• 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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Workouts

  • Tuesday 2/06/24

    By Rob | In Workouts | on February 5, 2024

    CrossFit West Houston WOD Strength Front Squat 5 x 5 AHAP Option 1: Conditioning AMRAP in 15 mins Hang Power Snatch 10 Pull-Ups TGU x 2 R/L Option 2: Strength Up to 4 Rounds Lateral Lunges x 6 r/l Calf Raises x 12 Slider Hamstring Curls x 6 DB Romanian DL x 6

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  • Monday 2/05/24

    By Rob | In Workouts | on February 4, 2024

    CrossFit West Houston WOD Strength Upper Push Endurance Sets Super Sets A1 DB Bench Press 5 x 8 AHAP A2 Seated DB Arnold Press 5 x 8 Option 1: Conditioning 5 Rounds for time 50 DU’s/100 SU’s 15 Toes 2 Bar/25 Sit-ups Option 2: Strength Up to 4 rounds 5 Dips 8 DB OH Tricep […]

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  • Saturday 2/03/24

    By Rob | In Workouts | on February 2, 2024

    CrossFit West Houston WOD Conditioning Buy in 800m Buddy Run (partners stay together) Power Cleans Dueling Reps Style Work up to 7 reps and back down to 1 Buy Out: 3 Rope Climbs each alternating turns

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  • Friday 2/02/24

    By Rob | In Workouts | on February 1, 2024

    CrossFit West Houston WOD Strength Pull Ups 5 x 5 weighted Pull ups Option 1: Conditioning 12 min Row for Distance Option 2: Strength Up to 4 Rounds Ring Face Pull x 7 Weighted Prisoner Rotations x 7 SA Standing Banded Rear Delt Fly x 7 DB Pullovers x 7

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  • Thursday 2/01/24

    By Rob | In Workouts | on January 31, 2024

    CrossFit West Houston WOD Stregnth Deadlift 5 x 5 Deadstop Option 1: Conditioning EMOM x 10 DB/KB Snatch 12 Option 2: Strength Up to 4 Rounds Seated Banded Internal Hip Rotation x 8 KB Hip flexor Raise x 8 r/l Single Leg Airplane x 6 r/l KB Windmills x 6 r/l

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  • Wednesday 01/31/24

    By Rob | In Workouts | on January 30, 2024

    CrossFit West Houston WOD Strength HSPU/ Strict Press AHAP 5 x 3-5 HSPU or 3 Strict Press AHAP Option 1: Conditioning AMRAP in 15 mins Wall Balls 20 Sit Up 20 Burpees 20 Option 2: Strength Up to 4 Rounds Lateral Raise x 8 Front Raise x8 Face Pull x 12 Ring Y Raise x […]

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  • Tuesday 01/30/24

    By Rob | In Workouts | on January 29, 2024

    CrossFit West Houston WOD  Strength Endurance 20 min E2MOM BS x 7 reps @ 20 Rep Weight for LM Option 1: Conditioning AMRAP in 15 mins 8 Push Press 8 Pull-ups 10/8 Cal Bike or 200m Run Option 2: Strength Up to 4 rounds Lateral Lunges x 6 r/l Banded Side Walk x 6 (3 […]

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  • Monday 01/29/24

    By Rob | In Workouts | on January 28, 2024

    CrossFit West Houston WOD Strength Bench Press 5 x 3 AHAP Option 1: Conditioning EMOM 12 min Alternating minutes 15 Russian KB Swings 7 Push-ups Option 2: Strength Up to 4 Rounds Chest Fly x 10 DB Hex Press x 8 HSPU x 3/Push up x 6 DB Bentover Row x 10

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  • Saturday 01/27/24

    By Rob | In Workouts | on January 26, 2024

    CrossFit West Houston WOD Makeup Assessment -or- “Cindy” 20 min AMRAP 5 Pullups/ring rows 10 PushUps/box Pushups 15 Air squats to a ball

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  • Friday 01/26/24

    By Rob | In Workouts | on January 25, 2024

    CrossFit West Houston WOD Upper Pull Assessment Strict Pull-up Challenge Alternative: 5 sets of 5 Strict Pull Ups Lactic Tolerance Assessment Alternative: 15-12-9 Front Squat Pullups/ring rows -or- 4 rounds Front Raise x 8 Lateral Raise x 8 Arnold Press x 8 DB Bentover row x 10

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  • Thursday 01/25/24

    By Rob | In Workouts | on January 24, 2024

    CrossFit West Houston WOD Rings Assessment Alternative: 10 min AMRAP Ring Chest Press x 10 Ring Rows x 10 Rowing Assessment 20 Min Row for Distance Alternative: 3 rounds 400m run 500m row 1:30 rest

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