WOD 5/9

A. Skill Practice Warm Up: Spend 10 minutes working up to a max 3 rep overhead squat (80-90%) out of the rack.

B. 5 rounds for time.
5 OHS @ 135 / 85 / 55
10 pull-ups (kipping)
15 lateral burpees over the bar
1 minute rest
*time recorded

Scaling Guide:
– 10:30 – 17 minutes, about 3:00 per round including the rest.
– Scale Up: 155/105 & Chest to Bar Pull Ups

Congrats to all our Night of Champions participants! Flex what yo’ mama gave ya! 

WOD 5/8

14:00 EMOM
Min 1 – 2 Power Snatch @ 80-90%
Min 2 – 4/arm Half Kneeling SA DB/ KB Press
*Sets across for both exercises, Increase press weight by 2-5% from last week

Max meters in 9:00
10 Power Clean & Jerks @ 155 / 105 / 65
Run as far as possible
*Record distance run in meters by 100 m intervals.
Scaling Guide:
– 1000 – 2000m.
– Scale Up: 185/125



Optional ‘Cash Out’:
4:00 AMRAP
12 Russian Kb swings
8 burpees

WOD 5/6

A. 800 M Run (Together)
10 Rounds (alternate / round)
10 Front Squats @ 115/75 lbs
10 Burpee Box Jump or Step-Overs @ 24″/20″
800 M Run (Together)
*time recorded
*teams of two, alternating each round (each person will do 5 rounds)



WOD 5/5 – Night Of Champions!

A. Coaches choice warm-up and skill practice

20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Squats
*rounnds + reps recorded
*PreTest: Bodyweight  

Tonight – Night Of Champions! 

Athlete Check-in: 6:30 pm
WOD 1 start time: 7:00 pm

BYOB! Come out and let’s have some fun!

Image result for nacho libre

WOD 5/4

A. Skill Practice Warm Up: Spend 15 minutes working on handstand, handstand walking, and kipping handstand push up drills.

B. 5 rounds
15 American KBS @ 24K / 16K / 12K
15 ABmat butterfly sit-ups
200m Run
*time recorded
*15:00 Cap

Scaling Guide:
–  7 – 11 minutes, about 1:45 per round.
– Scale Up: 70/53lb kb and GHD sit ups

Optional ‘Cash Out’:
Max cal row or airbike, 4 minutes


One day to Night Of Champions!


WOD 5/3

A. 21:00 EMOM
Min 1 – 2 Back Squat
Min 2 – 3 Strict WTD Pull-ups
Min 3 – Rest   

*Build each set, goal is to a heavy challenging weight but does not have to be a max

B. “Fox on the Run”

7 Rounds
10 Wall Balls @ 10ft/20lb, 9ft/14lbs,  8ft/10lb, Athletic:
10 Kipping Pull-ups (Health: 10 jumping pull ups)
*Time recorded
*20:00 Cap

*PreTest “Light  Metcon”

Scaling Guide:
– 5 – 9 minutes, about 1 min per round.
– Scale Up: 30/20lb wall ball or 11/10′ height and chest to bar pull ups
Optional ‘Cash Out’:
3 Rounds
60s plank,
10 Russian Kb swing,
20 cal row

We’re excited to announce Chase Pitman as our May Athlete of The Month!
Check out his interview here

May Athlete of The Month – Chase Pitman!!

Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.

Our May Athlete of the Month is Chase Pitman! Chase started his CFA journey back in February of 2016. He’s a solid staple in the infamous 6:30 am crew.  It’s been really great to see the progress Chase has made in his time here! He’s been putting in the extra work, especially over the last few months, to reach the goals he’s set for himself and all that work has certainly paid off in his time here! Not only is Chase a great example of how drive and determination can guide you, he’s also a great personality to have in class. We’ve enjoyed Chase’s positive attitude and watching his continuous growth and we’re excited to see him continue to progress for many more years! Chase, we are proud to have you as our May Athlete of the Month and as an awesome part of this community. Thanks for the early morning giggles and all your hard work! Congratulations!  

State your Name and/or Nickname please:

Chase Pitman.

Words to live by?

There are two sayings I try to remember every day.

1) “To have a friend, be one.”

2) “One see’s clearly only with the heart. Anything essential is invisible to the eyes.”

What is your fitness background?

Well, my Dad made me play football through my Freshman year of high school? I also took a half semester weight lifting class in college. Other than that, I guess the best answer would be: None?

How long have you been CrossFitting?

