WOD
One year ago marked the first workout in CFWH’s new indoor box next door in Suite 212. Gonzalo A, Megan A, and Cecile M were the attendee’s to that first class. Today we will repeat that first WOD!
5oo M Row Time Trial
plus
21-18-15-12-9-6-3
Deadlift M225;W155
Wall Shots M20;W14
Thank you all for making CFWH into what it is today! It would not be CFWH without you!
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We often see accessory work programmed consisting of trunk work, mobility, prehab/rehab, and even bodybuilding. Is this just to fill the hour, or is it important? Of course it is, and let me explain why! The fact that it happens to be at the end of the workout does not mean it is less important. […]
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The law of individuality tells us we are all the same, but we are all different. We are all made of blood and tissue but how we approach things or respond is individual. Everyone will respond differently based on genetics, stress load, nutrition, and recovery. However, there are some general things that you can focus […]
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19 Comments to "Thursday 4/15/10 CrossFit West Houston"
Nicole G says:
April 15, 2010 at 8:11 am -
Yay! Congrats Rob! You are really a fantastic trainer. I am so pleased with the coaching I have received from you over the past 8 1/2 months. Thanks for all of the time and effort you put into your gym and the individual help you provide to us all. (of course, it goes without saying that this applies to Sandra as well). Cheers!!
Sandra says:
April 15, 2010 at 8:29 am -
What a difference a year makes!! @ Rob….Proud of you and all you’ve accomplished over the last year!
Steph D says:
April 15, 2010 at 8:49 am -
Thanks for all the training over the past 9 months :). Great coach- great box- couldn’t ask for more!
Kimberly says:
April 15, 2010 at 8:57 am -
i think i’ll actually be making it back today! probably won’t be doing dl @155, but hey! whatever!
Megan says:
April 15, 2010 at 9:03 am -
Nice! I forgot about that video! I am not sure if I can make it in today, but I will say that I am so excited to see how the “box” has grown from the beginning. I also like being a part of the CFWH history 🙂
Rojelio says:
April 15, 2010 at 9:19 am -
Congrats Rob!! Your the Best and thanks for all the GREAT training and your
patience, I am going on only eight weeks but I love it. Thanks for bringing
Cross Fit West Houston into my life and everyone else’s… See you tonight.
Vanessa says:
April 15, 2010 at 10:01 am -
WOW, look how far you have come Rob. You are truly an inspiration to so many people! Thank you for being a great coach, mentor and person! Here’s to another great year!
Ana B says:
April 15, 2010 at 10:54 am -
Congratulations, Rob! And thank you for welcoming me into the box! I look forward to my continued growth under your coaching. Again, congrats!
Aja B says:
April 15, 2010 at 11:14 am -
Agreed.
To Rob and Sandra, thanks for everything. You guys have really done an amazing job putting together one of the best boxes in all of the land.
Nitty, gritty garage gyms…there’s nothing more beautiful.
James says:
April 15, 2010 at 11:55 am -
I agree with everyone above! Thank you very much Rob and Sandra. And thank you Zach for the entertainment!
Brian says:
April 15, 2010 at 1:02 pm -
Rob, Congrats and keep up the great work!
Nice day to have an anniversary 🙂
Rob says:
April 15, 2010 at 1:46 pm -
Thanks for all the kind words! I am truly grateful and blessed to have each and everyone here. Special thanks to Sandra and Zach for helping/supporting this endeavor, I could not be here without you! It hasn’t always been easy, but it is always fun!
Today’s WOD
row 1:41.8
WOD 16:37 (See Chan Ho Park Video…lol!)
heather says:
April 15, 2010 at 1:53 pm -
Congrats! I am glad I found your gym! You are a great trainer and have allowed me to find a workout that I actually look forward to coming to!
Daniel J says:
April 15, 2010 at 2:44 pm -
Congrats Rob and Sandra! Thanks for everything… You have made my wife and I feel welcomed! The Box is awesome… its like my second home! Rob you are a great trainer!
Maria and Jorge says:
April 15, 2010 at 3:06 pm -
Congrats!!!!!! on the first of many years to come, I am so glad to be a part of CFWH, Thanks for everything you guys are great, and for letting me bring Jorge along he loves it too!!!!!
Chris M says:
April 15, 2010 at 9:25 pm -
Thanks for everything Rob, Sandra, and Zach! We all appreciate the hard work and effort that you put forth.
Row 1:30.8
met con 13:something rx
Mel V. says:
April 15, 2010 at 9:44 pm -
Row: 2:05
MetCon: 12:19
85/8
WOO Anniversary CFWH! 🙂
Kristen says:
April 15, 2010 at 9:49 pm -
Congrats on the one year! I love it here and have really enjoyed the two months I’ve been with you
guys!
Row: 1:47
WOD: 14:45 Rxd
heather says:
April 16, 2010 at 7:35 am -
Row: 2:04
WOD 20:38
115/8