Adventure Series || Zachary Perl || Our Trip Around America

Here at CFA our goal is to push people outside their comfort zone to pursue a great life. While there are many factors to achieving a great life we believe we can have a meaningful impact in three primary areas. Providing a supportive community of fun likeminded people, a lifelong pursuit of fitness that improves ones physical, mental, and spiritual being, and an attitude of adventure to explore this world.  Today we continue our “Adventure Series” to highlight members that embody that spirit of adventure, and use the tools they hone daily in the gym to explore the beauty and tranquility of this world! 

Zachary Perl || Our Trip Around America

Recently, 5 buddies and I decided to embark on an adventure – a new challenge for the mind, body and soul. Our plan was to drive over 2000mi from Utah to Washington and stop at as many National Parks as we could. It would be tough, but this was a trip without borders and much like any AMRAP it was up to us to make it to the next round. Despite the days that our legs ached, our minds lingered, or the heavens opened up to rain down upon us …we persevered.

But let’s backtrack for a moment. When I originally fell in love hiking, it wasn’t for the stunning views or the deep feeling of tranquility that nature provides. To be honest, that came later. In the very beginning, it was all about the workout. And why not? The beauty of hiking is that you can make it as leisurely or as challenging as you’d like it to be – whether it’s a spur-of-the-moment stroll to the Greenbelt or a vigorous scramble up the side of a 12,000ft peak.

So we challenged ourselves – hiking over 150 miles in 10 days. We climbed the frosty, jagged peaks of Wyoming, we rafted down the crystal clear, glacial-fed lakes of Montana, and we trekked through the dense rain forests of Washington. We spent more time with the bears and the moose than we did in any town and spent more time sleeping in hammocks than in any bed.

The workout was great, and though you can’t find those views in a gym I’ve found myself thankful for practicing functional fitness in the past three years. To me, CrossFit is not the “be-all and end-all” of fitness as much as it is a compliment to my life. Using functional fitness as a tool, I’ve been able to explore more of the countryside than I ever thought possible and snowboard down peaks I never thought my legs could withstand. My lungs breath deeper when the air is thin and my body pushes farther when I’m taking the next step seems impossible.

Whether CrossFit is your mecca, or it is a compliment to your health – I urge you to get outside and use your fitness. You see, getting outside is everything to me. It’s my church, it’s my therapy, and – much like working out – it’s a challenge. I’m not sure where the next adventure will take me (I’ve been dreaming of Machu Picchu & Mt.Kilimanjaro lately), but I will be looking for you when I’m out there.”

WOD 7/14

A.Skill Practice Warm Up:
7:00 EMOM
3 BB single leg deadlifts on each leg

B. For time
5 rounds for time of:
15 Deadlifts @ 185 / 125 / 85
15 Toes-To-Bar
*time recorded
*18:00 Time Cap

Scaling Guide:
– 8 – 16 minutes, about 2:30 per round.
– Scale TTB 8 reps / round
– Scale up: 155/225lb bar and 7 bar muscle ups.

July Programming Overview

First off thanks again for everyone that participated in Murph Day! What a great day with the CFA family and great effort to give back to our community. Stay tuned, we’re working with the other affiliate owners to get the first rower of many to our local fire fighters. That said,  let’s get to our programming overview for the next several weeks. As always we start with an overview of how our cycles work.


  • Strength and skill focuses run on a 6 week calendar, and are coupled together to maximize the time we have in class.  The goal is to get consistent touches at light, medium, and heavy loads in each lift and skill to create a level of mastery we can’t achieve by putting these movements in the programming randomly and sporadically.

  • Skills focuses throughout the year are designed to build on top of one another and safeguard against injury. What this looks like in practice is a simple to complex movement progression, and single limb to double limb progressions in most cases. An example is: doing single arm ring rows and single arm presses to eventually progress into strict pull-ups and handstand push-ups.

  • The conditioning work we do progresses from longer work when the strength progression is in a lighter phase, and shorter more intense workouts when we’re lifting heavier in the progression. If you prefer one side of the coin more than the other just be patient it will show back up after a few weeks.


  • We also include conditioning “tests” every other week or so. These tests will be retested in the future.  I will keep folks apprised of when a test or retest is happening and whether it falls into the category of long, light, heavy, bodyweight, or team focused.

  • Finally there will be other elements including cashouts, skill warm-ups, and additional strength / skill work peppered in to round out the program. However the above represents the core work that will keep folks moving forward over the long term (2+ years).


Strength & Skill Focus for July

Today was our post test of the Split Jerk and it was great to see so many “PR stars” by folks name.  As we discussed last month we are starting our Front Box Squat Cycle and strict pull-up cycle. July will be the meat and potatoes of this strength cycle so consistency and focus on strength days are priority number one.


The front box squat is one of those high ROI movements that most folks are unaware of. Not only does it improve our trunk and core strength in the front squat, it also provides great assistant to the start position in the snatch and clean. A full pause on the box allows athletes to learn how to “push with the legs” while maintaining a strong upright torso. So once again while the lift is less sexy than some of its relatives front box squats have great applications to many different barbell lifts.


Conditioning Test in July  

Below is the tentative schedule for conditioning tests in July into early August.  Some may shift by a day or two as the weeks get put together, but all of these test will be seen in the coming weeks.

