• 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

  • Wednesday 01/24/2018

    By Rob | In Workouts | on January 23, 2018

    CrossFit West Houston WOD Test Week – Day 3 Warm Up 2 Sets 200/150m row DB Crossover DL x 5 R/L Single Glute Raise x 6 R/L Banded Pull Aparts  x 10-15 TEST For Time: 500m Row CrossFit Total – Deadlift: 35:00 to find 1RM 10-5-3-3-2-1-1-1…. *start at 30-40% for 10 reps then get a […]

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  • Tuesday 01/23/2018

    By Rob | In Workouts | on January 22, 2018

    CrossFit West Houston WOD Test Week – Day 2 Warm Up: 2-3 sets PVC Pass Thru x 10 Banded Press x 10 Banded Shoulder Stretch x :30 Banded Lat Stretch x :30 CrossFit Total – Press 20:00 to find 1RM *rep scheme: 7-5-3-3-1-1-1…. Gymnastics Test: 2:00 Anchored Sit Ups *military standard 3:00 Rest Max HSPU […]

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  • Monday 01/22/2018

    By Rob | In Workouts | on January 21, 2018

    CrossFit West Houston WOD This week is a Test Week – We will be completing the CrossFit Total over a span of 3 days to allow more time for each lift, as well as a few other movements throughout the week. Warm Up: 3 sets Shinbox Flow to lunge x 3 R/L Goblet Squat x […]

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  • Saturday 01/20/2018

    By Rob | In Workouts | on January 19, 2018

    CrossFit West Houston WOD 8:30 Class Workout of the Day: In Team of 2, 4:00 AMRAP Partner A: OH Hold with KBs Partner B: Suicide run Then Switch >1:00 Rest<< 4:00 AMRAP Partner 1: Bear Crawl + SB Drag (green bags) Partner 2: Dual KB Hold Switch when P1 gets back >1:00 Rest<< 4:00 AMRAP […]

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  • Friday 01/19/2018

    By Rob | In Workouts | on January 18, 2018

    CrossFit West Houston WOD   Strength Front Squat 5×4 *Same Weight Conditioning AFAP 10x 10 Russian KBS 5 Burpees then, 1 “Sean Special” 1:00 flutter kicks 1:00 plank knee to elbow Sean Special = :30 side plank left, 5 push ups, :30 side plank right *Reminder: There is no Open Gym today. Last class at 5pm.

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  • Thursday 01/18/2018

    By Rob | In Workouts | on January 17, 2018

    CrossFit West Houston WOD   Warm Up 3 sets Single leg Glute Raise x 5 R/L Barbell Good Morning x 10 Band Pull Aparts x 20 Jog 100m Conditioning Chipper x 3 400m Run 25/15 push ups 15 Pull Ups 10 Power Cleans 185/125 REST 2:00 *Reminder: There will be No Open Gym tomorrow, Friday, […]

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  • Wednesday – 01/17/18

    By Rob | In Workouts | on January 16, 2018

    CrossFit West Houston WOD *UPDATE: Yes, we are open for the remaining regular scheduled classes today! Strength Bench Press 5x4x4x3x3 Conditioning 20:00 EMOM Min 1: :30 Sledge Hammer Swings Min 2: :30 Box Jumps Min 3: :30 Hollow Hold Min 4: :30 Thrusters 95/65

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  • Tuesday 01/16/2018

    By Rob | In Workouts | on January 15, 2018

    CrossFit West Houston Home WOD Warm Up: 2-3x Single Leg Glut Bridge x 10 Shinbox Flow (side to side only) x 6 = 3 each side Walk-out Push-up x 3 Single Leg RDL x 10 each leg WOD 4:00 AMRAP: 5 Push-Ups 10 Squats 15 Smithies 1:00 Rest x3 Rounds  

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  • Monday 01/15/2018

    By Rob | In Workouts | on January 14, 2018

    CrossFit West Houston WOD   Warm Up 3 Sets Handstand Hold + Tempo Negative X 3-5 Hollow Hold + KB Hold 10-20 sec Shin box Flow to Stand x 10 Conditioning 8:00 AMRAP 150m Row 10 Jumping Lunges 150m Row 25ft Alligator Walk Rest 4:00 8:00 AMRAP 3 Sandbag Get-ups 100m run

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  • Saturday 01/13/2018

    By Rob | In Workouts | on January 12, 2018

    CrossFit West Houston WOD 8:30am Class In teams of 3 complete 4 rounds of, -20 Wall Balls -20 KB Snatch -20 Lunges -20 Pull ups *one person works at a time and must complete all their reps before moving on. Ex: partner a does 20 wallballs then partner b does 20, then partner c does […]

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  • Friday 01/12/18

    By Rob | In Workouts | on January 11, 2018

    CrossFit West Houston WOD Strength: Deadlift 5×3 Conditioning: 4 Sets 400m Run 6 Odd Object to Shoulder (3R/3L) 1:00 Rest *Go AHAP *Record Slowest Time

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