• 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

    Show Full Schedule

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    ADDRESS8716 Long Point #213
    Houston, TX, 77055

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Rob'S ARCHIVE

  • Friday 03/29/24

    By Rob | In Workouts | on March 28, 2024

    CrossFit West Houston WOD Strength/Power EMOM in 15 mins Power Clean and Jerk x 1 Start light and build all rounds Option 1: Conditioning 10 Mins 0:40on/0:20off Alternating Movements Double Unders/Single Unders Sit ups Option 2 strength Up to 5 rounds Bentover Row x 6 Band Str8 arm PUll down x 10 Ring Face Pull […]

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  • Thursday 03/28/24

    By Rob | In Workouts | on March 27, 2024

    CrossFit West Houston WOD Strength E3MOM in 15 mins Bench Press x 3 AHAP Superset with DB Chest Fly x 12 Option 1: Conditioning 3 Rounds 500m Row DB Snatch x 20 Option 2: Strength Up to 4 rounds DB Alt Plank Row x 6 total DB Bicep Curls x 8 Tricep Push up x […]

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  • Wednesday 03/27/24

    By Rob | In Uncategorized | on March 26, 2024

    CrossFit West Houston WOD Conditioning 20 Reps Down to 1 KB Goblet Squats Russian Swings  

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  • Tuesday 03/26/24

    By Rob | In Workouts | on March 25, 2024

    CrossFit West Houston WOD Strength E3MOM x 15 Front Squats x 3 Superset with:30 Pulsing Half Squats Option 1 Conditioning 4 rounds Push-ups x 8 Pull-Ups x 8 Bodybuilders x 8 Option 2: Strength Up to 5 rounds Reverse Lunge x 6 each Lateral Lunge x 6 each Slider Hamstring Curl x 6 Bottom Squat […]

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  • Monday 03/25/24

    By Rob | In Workouts | on March 24, 2024

    CrossFit West Houston WOD Strength E3MOM in 15 mins Strict Press x 3 AHAP Superset with Lateral Raises x 8 Option 1: Conditioning 5 rounds 400m/300m run 1:30 rest Option 2: Strength Up to 5 rounds Barbell bicep curl x 7 Barbell skull Crusher x 7 Australian Rows x 7  

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  • Saturday 03/23/24

    By Rob | In Workouts | on March 22, 2024

    CrossFit West Houston WOD Conditioning “RoboCop 4” For Time 1500m row Buy-In 5 rounds 10 DB Hammer Curls 8 DB Thrusters 6 DB Renegade Rows 1500m Row Boy-Out

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  • Friday 03/22/24

    By Rob | In Workouts | on March 21, 2024

    CrossFit West Houston WOD Conditioning “Bear Crawl” 5 rounds for Time 3 Bear Complex 135/95 115/75 95/65 400m Run

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  • Thursday 03/21/24

    By Rob | In Workouts | on March 20, 2024

    CrossFit West Houston WOD Strength 15 Min E3MOM Pull-ups x 3-6 AHAP Superset with Cross-Body Alt. Hammer Curl x 12 total Option 1: Conditioning 3 Rounds 2:00 max effort 2:00 rest KB Swings 53/44 44/35 35/26 Option 2: Strength Up to 4 rounds DB Alt Plank Row x 6 total Plank Punch x 12 total […]

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  • Wednesday 03/20/24

    By Rob | In Workouts | on March 19, 2024

    CrossFit West Houston WOD   Conditioning “CT Scan” 12 min AMRAP 3:00 rest 8:00 AMRAP 2:00 rest 5:00 AMRAP 9 Deadlift 155/105 135/95 115/75 6 Power Clean 3 Push Jerks

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  • Tuesday 03/19/24

    By Rob | In Workouts | on March 18, 2024

    CrossFit West Houston WOD Front Squat Strength 10 mins to Warm Up/Practice 15 min E3MOM x 5 reps Option 1 Conditioning 3 rounds Push-ups x 10 Pull-Ups x 10 Slam Balls x 10 Option 2: Strength Up to 4 rounds Single Leg Deadlift x 8 each SL Deficit Calf Raises x 8 each (emphasize stretch) […]

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  • Monday 03/18/24

    By Rob | In Workouts | on March 17, 2024

    CrossFit West Houston Strength E3MOM in 15 mins Strict Press x 5 Option 1: Conditioning 3 rounds 800m/400m run 2:00 rest Option 2: Strength Up to 4 rounds Front Raise x 7 Lateral Raise x 7 Ring Face Pulls x 14  

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