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A. Handstand Practice
B1. Partner Wall Facing Handstand Push-up x3x5 rest 1:00
B2. DB RDLs x5x5 rest 1:00

C.
5 Rounds
:15 DB Push Press
:45 Rest
:15 Box Jump
:45 Rest
:15 DB Snatch (1 Arm/round)
:45 Rest

Some cause happiness wherever they go; others whenever they go. -Oscar Wilde

Training Extensors
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Announcements:
-MEAT FEST is here again!  CrossFit Austin’s Men’s Day will take place this Sunday at Salt Lick in Driftwood at 1:00pm.  Sign up here to attend!
-Free YOGA classes coming to CFA!  Starting Sunday, June 5th at 4:00pm, one of our very own will be hosting a Yoga class at CFA.  Sign up here to find out who the mystery Yogi is!
– Murph Day 2011 is almost here get signed-up!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

10 Rounds
:30 Double Unders
:30 Rest

then…

4 Rounds
1:00 Row @ 80% Effort
1:00 Rest
1:00 Russian Step-ups
1:00 Rest
1:00 V-Ups
1:00 Rest

I am Large, I contain multitudes – Walt Whitman
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Announcements:
-Free YOGA classes coming to CFA!  Starting Sunday, June 5th at 4:00pm, one of our very own will be hosting a Yoga class at CFA.  Sign up here to find out who the mystery Yogi is!
– Murph Day 2011 is almost here get signed-up!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

Make Up/Skill Day

Strength WOD:
A. CGBP x5x3 @70% Rest 4:00
B. Squats x10x3 (Set 1: Set a new 10 RM by 5-10lbs, Set 2 95% of 10RM, Set 3 90% of 10RM) Rest 3:00
C1. DL x5x3 @60% Rest 1:00
C2. DB Muscle Snatch x6-8×3 Rest 1:00

The greatest way to live with honor in this world is to be what we pretend to be. -Socrates

Does sitting shorten your hip flexor
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Announcements:
-Free YOGA classes coming to CFA!  Starting Sunday, June 5th at 4:00pm, one of our very own will be hosting a Yoga class at CFA.  Sign up here to find out who the mystery Yogi is!
– Murph Day 2011 is almost here get signed-up!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

May’s PR Board…let’s make this twice as big in June!

Pose Running drills

Then…

On the minute:
Minute 1: 1 Pull-up
Minute 2: 2 Pull-up
Minute 3: 3 Pull-up
*Continue for as long as possible

then..

On the minute:
Minute 1: 1 Burpee
Minute 2: 2 Burpee
Minute 3: 3 Burpee…….
*Continue for as long as possible

With the tears a Land hath shed their graves should ever be green. -Thomas Bailey Aldrich

Memorial Day
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Announcements:
– MEMORIAL DAY SCHEDULE: We will be open for a limited schedule on Memorial day this year.  Our class times will be 7:30am, Noon, and 6:30pm.
-Free YOGA classes coming to CFA!  Starting Sunday, June 5th at 4:00pm, one of our very own will be hosting a Yoga class at CFA.  Sign up here to find out who they mystery Yogi is!
– Murph Day 2011 is almost here get signed-up!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

Skills
Squat
Hollow Hold
Push-ups

Team WOD
12:00 AMRAP
10 Team Push-ups (One person works at a time)
15 Squats (Everyone works together)
200 M Run (Everyone runs together)

Announcements:
-TODAY, bring your friends and family and let them experience CrossFit for themselves!  Sign them up here for a free workout.
– Murph Day 2011 is here!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

1 Mile Run
50 Burpees
800 M Run
50 Wall Balls
400M Run
50 Double Unders

We aim above the mark to hit the mark. -Ralph Waldo Emerson

Attacking skillz…
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Announcements:
– Saturday, May 21st, bring your friends and family and let them experience CrossFit for themselves!  Sign them up here for a free workout.
– Murph Day 2011 is here!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

A1. DB Snatch x3/arm x5 rest 1:00
A2. Russian Step-ups x5/side x5 rest 1:00
A3. Ring Static Holds :15-:30 x5 rest 1:00

then…

5 Rounds
:20 Toes to Bar
1:40 Rest
During rest, do 1-5 HSPU

Nobody got anywhere in the world by simply being content. -Louis L’Amour

Planet Fitness
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Announcements:
– Saturday, May 21st, bring your friends and family and let them experience CrossFit for themselves!  Sign them up here for a free workout.
– Murph Day 2011 is here!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

Kip Pull-up Practice

then…

“Helen”
3 Rounds
400 M Run
21 KB Swings (24K, 16K)
12 Pull-ups

Life shrinks or expands in proportion to one’s courage. – Anais Nin

Slowing time with new experiences
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Announcements:
– Saturday, May 21st, bring your friends and family and let them experience CrossFit for themselves!  Sign yourseld and guests up here for a free workout.
– Murph Day 2011 is here!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

Make up Day/Strength Day

A1. CGBP x3x5 rest 1:00
A2. Trap 3 x4-6×5 rest 1:00
B1. Squats x10x3 (Find 10RM) rest 2:00
B2. Strict Pull-ups AMRAP x3 rest 2:00
C1. Liftoff + Deadlift x3+2×3 rest 1:00
C2. DB Ext. Rot. x6-8×3 rest 1:00

Test fast, fail fast, adjust fast. -Tom Peters

You can’t fix a body you hate
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Announcements:
– Saturday, May 21st, bring your friends and family and let them experience CrossFit for themselves!  Sign them up here for a free workout.
– Murph Day 2011 is here!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

Buy In/Cash Out
Strict Chin-up 10 total (Partner, Jump to negative, bodyweight, or weighted)

Skill Practice
Handstand Push-up Practice

12 Minute AMRAP
5 Clean & Jerks (165lbs, 110lbs)
10 Push-ups
15 Box Jumps

Bear and endure: This sorrow will one day prove to be for your good. -Ovid

How bad is sitting
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Announcements:
– Saturday, May 21st, bring your friends and family and let them experience CrossFit for themselves!  Sign them and yourself up here for the  free workout.
– Murph Day 2011 is here!
– June 25th, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.

The Johnson family starring in…. The greatest push-up man picture ever!