If you don’t count the one class I went to in 2011 (you shouldn’t) that would be about 454 days. If you don’t want to count that back, I started on Feb. 1, 2016.

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?

Well, it was the first time I had woken up before 8:00 am in months, so mostly I just felt tired. But I was also pretty intimidated and unsure what to think. Coming in and seeing the 5:30 am class absolutely had me questioning whether I had made a terrible, terrible mistake. But after the first day, despite being exhausted and a little overwhelmed I felt comfortable in the gym. And the workouts are just as hard, if not harder, today.

What’s your favorite part of CrossFit Austin?Image may contain: 2 people, candles

It’s a toss up between the 6:30 crew, washing the gross gym grime off my hands after a bunch of burpees, or when a workout is over.

Current Training Goals/PRs?

Currently, I’m pretty determined to master double unders and handstand pushups.

What advice do you have for folks just starting out in CrossFit?

My biggest piece of advice would be to figure out what’s driving you and constantly keep that in your mind. You don’t have to be a lifelong athlete or even a monthlong athlete to be successful as long as you’re dedicated and willing to work. Honestly, you’re probably going to be last in a lot of the WODs early on but don’t let that discourage you. You’re not there to prove anything to anyone but yourself (unless you are, in which case, ignore everything I’ve said), so ask questions and focus on yourself and not the people around you.

What is your cheat meal go to?

Sour Neon Gummy Worms. Or any artificially flavored, artificially colored, sour neon gummy animal including, but not limited to, bears, sloths, and octopi.

Tell us about a moment you felt most proud of yourself during a workout.

I was pretty proud of myself when I first RX’d an entire workout. But it’s a toss up between that and the one time I hit 100 meters exactly in the rowing game.

If you could create a WOD and name it for yourself, what would it be?

I would call it: Lazy Sunday=

14 minutes of jump rope. Every time you stop jumping/miss a jump, do 2 burpees.

(I have no business creating a WOD)

What are your hobbies, interests and/or talents outside of CrossFit?

This is starting to feel a lot like Tinder, but I enjoy hiking, ultimate frisbee, camping, reading, cuddling with my dog, and eating candy. I’m also pretty interested in music and politics. I listen to way too much NPR and podcasts. On top of that, I’m the best dang furniture salesman you ever did meet.

Tell us something we don’t know about you…

I won the invention convention in 3rd grade and the geography bee in 5th grade.

Longhorns or Aggies?

I like sports too!

Leave the fine folks of CrossFit Austin with some parting words…

Ladies, I’m single.

WOD 5/2

A. Skill Warm-up:
6:00 EMOM
Power Snatch to OHS or Squat Snatch x3x6 build to 50-60%

B. 12:00 EMOM
Min 1 – 2-3 Power Snatch @ 75-85%
Min 2 – 5/arm Half Kneeling SA DB/ KB Press

*Sets across for both exercises, Increase press weight by 2-5% from last week

C. 5 rounds
4 squat snatch @ 95 / 65 35lb
(power snatch + overhead squat acceptable)
Ring dips @ 6 / 3 / 3 band assisted dips
20′ lateral shuffle x 10 “5 round trips”
(1 hand line touch each rep)

*Time recorded
*15:00 Cap

Scaling Guide:
– 6 – 11 minutes, about 1.5 min per round.
– Scale Up: 135/85lb bar, 4/2 muscle ups instead of ring dips

Optional ‘Cash Out’:

3 rounds
50m farmer carry
15 burpees

WOD 5/1

A. Spend 10 minutes working up to a challenging (80-90%) power clean

B.Back in Black
3 rounds
5 power cleans @ 155 / 105 / 65
10 toes-to-bar
200m Run
5 power cleans (same)
10 toes-to-bar
200m Run
1:00 rest

*Time recorded
*20:00 Cap

*PreTest “Heavy Metcon”

Scaling Guide: 10-18 minutes, about 5 min per round including rest

Partner comps are the thing to do! 😉 Big congrats to partners Leah & Nicole and Jose & Ivan (not pictured) for their hard work at the Battle Royale II comp this weekend!
Now it’s your turn! Night of Champions is Friday!
Register here

WOD 4/29

A. 3 Person Teams
20:00 AMRAP
45 synchronized Burpees


Rotate Between
Station 1 – 15 Wall Balls + 25 Double Unders

Station 2 – Plank Hold on Hands
(hold for the duration of time it takes your teammate to complete station 1)

Station 3 – Rest
(hold for the duration of time it takes your teammate to complete station 1)

NIGHT OF CHAMPIONS – WODs have been released!
Check it out

Image result for nacho libre

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