Open Prep || Gymnastics Clinic with David Henderson – January 28th

Are you ready for The Open?? We all have a rabbit to chase when it comes to The CrossFit Open and if yours is gymnastics then we have a clinic for you! Join us on Saturday, January 28th for 3 hours of gymnastics skills with Coach David Henderson. He’ll be covering a variety of skills that have been present in past Open WODs like toes to bar, pull ups (kipping, butterfly, chest to bar), muscle ups (bar and ring), handstand work, etc..!

January 28th || 10:00 am to 1:00 pm
Limited availability – REGISTER HERE

 

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IRON BROMANCE – Barbell Competition || February 4

 

 

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Saturday Feb. 4 – 8am – 7pm

REGISTER HERE

 

Hosted by CrossFit Austin, this year’s Iron Bromance is an Olympic style weightlifting based competition for those who love the barbell. It’s the only barbell competition intended to test both the strength and muscular endurance capacities of an athlete. Brought to you by Texas Barbell and Weightlifting Wise you KNOW there will be lots of heavy lifting combined with follow up barbell challenges.

Format: In weightlifting competition there are typically weight classes, and following suit, the Iron Bromance will be divided into three weight classes for each gender category. There will be weigh-ins for each of the three weight classes prior to the beginning of the competition.

Women’s Lightweight – 135 lbs and under

Women’s Middleweight – 136 lbs – 165 lbs

Women’s Heavyweight – 166 lbs and over

Men’s Lightweight- 175 lbs and under

Men’s Middleweight- 176 – 205 lbs

Men’s Heavyweight – 206 lbs and over

The Events: There will be 3 workouts, one for each of the major Olympic weightlifting style movements: Snatch, Clean, and Jerk. Each heavy lifting event will be coupled with a barbell challenge which serves as a muscular endurance test.

Workout 1: Each athlete will be given 8 minutes to find a 1RM in the snatch. ANY snatch variation is acceptable. The movement must be completed within the 8×8 perimeter marked off. The athlete will have a 2 minute rest in which time he/she must load their bar to 50% of the max snatch they just achieved. The athlete will then be signaled to start part 2 of the first workout. The athlete must take the bar from the ground to overhead and the perform as many overhead squats in the 1 minute time allowed for the challenge.

Score for workout 1: (snatch max x 5) + (50% snatch x number of reps of overhead squats completed in one minute)

Workout 2: Each athlete will be given 8 minutes to find a 1RM in the clean. ANY clean variation is acceptable. The movement must be completed within the 8×8 perimeter marked off. The athlete will have a 2 minute rest. The athlete will then be signaled to start part 2 of the second workout which is max reps deadlifts in 30 seconds performed with the 1 rep max clean just achieved.

Score for workout 2: (clean max x 4) + (number of reps of deadlifts completed with clean max in 30 seconds)

Workout 3: Each athlete will be given 8 minutes to find a 1RM in the jerk from the rack. ANY jerk variation is acceptable. The movement must be completed within the 8×8 perimeter marked off. The athlete will have a 2 minute rest in which time he/she must load their bar to 50% of the max jerk they just achieved. The athlete will then be signaled to start part 2 of the third workout. The athlete must take the bar from the ground to the chest and the perform as many push presses or presses from the chest in the 1 minute time allowed for the challenge.

Score for workout 3: (jerk max x 3) + (50% jerk x number of reps of push press/press completed in one minute)

Who wins? The person who lifts the most total tonnage all events combined. There will be a cash award for the winner of each of three weight class categories for each gender.

There will additionally be prizes for the strength tests portions as well as the muscular endurance portions.

Grand Prize Winners: 1k purse; Nike Romeleo 2 Weightlifting Shoes. For GP winners and Overall Strength and Muscular Endurance Winners: Rogue American Apparel; Harbinger Lifting Accessories; Caffeine and Kilo gift card and coffee; Gym Gypsy Journals; Invader Coffee

CrossFit Austin’s 8th Anniversary // Holiday Party

8th-anniversary

 

Hey CFA! It’s time to celebrate!
8th Anniversary WOD + Holiday Party + Celebrating with our CFA Family!

Join us on Saturday, December 17th to celebrate CrossFit Austin’s 8th Year down here in South Austin!

Part 1: Anniversary WOD – Regular class times – 9 & 10 am at CrossFit Austin!

Part 2: Meet us at Texas Keeper Cider where the real party starts! We’ll meet at 11:00 am for drinks, food, & CFA awards {Bitter Burpee awards & Push Up Man and Woman of the Year!}

Bust out your favorite holiday duds {or} tacky holiday outfit to WOD in and let’s have a Holly Jolly Holiday Party!

Reebok Box Crawl || November 9th

THE 2016 REEBOK BOX CRAWL is coming to CrossFit Austin! Make sure you come to class on Wednesday, November 9th to get in on the fun!

