• 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

    Let's Keep In Touch!X

    ADDRESS8716 Long Point #213
    Houston, TX, 77055

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

Workouts

  • Wednesday 7/25/18

    By Rob | In Workouts | on July 24, 2018

    CrossFit West Houston WOD Warm Up 3 Roun OH Wall Ball Slams x 10 Wall Facing Lateral Throws x 10 R/L Lateral Facing Rotational Throws x 10 R/L Strength Bench Press 3 x 5 M Add 2 lbs from last week W Add 1 lb from last week Deadlift 1 x 5 @ 50lbs less […]

    CONTINUE READING
  • Tuesday 7/24/18

    By Rob | In Workouts | on July 23, 2018

    CrossFit West Houston WOD Workout of the Day Aerobic Capacity Work Every 6 minutes for 5 Rounds Row 500m @ 2k pace +3-5 seconds Plank Hold x 30-45 sec Top of Push Up Record Row Pace Post your scores to the Whiteboard. Strength 15 minutes Step Ups x 5 R/L Ring Rows x 10 KB […]

    CONTINUE READING
  • Monday 07/23/18

    By Rob | In Workouts | on July 22, 2018

    CrossFit West Houston WOD Warm Up 1 1x Deadbug Hold 15 sec Contralateral Deadbug x 3 R/L Plank Hold x 20 sec See Saw Walk x 2 r/l Sprint Warm Up Intensity Sprints 7 x 40m rest as neeeded Strength Back Squats 3 x 5 M 50 lbs lighter than BS 5 Rep max W […]

    CONTINUE READING
  • Saturday 7/21/19

    By Rob | In Workouts | on July 20, 2018

    CrossFit West Houston Strength 16 minutes Barbell Sumo Deadlifts x 5 One Arm KB Push Press x 3 R/l (keep weight moderate hold KB over head 3 secs and take 3 secs to lower) Foam Roll Abductors x 30 sec r/l Workout of the Day DB Front squats -T2B-run 10-9-8-7-6-5-4-3-2-1 DB Front Squats T2B 100m […]

    CONTINUE READING
  • Friday 7/20/18

    By Rob | In Workouts | on July 19, 2018

    CrossFit West Houston WOD Strength Bench Press 3 x 5 M use 20lbs lighter than 5 Rep BP max W use 15lbs lighter than 5 Rep BP max In between working sets 3x 5 R/L Step Ups Conditioning 800 Meter Run Post your scores to the Whiteboard. Gymnastics Practice 3 Rounds Chin Up x max […]

    CONTINUE READING
  • Thursday 7/19/18

    By Rob | In Workouts | on July 18, 2018

    CrossFit West Houston WOD Jacked and Tan Thursday 3 Rounds (SuperSets) 12 Kelso Shrugs (hold each shrug for a two count) Kneeling Bottoms Up KB Bent Arm Hold x 20 sec R/L Rest 1 min in between sets 3 Rounds Banded Straight Arm PVC Pull down x 15 Barbell Bent Over Row x 10 (underhand […]

    CONTINUE READING
  • Wednesday 07/18/18

    By Rob | In Workouts | on July 17, 2018

    CrossFit West Houston WOD Warm UP 3 Rounds PVC Pass Throughs x 10 PVC Good Mornings x 10 PVC OH Squats x 5 WOD Prep section 1 Run 100m Russian KB Swings 10 Beat Swings x 5 rest 1 min section 2 Run 100m Hybred Swings x 10 Beat swings x 5 rest 1 min […]

    CONTINUE READING
  • Tuesday 07/17/18

    By Rob | In Workouts | on July 16, 2018

    CrossFit West Houston WOD Strength Test Back Squat Find your 5 rep max. 8-6-5-5-5-5 Post your scores to the Whiteboard. Lunges 3 x 10 yards Volume Sprints 6 x 100m @ 80% intensity going every 90 seconds Focus on technique Tabata V Tucks

    CONTINUE READING
  • Monday 07/16/18

    By Rob | In Workouts | on July 15, 2018

    CrossFit West Houston WOD Warm Up: 200 m Run Pre Warm up 2 Rounds Scapular Push Ups x 10 DB Shrugs x 10 HS Hold 20 secs (Modification Push up Position Hold Strength Test: Max Distance Farmers Carry Carry Bodyweight for one max distance Scales 75% to 50%   Conditioning Sled Run- Single Arm DB […]

    CONTINUE READING
  • Saturday 7/14/18

    By Rob | In Workouts | on July 13, 2018

    CrossFit West Houston WOD 8:30 AM Class Strength 10 minutes Weighted Plank x :30 secs Russian KB swings x 10 (Focus on Powerful stand up) Goblet squats x 5 reps (10 sec pry on last set) Workout of the Day Power Snatch- Wall Balls- DU 15 min AMRAP with a partner Power Snatch 30 75/55 […]

    CONTINUE READING
  • Friday 7/13/18

    By Rob | In Workouts | on July 12, 2018

    CrossFit West Houston WOD Find 3 rep Power Clean Max Power Clean Find your 3 rep max. 5-5-3-3-3-3 Post your scores to the Whiteboard. Sexy Friday Shoulder Blast 3 Rounds Front Raise x 15 Lateral Raise x 15 Reverse Flyes x 15 **perform as superset. Do 1 round of each then rest 60-90 sec Arms/Abs […]

    CONTINUE READING
COPYRIGHT © CrossFit West Houston 2015. ALL RIGHTS RESERVED.