Monthly Archives: July 2011


Partner WOD One partner working at a time.   10 Tire Flips Each 5 Rope Ascents Each 800m Sandbag Run (70)(50) – both partners must go but 1 bag 50 Pull-Ups cumulative between both partners 100 Push-Ups cumulative between both partners 200 Squats cumulative between both partners   Happy Birthday Coach Beth aka "Teach" …. […]

CF Games Masters Event 4

Masters Event 4 For time: 10 Handstand push-ups 20 Wall ball shots (20)(14) 30 Toes-to-bar 40 Power cleans (135)(95) 50 Burpees 60 Sumo deadlift high-pulls (75)(55)   ANNOUNCEMENT: THE FRIDAY 6pm CLASS IS CANCELLED FOR THIS WEEK ONLY!    Happy Birthday Dianna aka "Dirty D"!

“Crack Daddy”

Back Squat 3 – 3 – 3 – 3 – 3 CrossFit One World's advice on Squatting and Spotting (read) and check out video below.   Metcon 2 Rounds For Time 750m Row 50 Situps 25 CF Push-ups   Post results to comments. ANNOUNCEMENT: THE FRIDAY 6pm CLASS IS CANCELLED FOR THIS WEEK ONLY! Tune […]


WHAT'S IN YOUR FOOD PYRAMID? (Read our June 2010 post)   "NUTRITION ON ATHLETE AND PERFORMANCE" We are holding a Nutrition Clinic Workshop geared to the athlete and his/her performance on Saturday, August 13, 2011 from 10:00am to 12:00pm.  We held a Nutrition Clinic Workshop earlier in January of this year that focused on "Eating […]

“Grudge Match”

For Time: 21-15-9 Reps of: Pull-ups Power Snatch (105)(75) Followed immediately by 1000m run Time stops after the run. Post results to comments. Front Row:  Ingrid, Josh M aka "McIntosh", Fam, Gina, Taramisu, S*Nash, Alex E aka "Xander" Back Row: Will.I.Am., MasterG and Slim

“Fan The Flame”

3 Rounds For Time Row 250m 15 Ring Dips 10 Front Squats (135)(95) 10 Burpee Box Jumps (24)(20)   Post results to comments.     Happy Birthday Jamie aka "Junior"!     Happy Birthday Matt L aka "HeMan"!

“Struck Out”

Setup 3 bars and perform the following for time:    400m run 2 OHS (135)(95) 2 Push-Press  (155)(105) 2 Squat Cleans (185)(125) 4 HSPU    400m Run 4 OHS 4 Push-Press   4 Squat Cleans 8 HSPU    400m Run 6 OHS 6 Push-Press 6 Squat Cleans  12 HSPU    400m Run Post results to comments.    […]

Announcement – OPEN GYM

We are bringing Open Gym back to our weekly schedule (Thursdays from 5:00pm to 7:00pm) starting August 11th. The reservation process is the same as regular classes.  This session will count against one of the sessions in your current package of CrossFit Classes or is covered under an unlimited membership.  Athletes can come and use […]


Nisha, BJules, Ramrod, Alex and HTB Congrats to Nisha and Wolverine's Tyler for placing first in the Men's Beginner's Division on his first CrossFit comptetion at Bayou City CrossFit's Fundraising event this past weekend!  He is shown above with CF West Houston's firebreather and regional athlete, Aryan Barto. Also, congrats to Alex aka "Xander" for […]