Reebok will be bringing a full Nano 6 try on experience where you will be able to try on the Nano 6 for your workout, a fully stocked Reebok Recovery Bar that is loaded with Progenex, Kill Cliff, Goat Tape, WOD Repair Lotion, Vita Coco, Caveman Coffee, and much more as well as a Reebok Survival Outpost packed with body wipes, hair ties, and plastic bags for your dirty gym clothes…you know, all the must haves!

They’ll be hanging out with us all day so be sure to reserve your spot in class!

#Reebok #BoxCrawl #UDGUDE #GetAllTheSwag

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#SummerAtCFA Instagram Contest!

Love CrossFit Austin AND prizes?!
Enter our summer photo contest!! ☀️

Follow us on Instagram & Facebook and post your pic in July using our

#SummerAtCFA hashtag for a chance to win 1 of 3 totally awesome prizes.

*Hint* a FREE (yes, totally no joke free) membership for the month of August is on the books 

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Winners will be randomly drawn on Aug 1st & announced here on Instagram.

#CrossFitAustin #SummerAtCFA#Awesomeness

The Expert Series || Olympic Weightlifting with Ursula Garza Papandrea

expert series

We are excited to introduce the second session of our Expert Series! Each month we offer The Expert Series we will host a guest coach who is the best of the best in their field of expertise. Our subject matter experts will offer a specialized class for the month. Primarily we will focus on the sports that are featured in CrossFit training such as Olympic weightlifting, gymnastics, powerlifting, running, rowing, etc…

CrossFit Austin is proud to welcome Ursula Garza Papandrea as our Expert Series guest coach this July. Ursula is widely regarded as one of the absolute best Olympic Weightlifting coaches in the United States. She’s one of only 25 coaches designated as Level 5 Senior International Coach by USAW. This is the highest designation a coach can receive from USAW. Most recently Ursula guided her men’s Weightlifting team to the 2014 National Championship.

REGISTER HERE

Dates:
Saturdays July 23rd, 30th, and August 6th

Time:
10 am – Noon

Price:
$75/session or $200 for all 3 sessions (limited to 12 athletes / session)
**Contact info@crossfitaustin.com regarding the 3-session discounted price**

Experience Level:
This is an Intermediate to advanced course. Athletes should have at the very least a year of experience utilizing the snatch and clean & jerk consistently in their training program. This is not a beginners course, athletes should have a strong understanding of the two classic lifts (Snatch and Clean & jerk) and also be familiar with accessory lifts such as the back squat, front squat, push press, pulls, etc. If you have any question as to whether you’re prepared to take the class please contact us at info@crossfitaustin.com.

Pre registration:
Wednesday, July 6 & Thursday, July 7 (This will be for CrossFit Austin members and coaches only)

Open Registration:
Friday, July 8th until spots run out

Full Bio:
Ursula Garza Papandrea is an elite international athlete and the one of only two women to attain USA Weightlifting’s Level 5 Senior International Coach. She is one of only 25 such coaches in USA Weightlifting and the only Level 5 coach in Texas. She has trained athletes that have represented Team USA at the Junior World Championships, University World Championships, Senior World Championships, Pan Am Games, and Olympic Trials. including the 2014 Men’s National Championship Team Texas Barbell.

Ursula has extensive national and international experience in competitive weightlifting as an athlete since 1987. She’s a Two-time senior national champion, two-time Olympic Festival champion, 5 time world team member (1992-1996), and former record holder in both snatch (master’s) and clean and jerk.

She earned a Bachelor’s Degree in Exercise and Sports Science, and a Master’s Degree in Political Science and has had a career as a Professor at Austin Community College since 1994. In 2009 she competed again, winning Master’s National Championships(best lifter award) and again in 2010. She is CrossFit Level 1 certified and have been part of the CrossFit Olympic Lifting Certification Staff since 2009. She also instructs the USAW Level 1 Sports Performance courses.

Congrats June Competitors!

It is so exciting for us to see so many of our folks getting out into the community to compete! We had a handful of folks get out and compete in June and we couldn’t be more proud. Great job on all your accomplishments CFA! Keep up the great work!

 

Kim Peabody, Leigh LeGare, Austin Coover, and Stacey Magnesio competed in the Guns N Bows competition on June 11

Sarah Dacy and Bev Lopez lifted in the Weightlifting Wise 2016 Championships

Matt Milldrum, Josh Harris, Aaron Garza, Erin Dickson, and Caitlin Coover all competed in the ATX Throwdown

And congrats to everyone who participated in our 4th of July Murph Event!!
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If we missed anyone please be sure to shoot us a message. If you have an event coming up in April, let us know!
Contact info@crossfitaustin.com with your competition details!

