• Class Schedule

    CLASS SCHEDULE

    MONDAY
    WEDNESDAY
    5am, 6am, 9:30am, 12pm, 3:30pm Open Gym, 4:30pm, 5:30pm, 6:30pm

    TUESDAY
    THURSDAY
    5:30am, 7:00am Masters, 9:30am, 12pm, 4:30pm, 5:30pm, 6:30pm

    FRIDAY 5am, 6am, 9:30am, 12pm, 3:30pm Open Gym, 5pm

    SATURDAY 8:30am, 9:30am Warrior WOD/Open Gym

    SUNDAY10:30am Open Gym

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  • 713-467-1450
  • Contact

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    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Workouts

  • Monday 08/07/17

    By Rob | In Workouts | on August 6, 2017

    CrossFit West Houston WOD Strength Back Squat Deload 7-6-5-4-3-2-1 Back Squat DB Step Ups 100′ Farmer Carry *Focus on quality not speed ** Same weight for all sets Accessory 3x 35 Banded Good Mornings :60 Saddle Stretch 15 DB Roll Backs

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  • Saturday 08/05/17

    By Rob | In Workouts | on August 4, 2017

    CrossFit West Houston WOD 8:30 am Stamina 3 Rounds 400m Run 1 min rest Conditioning Partner WOD Wall Balls-pull ups-squat cleans 3 Rounds 50 Wall Balls 30 Pull Ups 10 Squat Cleans 165/115 Warrior WOD 9:30 am Dallas 5 Dallas 5 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box […]

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  • Friday 08/04/17

    By Rob | In Workouts | on August 3, 2017

    CrossFit West Houston WOD Conditioning “The Chief” Max rounds in 3 minutes of: 3 Power cleans (135 lb) 6 Push-ups 9 Squats Rest 1 minute then repeat, for a total of 5 cycles. Post your results to the Whiteboard. Skill Practice 25 Dips 25 Toes 2 Bar

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  • Thursday 08/03/17

    By Rob | In Workouts | on August 2, 2017

    CrossFit West Houston WOD Strength 20 min 50 m Sled Pulls 3 Stone2Shoulder Conditioning row-box jumps-anchored sit ups-burpees – run 500m Row 50 Box Jumps 50 Anchored Sit UPs 50 Burpees 400m Run Post your results to the Whiteboard.

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  • Wednesday 08/02/17

    By Rob | In Workouts | on August 1, 2017

    CrossFit West Houston Core Sesh 10 min or 3 Rounds :30 side plank each side :15 smithies 20 Plank knees to elbow Workout of the Day Fran Variation 16:00 clock :15 thrusters :45 rest :15 Pull Ups :45 rest *score total reps c/o CrossFit Mainsite Post your results to the Whiteboard.

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  • Tuesday 08/01/17

    By Rob | In Workouts | on July 31, 2017

    CrossFit West Houston Stamina run-kbs 6 Rounds Every 5 minutes 400m Run 25 Kettlebell Swings Post your results to the Whiteboard. Accessory Work 3x 8 DB Row R/L 12 DB Roll Backs

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  • Monday 07/31/17

    By Rob | In Workouts | on July 30, 2017

    CrossFit West Houston WOD Warm Up 2x :60 Straddle Stretch 10 Barbell Good Mornings 10 Empty Barbell Back Squats Strength Back Squat 5-5-3-3-2 then, 10 reps at 65% of heavy set of 2 Conditioning DB Strict Press- Keg Hug Carry 10 min EMOM Even: 10 DB Strict Press 45/35 Odd: Keg Hug Carry 150′ Post […]

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  • Saturday 07/29/17

    By Rob | In Workouts | on July 28, 2017

    CrossFit West Houston WOD 8:30 WOD Wonder Woman/Justice League WOD Wonder Woman 5 min AMRAP 4 Ball Over Shoulder 10 KB Swings rest 1 min The Flash 5 min AMRAP 20 m sprint 10 Air Squats rest 1 min Aquaman 5 min AMRAP 7 Burpees 7 DB Push Press rest 1 min Cyborg 5 min […]

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  • Friday 07/28/17

    By Rob | In Workouts | on July 27, 2017

    CrossFit West Houston WOD  Conditioning Row- farmer carry-waiter walk- water walk 1000 m Row 200 m Farmer Carry 45lb 50 m Waiter Walk R 45lb 50 m Waiter Walk L 45lb Post your scores to the Whiteboard. In remaining time… Strength Find a heavy set of 2 Power Cleans  

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  • Thursday 07/27/17

    By Rob | In Workouts | on July 26, 2017

    CrossFit West Houston WOD Skill Station 1: Ladder : Roving plank, slalom + jump Station 2: Ball over band + side lunge Station 3: banded rotations Strength 12 min Poor Man’s Bench Press – DB 5×5 increase weight each set Conditioning air squats to ball – toes to bar 50-40-30-20-10 Air Squats to ball * […]

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  • Wednesday 07/26/17

    By Rob | In Workouts | on July 25, 2017

    CrossFit West Houston WOD Skill 10 min EMOM Min 1 1-3 rope climbs Min 2 5 push ups Conditioning push press- box jumps 8 rounds Push Press 95/65 20 sec rest 10 sec Box Jumps 20 sec rest 10 sec @ 8:00 Max Effort Double Unders Post your scores to the Whiteboard. Accessory  3x Shoulder […]

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