Heavy – “Open WOD 11.3” Monday 8/7  (last tested 1/18/2016)

Light – “Chief” Thursday 7/20 (last tested 12/4/2013)  

Bodyweight – “Annie” Tuesday 7/25 (last tested 2/23/2015)  

Long – “ Wittman” Monday 7/31

Lastly, we understand that summertime is full of travel, vacations, and fun.  That doesn’t mean you have to let your fitness go to waste! Please reach out to us so we can help you with gym recommendations on the road, equipment free workouts, and fun active outdoor ideas for your vacations! We love a great adventure as much as you do!


WOD 7/13

A. Skill Practice Warm Up:
Perform 3 sets of 5 ‘ring outs’ (think ‘ab wheel’ on the rings). Adjust the ring strap angle so you can do a 3 second hold at full extension each rep.

B. For time.
5 Rounds (scale: 4 Rounds)
12 front squat @ 135 / 85 / 55
12 Hand release push-up
24 wall ball  @ 20lb/10ft, 14lb/9ft, 10lb/8ft,
200m run
*time recorded
*30:00 Time cap

Scaling Guide:
–  17 – 24 minutes, about 4 min per round.
– Scale Up: 105/155lb bar, 12 ring dips (instead of push ups)

WOD 7/12

A. In 20:00 Find a 1RM Split Jerk
*Weight Recorded

B. In 9:00
Row @ 1200m /1000m / 800m
then max rounds with the remaining time:
10 push press @ 135 / 85 / 65
40′ SA OVHD DB lunge @ 45 / 30 / 15
15 sit-ups
*Rounds recorded

Scaling Guide:
–  2 – 4 rounds. About 4.5 minutes for the row, and then 1:30 per round after.
– Scale Up: 165/105 push press, 35/50lb db (or kb) walking lunge, 15 GHD sit ups

Optional ‘Cash Out’:
4 Rounds
10 goblet squats
10 Russian Kb swings
5 burpees

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WOD 7/11

A. 10:00 EMOM
Min 1 – 3 Front Box Squat  @ 50-60%
Min 2 – 5 Strict Pull-ups (add weight or bands as needed)
*Sets across for both exercises

B. 15 ‘high’ box jumps @ 30”24”/20”
10 squat snatches –power snatch to OHS is acceptable- @ 135 / 85 / 55
15 clean and jerks (same)
*time recorded
*Time cap 10:00

Scaling Guide:
– 5 – 9 minutes (10 min time cap).
– Scale up: 36/30″ Box
Compare to: December 1, 2016

Optional ‘Cash Out’:  
5:00 AMRAP
100m farmer carry
20 wall ball


Murph Day 2017

Every year around Independence Day our community gathers to give back to those who protect our freedom as well as our local South Austin Community. And we have a ton of fun doing it! #MurphDay #South #Austin #FireFighters #NavySealFoundation #SummerAtCFA

Posted by CrossFit Austin on Friday, July 7, 2017

WOD 7/10

A. Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) clean and jerk (power clean or squat clean).

For time. 3 rounds
Row, 500 m
21 Burpees
Run, 400 m
*time recorded
*Time cap 25:00

Scaling Guide:
– 16 – 22 min, about 6 minutes per round.
– Scaled: 3RFT: 250 Row / 12 Burpees / 200 M run


WOD 7/8

A. In teams of three, alternate rounds to complete
10 rounds each for time of:
3 Goblet Squat @ 32K / 24K / 16K
6 Burpees
12 Russian KBS (Same)
*team time recorded
*40 minutes cap

Scale up: 40K / 32K

YOGA! Saturday morning at 11 am with Taylor

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WOD 7/7

A. 10:00 EMOM
Min 1 – 3 Power Clean
Min 2 – 3 Strict Static Dips (Rings if able to do 3 strong static dips)
*Build each set, goal is to work to a heavy challenging weight but does not have to be a max

B. For time. 5 rounds
Kipping HSPU @  8 / 6 to one abmat / 8 seated DB Press
12 DB hang power clean @ 45/30/20
16 box jumps @ 24 / 20 / 12
*time recorded

Scaling Guide:
– 7 – 11 minutes, about 1:45 per round.
– Scale Up: Kipping HSPU at a 2/4″ deficit, and 35/50lb dbs.

Welcome July guest Coach REBECCA BLACK


Welcome Guest Coach Rebecca Black!

CFA is excited to announce that we will be hosting another guest coach for the month of July! Rebecca has been a client of or Coach Wes Kimball’s for almost 5 years now. More importantly she’s been coaching and training people to achieve their fitness goals for over 14 years! “RB” is currently a full time CrossFit coach at CrossFit Optimistic, and has been involved with CFO for the past 7 years. Rebecca will cover Monday evenings for us in the month of July!

Rebecca’s coaching background:

In her “first life” Coach Rebecca worked in the networking field for companies such as Lockheed Martin, Qwest and MCI. Unhappy with the instability of the field, she made the leap from geek to jock, and left the tech world to pursue a passion for fitness and nutrition full time. She has over a decade of fitness experience and has been a certified trainer since 2003. Rebecca loves, and is quite good at helping people incorporate fun, daily activity and healthful nutrition into their lives. She started CrossFitting in April 2010 and has found her calling, and her true home in the CrossFit community.

Rebecca holds the following certifications: CrossFit Level I and II, CrossFit Olympic Lifting, CrossFit Rowing, CrossFit Kettlebell, ISSA Certified Physical Trainer, ISSA Performance Nutrition Specialist.

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