Congrats April Competitors

It is so exciting for us to see so many of our folks getting out into the community to compete! We had a handful of folks get out and compete in March and we couldn’t be more proud. Great job on all your accomplishments CFA! Keep up the great work!

Jay Rod, Erica Cuellar, Robyn Schoen, Jamie Williams, JoAnna Brand, Emma Junkin and Mike Ruhlin did the Spartan Sprint.

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JoAnna Brand, Jeanette Guerrero, and Mike Ruhlin ran the Beer Relay

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Daniel Arredondo and Jeanette Guerrero ran the Texas Independence Relay

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Join us in Dallas to support Stacey this month (5/13-5/15) at Regionals!

If we missed anyone please be sure to shoot us a message. If you have an event coming up in April, let us know!
Contact info@crossfitaustin.com with your competition details!

 

Congrats to March Competitors!

It is so exciting for us to see so many of our folks getting out into the community to compete! We had a handful of folks get out and compete in March and we couldn’t be more proud. Great job on all your accomplishments CFA! Keep up the great work!

Sarah Dacy and Nick Piacente represented Austin Weightlifting at the Iron Cat Open.

Nick: 6/6, hit both a Snatch and Clean & Jerk PR-109/135!!!
Sarah: 5/6 & hit a Clean & Jerk PR – 42/60!!

 

Kim Peabody and Nicole Seltman partnered up to conquor The Horrible Hundred!

The ladies finished 6th out of 23 teams!

 

We especially want to congratulate everyone who participated in The Open. We saw so many folks get PRs, firsts of this or that, and just become all around badasses. Thank you guys for reminding us how awesome our community really is. Congrats!

 

If we missed anyone please be sure to shoot us a message. If you have an event coming up in April, let us know!
Contact info@crossfitaustin.com with your competition details!

The Prep at CrossFit Austin || April 4

The next cycle of The Prep at CrossFit Austin will start on Monday, April 4
REGISTER HERE

 

THE PREP COURSE

[what]    What we like to call “The Prep” is designed to introduce new clients to the fundamentals and essential movements often seen in our group classes. The Prep is a course that teaches proper movement, recovery, mobility strategies, and a crash course on nutrition & lifestyle. This beginners program ultimately gives our clients the tools to make their time at CrossFit Austin life changing. We’re not just movers and shakers at CrossFit Austin – we’re thinkers, too. Producing athletes that train smart, work hard and also know their stuff is what we’re all about.

Train Smart | We’ll teach you to lift & move proficiently
Dedicated time working on the technique of CrossFit Movements over the course of 12 classes, with technical consistency being a focus. Regular exposure to the movements will adequately prepare each client for success in the group class environment. Quality over quantity in your movement is our goal.

Work Hard | We’ll teach you to recover effectively
The body repairs and strengthens itself in the time between workouts. It’s in this time that the body adapts to the stress of exercise and the real training effect takes place. Learning what and how to fill this time outside of the gym is our goal.

Think Well | We’ll teach you to eat efficiently
The individuality and uniqueness of our clients are what makes our community a phenomenal place to thrive in their training. Nutrition can’t be ‘cut and paste’ for each individual – there’s no cookie cutter way to properly eat. Revolutionize the way you view nutrition and eat over the course of 12 classes and learn what works best for your ID.

[structure]    The Prep = 1 Month of CrossFit Austin

If there’s one thing we take seriously, it’s quality over quantity. Yes, we care about each and every person who walks through our doors on a deeper level. You aren’t a dollar sign or a name on a sheet. You’re a member of our family. In our opinion, there’s no way to teach anyone new to CrossFit quality movement and technique in a short amount of time. Thus, our introductory course that isn’t a cram session squeezed into a few day’s time. It’s an investment of a month on both ends. You meet with your coach 3x/week for 4 weeks, learning the ins & outs of what CrossFit and CrossFit Austin is all about.

1 month | 12 Sessions
Just show up; we’ll do the rest. The Prep course you enroll in will meet 3x/week for 4 weeks.  Structured like a CrossFit Class, your Prep course classes will be at the same time each day throughout the course length for 1-hour. Just show up, we’ll do the rest (we mean it!) –  Your coach leads you through the hour class, from welcome, to warm-up, to workout with the learning in between.

1 Coach | 6 athletes
The Prep Course is limited to 6 clients per course to ensure everyone gets quality, semi-private coaching, and our coaches can focus on teaching instead of managing.

With limited space in each course, wait-list opportunities are available.

>>Click here<<  to see a schedule of our upcoming  Prep Courses

Learn more about the CrossFit Austin coaches leading The Prep here.

 

Pricing:

Group Prep Option:  $200

Course Times:
{6:30 am on M/W/F} or {6:30 pm on M/W/Th}
4 weeks beginning April 4!

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