Night of Champions || May 5

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Night of Champions CINCO DE MAYO!
Are you a champion? Show us your stuff!

Teams of 2 – Male/Male or Female/Female
Rx & Scaled Divisions available!
Night of Champions will consist of 2 WODs
WOD 1 – A Lifting Event
WOD 2 – A Partner WOD
Details to come!
FRIDAY MAY 5
6:30 pm – Athlete Check-In
7:00 pm – WOD 1 Start Time

$50 per Team (includes registration for both team mates) Come show us how much of a champ you are!

(Only 1 registration per team – We’ll send an email to get division and partner name)

REGISTER HERE

WOD 4/18

A. Skill Practice Warm Up: perform 3-5 sets of 8-12 strict toes to bar (or progression) in appx. 5:00.

B. 14:00 EMOM
Min 1 – 2 Power Snatch @ 65-75%
Min 2 – 4/arm Half Kneeling SA DB/ KB Press

*Sets across for both exercises

C. “Bottom’s up”
12:00 AMRAP
10 Burpees
25 Double Unders
*Rounds + Reps recorded
*PreTest “Bodyweight”

Scaling Guide:
– 6 – 11 rounds, about 1:30 per round.

Optional ‘Cash Out’: 4 min max cal row or air bike

WOD 4/17

A. 7:00 EMOM
3 BB single leg deadlifts / Leg

B. “Bootlegger’s Turn”
5 Rounds
12 deadlift @ 225 / 155 / 75
15 wall ball @ 20lb / 10ft,14lb / 9ft,  10lb / 8ft,
12 Bootlegger Burpees – burpee + 20ft shuttle run, must face your lane (no laying down sideways) – 6 round trips
1 min rest
*Time recorded
*25:00 Cap
*Previously done


Scaling Guide:
– 16 – 22 minutes,
– Scale Up: 275/175lb deadlifts and put a 24/20 inch box in your lane to jump on and over every shuttle rep

New Fundamentals graduates on Coach Gen’s CFL team! Say hello to:

Top Left – Julie LaCivita
Top Right – Justin Dube
Bottom Left – Billie Cervera
Bottom Right – Kobi Bartikowski

WOD 4/15

A. “Team Helen”
3 rounds for time.
400m run together
42 kettlebell swings @ 24K / 16K / 12K – split as desired
24 pull-ups – split as desired

Scaling Guide:
– 12 – 18 minutes, about 4 min per round

Optional ‘Cash Out’:
3 rounds
8 db thrusters
200m run

Happy Easter everyone!

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WOD 4/14 – GYM CLOSING @ 3:00 pm

A. 21:00 EMOM
Min 1 – 2 Back Squat @ 75-90%,
Min 2 – 3/arm Single Arm Ring Row
Min 3 – Rest

*Sets across

B. 7:00 AMRAP
Row 40 calories
then max rounds
40′ bear crawl
12 SA overhead squats @ 45 / 30 / 15
12 box jumps 24 / 20 / 12
*40 Cal row time + Total reps + rounds recorded

Scaling Guide:
– 3 – 6 rounds.
Scale Up: 35/53lb kb, 24/30″ box

Optional ‘Cash Out’:  
3 rounds
16 suitcase lunge steps
25 cal row

What is CFA about? Read Coach Wes’s vision here

A Gym’s Mission

When we opened CrossFit Austin over 8 years ago, our purpose was never about producing elite athletes to compete at the CrossFit Games. Over the years we’ve dabbled in the competitive exercise game, and had moderate success. Through all the years we’ve realized that still isn’t our mission here at CFA.  Yes, we want you improving your fitness and hitting PRs regularly, but our mission is much bigger than that.

Our intention has, and always will be, to help others achieve lifelong fitness and have a lot of fun doing it.  The motto we preach to our coaches is everyone should have a great experience. Your hour in the gym should be the best hour of your day.

Our gym is where relationships are made. Whether its a mentor relationship with a coach, a new best friend, or maybe your future spouse, the community of CFA is forged through iron-clad relationships. This is the unknown secret ingredient people from the outside looking in don’t grasp until they’re immersed in it.

Finally, we strive to provide results relative to people’s goals. This is why we are such strong advocates of the hybrid (PT + Group Class) model of training. It allows us to work with people and push them towards achieving the goals they have for themselves, not put people in a box and demand they achieve a preset standard for what fitness should be.  

In the end it’s simple:  Experience. Relationship. Results.

Ultimately we don’t really care how much you clean and jerk, per se; but care if you’re falling in love with fitness and doing it with a lot of great people that you love around you.   Because one day we’ll all be that 40 year old dad who still wants to mix it up on the basketball court with his teenage kids, or that 65 year old grandmother that needs the stamina and strength to hike a mountain with her grandkids. That’s what we’re about, the long game, the love of the game, and loving the ones we’re playing the game with.  

WOD 4/13

A. In 12:00 Find a 1 RM WTD Pull-up

B. 15:00 AMRAP
200m run with medicine ball @ 20 / 14 / 10
6 db weighted pull-ups, kipping allowed @ 30 / 10 / Ring Rows
12 push-ups
24 butterfly sit-ups
*Rounds + Reps Recorded

Scaling Guide:
– 4-7 rounds, about 3 min per round,
– Scale Up: 45lb/20lb weighted pull-ups and GHD sit-ups

How do you overcome your cravings?

WOD 4/12

A. 16:00 EMOM
Min 1 – 1 Power Snatch @ 65-75%
Min 2 – 3/arm Half Kneeling SA DB/ KB Press
*Sets across for both exercises

B. “Atlas RIse”
3 rounds
15 Hang Power Cleans @ 135 / 95 / 55
15 Burpees
*time recorded
**PreTest**

Scaling Guide:
– 4 – 9 min, about 2 min per round

Optional ‘Cash Out’:
5:00 AMRAP
10 toes to bar
20 cal row

We LOVE #TransformationTuesday stories like Paul’s. Check it out!

WOD 4/11

“Year End Tests”

  1. Max Consecutive Kip Pull-ups
  2. 1K Row  
  3. 1 Mile Run

**All results for A, B, & C recorded**

Optional ‘Cash Out’:
5:00 EMOM
:30 DUs
:30 Rest

Check out the next installment of Fitness Fundamentals – Weightlifting!

WOD 4/8

In teams of three, with only one partner working at a time, each person completes 3 rounds each of:
A) 50 Double Under
8 Front Squats 135 / 95 / 55 – from the ground)
8 Pull-Ups (Scale Bands / Jumping)

followed immediately by…

In teams of three, with only one partner working at a time, complete 3 rounds each of:

B) Run 200 Meters
8 Thrusters @ 95 / 65 / 45
8 Pull-Ups (Scale Bands / Jumping)
*total time recorded
*40 minute cap

Scaling Guide:  

– 25 – 30 minutes
– Scale Up: 185/135 FS, 135/95 Thrusters

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