Squats 53/35 90 sec Rest   KB Snatch Practice 5 x 5 R/L Snatch Test Size Bell   Trunk Conditioning AMRAP in 6 mins Russian Twists […]

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  • Thursday 08/02/18

    By Rob | In Workouts | on August 1, 2018

    CrossFit West Houston WOD Power Cleans 5 x 3 Bench Press 3 x 5 Jacked and Tan Thursday Tri Set DB Hex Press x 10 (go up in weight each round) DB Lateral Flyes x 10 Dips x max Rest 1 min in between   Tri Set DB Front Raise x 12 DB Lateral Raise […]

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  • Wednesday 08/01/18

    By Rob | In Workouts | on August 1, 2018

    CrossFit West Houston WOD Strength/Gymnastics 25 min Deadlift Work Up to 1 x 5 set 5 lbs heavier than last week for M;  2.5lb heavier for women HSPU Progression HS Hold 20-30 sec Bench HSPU 5-7 Strict HSPU 5-7 L Sit Progression Double Knee Tuck max Hold Single Knee Tuck Max Hold Full L – […]

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  • Tuesday 07/31/18

    By Rob | In Workouts | on July 30, 2018

    CrossFit West Houston WOD Intensity Sprints 5 x 40m Back Squats 3 x 5 Pull Ups 3 x Max

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  • Monday 07/30/18

    By Rob | In Workouts | on July 29, 2018

    CrossFit West Houston WOD  Aerobic Capacity Work Row- DB Clean and Jerks 4 Rounds Every 8 minutes Row 750 pace @ 2k 500m split + 3-5 secs 5 Single Arm DB Clean and Jerks 50/35 * DB CJ meant to be Unbroken. Record avg split Post your scores to the Whiteboard. Strength Work 15 minutes […]

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  • Saturday 7/28/18

    By Rob | In Workouts | on July 27, 2018

    CrossFit West Houston WOD Strength 20 minutes 80m Rack/FC (one kb racked one Farmer Carry. Switch at 40m) 5 Tall Box Jumps 10 High Plank Shoulder Taps Hamstring Stretch x 20 sec R/L Conditioning Deadlifts push up and run 3 Rounds 5 Deadlifts 205/135 10 push ups then 600m Run then 2 Rounds 5 Deadlifts […]

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  • Friday 7/27/18

    By Rob | In Workouts | on July 26, 2018

    CrossFit West Houston WOD Warm Up 3x Empty Barbell DL x 5 Stiff Leg DL x 5 Muscle Clean x 5 Press x 5 Good Morning x 5 Back Squat x 5 Power  Power Cleans 5 x 3 M back off 20lbs of 3 Rep max W back off 15 lbs of 3 rep max […]

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  • Thursday 7/26/18

    By Rob | In Workouts | on July 25, 2018

    CrossFit West Houston WOD Gymnastics Practice 15 minutes Mountain Climber Pull Ups x max L Sit x max hold Aerobic Capacity wall balls du ball no push up burpees 20 min EMOM Min 1 10 Wall Balls + AMRAP DU Min 2 Rest Min 3 8 Rotational Ball Slams (4r/l) + AMRAP no push up […]

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