• Class Schedule

    CLASS SCHEDULE

    MONDAY
    WEDNESDAY
    5am, 6am, 8:30am QuickFit, 9:30am Open Gym, 12pm, 4:30pm, 6:00pm

    TUESDAY
    THURSDAY
    5:30am, 8:30am Quickfit, 9:30am Open Gym, 4:30pm, 6:00pm

    FRIDAY 5am, 6am, 8:30am QuickFit, 9:30am Open Gym, 12pm, 5pm

    SATURDAY 9:30am

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    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Rob'S ARCHIVE

  • Thursday 02/29/24

    By Rob | In Workouts | on February 28, 2024

    CrossFit West Houston WOD Running-Strength AMRAP in 20 mins 200m Run 1:00 min rest Option 1: Conditioning EMOM in 10 min Box Jumps 8/7 reps Option 2: Strength up to 4 rounds Anchored Plate Sit-ups x 12 Toes to Pole x 12 TGU x 3 each

    CONTINUE READING
  • Wednesday 02/28/24

    By Rob | In Workouts | on February 27, 2024

    CrossFit West Houston WOD Accessory Endurance EMOM in 10 mins Wall Balls x 10 Option 1: Strength Up to 4 rounds Snatch Grip High Pull x 7 Barbell Bicep Curl x 7 Barbell Good Morning x 7 Barbell Front Lunge x 7 r/l Option 2: Conditioning 9-6-3 Devils Press 21-15-9 Pull Ups/Ring Rows

    CONTINUE READING
  • Tuesday 02/27/24

    By Rob | In Workouts | on February 26, 2024

    CrossFit West Houston WOD Strength 15 min E3MOM x 5 reps Front Squats Option 1: Conditioning 4 x 3:00 AMRAP 1:00 rest between 20 Russian KB Swings 15 Plank KB Taps 10 Push-ups Option 2: Strength Up to 4 rounds Banded Clamshells x 20 Tibialis Activation x 12 Slider Hamstring Curls x 6 Standing Banded […]

    CONTINUE READING
  • Monday 02/26/24

    By Rob | In Workouts | on February 25, 2024

    CrossFit West Houston WOD Strength E2MOM in 14 mins Strict Press x 10 @40-60% Option 1: Conditioning 5 Rounds 8 DB Overhead Lunges (total) 10 Box Jumps/Step Ups 15 Pulsing Half Squats Option 2: Strength Up to 4 Rounds 8 DB Arnold Press 8 Lateral Raise 8 Front Raise 12 Face Pulls

    CONTINUE READING
  • Saturday 02/24/24

    By Rob | In Workouts | on February 23, 2024

    CrossFit West Houston WOD Conditioning “Tommy Mac” 2 Rounds for time 12 burpees 12 Thrusters 12 Burpees 12 Power Snatch 12 Burpees 12 Hang Squat Clean 12 Burpees 12 OH Squats Extra Credit: 3 rounds Heel Taps x 40 Plank 1:00 Toe Reach x 20 Plank 1:00

    CONTINUE READING
  • Friday 02/23/24

    By Rob | In Workouts | on February 22, 2024

    CrossFit West Houston WOD Strength Deadlifts 5 x 3 Option 1: Conditioning EMOM in 10 mins 10/6 Buy Out : 800 m Run Option 2: Strength up to 4 rounds Narrow Grip Push-ups x 6 Front Raise x 8 DB Shrugs x 10 Face Pulls x 10  

    CONTINUE READING
  • Wednesday 02/22/24

    By Rob | In Workouts | on February 21, 2024

    CrossFit West Houston WOD Strength Thruster 5 x 5 moderate load Option 1: Strength 5 rounds 3-5 pull-ups AHAP Seated External Rotation x 8 r/l Seated Internal Shoulder Rotation 8 r/l DB Scaption x 8 Option 2: Conditioning 4 rounds 400m/200m run 6 r/l SA DB Overhead Walking Lunges 12 Box Jumps/Step Ups  

    CONTINUE READING
  • Thursday 02/22/24

    By Rob | In Workouts | on February 21, 2024

    CrossFit West Houston WOD  Rowing-Strength 15 min Row for Distance Every 5 mins 5 Push ups 10 Sit Ups 20 Hollow Rocks Option 1: Conditioning Grace 30 Clean and Jerks Option 2: Strength Up to 4 rounds Single Leg Conrilateral Deadlift x 7 r/l Seated Banded External HIp Rotation x 10 r/l Mini Band HIp […]

    CONTINUE READING
  • Monday 02/19/24

    By Rob | In Workouts | on February 18, 2024

    CrossFit West Houston WOD Strength E2MOM in 14 mins Bench Press x 10 @ 40-60% Option 1: Conditioning “Annie” 50-40-30-20-10 DU Sit Ups Option 2: Strength up to 4 rounds 8 DB Bench Press 8 DB Skull Crushers 8 DB Hammer Curls 8 r/l DB Bentover Row  

    CONTINUE READING
  • Tuesday 02/20/24

    By Rob | In Workouts | on February 17, 2024

    CrossFit West Houston WOD Strength Endurance E2MOM in 20 mins Back Squat x 7 reps Option 1: Conditioning EMOM in 15 ims Russian KB Swings x 15 Option 2: Strength up to 4 rounds Wedge Heel Taps x 6 r/l Tibalias Activation x 12 Slider Hamstring Curls x 6 Sled Puhs DAB x 2  

    CONTINUE READING
  • Saturday 02/17/24

    By Rob | In Workouts | on February 16, 2024

    CrossFit West Houston WOD Conditioning Open 20.2 AMRAP in 20 mins 4 DB Thrusters 6 T2B/Medball Sit Ups 24 Double Underss/40 Singles Extra Credit 3 Rounds Heel Taps 40 Plank 1:00 Toe Reach x 20 Plank 1:00  

    CONTINUE READING
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