• 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

  • Thursday 09/20/18

    By Rob | In Workouts | on September 19, 2018

    CrossFit West Houston WOD Gymnastics Practice 15 mins HSPU HSPU x 10-12 Bench/Box Pike HSPU x 8-12 Wall Walk x 4 L Sit Double Tuck max Hold Single Tuck max Hold Full max Hold Aerobic Capacity Run- T2B burpees 3 Rounds Run 400 m T2B 20 Burpees 10 Rest 2 min Post your scores to […]

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  • Wednesday 09/19/18

    By Rob | In Workouts | on September 18, 2018

    CrossFit West Houston WOD Bench Press 3 x 5 M 2lbs heavier (-2 off 5 RM) W 1 lb heavier (-1 off 5 RM) Deadlift 1 x 5 M 5lbs heavier (-10 off 3 RM) W 2.5 lbs heavier (-20 off 3 RM) Super set above and do 4-5 warm up sets of Deadlift to […]

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  • Tuesday 09/18/18

    By Rob | In Workouts | on September 17, 2018

    CrossFit West Houston WOD Back Squats 3×5 M 5 lbs heavier (-10 lbs off 5RM) W 2.5 lbs heavier (-20lbs off 5 RM) Assault Bike Sprints 10 x  M 6 CAl / W 4 CAL Lunge/Chin Ups 3 x 10 yard Suitcase Lunge Max Chin Ups

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  • Monday 09/17/18

    By Rob | In Workouts | on September 16, 2018

    CrossFit West Houston WOD Aerobic Capacity Re Test 2k Meter Row Post your scores to the Whiteboard. *Compare to July 9th Trunk/Mobility Work 4 Rounds Med Ball to Toes x 10 R/L Jefferson Curl x 8 Med Ball Sit Up Throws x 10 Thoracic Bridge x 3 R/L

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  • Saturday 09/15/18

    By Rob | In Workouts | on September 14, 2018

    CrossFit West Houston WOD Strength 15 mins Seated Banded Leg Curl x 8 (heaviest band possible) Half Kneeling Bottoms Up KB Press x 5 r/l Reverse DB Flyes x 12 Partner WOD Partner workokut 091518 400m Farmers Carry (you go I go 100m each does 200m) 300 Double Unders (switch every 50) 200 Russian Swings […]

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  • Friday 09/14/18

    By Rob | In Workouts | on September 13, 2018

    CrossFit West Houston WOD Gymnastics Strength 15 mins Dips x 8’12 (strict) Hollow Hold x 30 sec Mountain Climber Pull Ups x max Conditioning run-push ups-front squats 4 Rounds Run 300m Push Ups 20 Front Squats 10 135/95 Post your scores to the Whiteboard.

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  • Thursday 09/13/18

    By Rob | In Workouts | on September 12, 2018

    CrossFit West Houston WOD Power Cleans 5 x 3 M 2lbs heavier (-4 lbs 3RM) W 1 lbs heavier (-6lbs 3RM) Jacked and Tan Thursday In remaining time DB Pullover x 12 Half Get Ups x 3 R/L Alternating DB Curls x 12 R?L Kneeling Banded Rows x 12 R/L

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  • Wednesday 09/12/18

    By Rob | In Workouts | on September 11, 2018

    CrossFit West Houston WOD Conditioning Row-KB Snatch 4 Rounds Every 6 min Row 500 2-3 secs faster than 2k pace KB Snatch 10 R/L Record slowest time Post your scores to the Whiteboard. Cool Down walk 200m legs up on the wall 2 min chair stretch x 30 sec r/l

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  • Tuesday 09/11/18

    By Rob | In Workouts | on September 10, 2018

    CrossFit West Houston WOD Bench Press/Deadlift SuperSet Bench Press 3 x 5 M 2 lbs heavier (-4 lbs 5 RM) W 1 lbs heavier (-6lbs 5 RM) Deadlift 1 x 5 M 5lbs heavier (-15 3RM) W 2.5 lbs heavier (-22.5 3 RM) ** build to heavy set in 4 to 5 sets. Conditioning Push […]

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  • Monday 09/10/18

    By Rob | In Workouts | on September 9, 2018

    CrossFit West Houston WOD Back Squat  3 x 5 M 5lbs heavier (-15lbs from 5 RM) W 2.5 lbs heavier (-22.5 from 5RM) Sprints 10 x 10 yard Dog Sled Sprints Step Ups/Strict Pull Ups 3 Rounds Max Strict Pull Ups Single KB Front Rack Step Ups x 5 R/L

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  • Saturday 09/08/18

    By Rob | In Workouts | on September 7, 2018

    CrossFit West Houston WOD Strength 15min Weighted Walking Lunge x 10 yards Heavy Farmers Carry x 50 m Smithies x 20 Conditioning BBJO-PP-RBS-Row-AKBS 50 Box Jump on and Overs 50 Push Press 45/35 50 Rotational Ball Slams 500m Row 50 American KB Swings Warrior WOD 9:30 AM AB-Row-Run Assault Bike 75 CAL Row 1500m Run […]

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