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Weekly Buy In/Cash Out
Split Squats 2×15/leg
50 Double Unders

3 Sets
2 Power Snatches + 3 Snatch Pull Unders
:30 Rest
AMSAP Handstand Holds
:90 Rest
*increase weights each set
**post weights and seconds to comments

then…

4 Rounds
10 Renegade Rows (35lbs, 20lbs)
15 Box Jumps (24″, 20″)
50 M Medball Sprint (20lbs, 15lbs)
1:00 Rest

Let him that would move the world first move himself. -Socrates

Primal Living in 50 words or less

Announcements:
–Victory 400 Run Thursday morning, email Wes if you’d like to help Mike!
–Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!
**There will be no morning classes on Thursday 9/23 for the Victory 400, and on Saturday 9/25 for Fight Gone Bad.

Buy In/Cash Out
Snatch Pull-unders 2×8
Hollow Rocks 2x:45

Push Press 5-4-3-2-1
*increase weight each set

then…

3 Rounds
1:00 Row
1:00 Push Press

Rest 2:00
then…

3 Rounds
1:00 Box Jumps
1:00 DB Thrusters

Rest 2:00
then…

3 Rounds
1:00 Swings
1:00 Jump Lunges

Announcements:
-Free Workout today @ 11 AM Register here!
–Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!
-There will be no regularly scheduled class on September 25th!!

Buy In/Cash Out
Snatch Pull-unders 2×8
Hollow Rocks 2x:45

5 Sets
3 Clean Lift Offs+2 Clean Deadlifts
3:00 Rest
*increase weight each set if possible

then…

1 Mile Run
30 Sit-ups
30 Air Squats
800 M Run
*Scale first run to a distance you can complete in 8-10 minutes, run 1/2 that distance on the second run

The successful person makes a habit of doing what the failing person doesn’t like to do. -Thomas Edison

Can Exercise make kids smarter

Announcements:
-Best of luck to Claire Gloria as she leaves TX and CFA!  We will miss your smiling face!
-Free Workout this Saturday 18th @ 11 AM Register here!
–Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!
-There will be no regularly scheduled class on September 25th!!

Buy In/Cash Out
Snatch Pull-unders 2×8
Hollow Rocks 2x:45

Make Up/Skill Day

Run to the Hills, Midline Madness, Sore Hammies

or…

Squat Program

Life is a long lesson in humility. -James M. Barrie

Growing Up Paleo

Announcements:
-Free Workout this Saturday 18th @ 11 AM Register here!
–Fight Gone Bad, Sept. 25th...sign up and reserve your spot!!
-There will be no regularly scheduled class on September 25th!!

Cat flyin' high

Friend of CrossFit Austin, Mike Martinez, begins his grueling Victory 400 run this Friday at 5:00 AM.  Mike is running from Dallas to San Antonio to raise awareness and funds for the Wounded Warriors.  He will be running through Austin next Thursday, and as sign of solidarity our WOD will be a 5K run.  We will be taking a group to meet Mike on his run through Austin to show support and get him through a tough leg of the run (it will be Day 7 of 9).  If you would like to join the fight and run with Mike.

Please email  wes@crossfitaustin.com for more info, I will be driving a group out to start the race with Mike (Leaving from CFA at 5:00 AM).  If you would like to meet us somewhere along the pleasd call me at 806-679-7519, the run will last from 6 AM to appx. 11 AM (Mike will finish the leg at CrossFit Austin.)

*Morning classes will be canceled on the day of the run, Thursday 9/23
**Check out Mike’s blog and the Victory 400 Website

Buy In/ Cash Out
Snatch Pull-unders 2×8
Hollow Rocks 2x:45

3 Sets
5 Snatch Grip RDLs
:30 Rest
AMRAP Handstand Push-ups
2:00 Rest

then…

3 Rounds
1:00 Russian Swings
1:00 DB Push Press
1:00 Flutter Kicks

Counsel woven into the fabric of real life is wisdom. -Walter Benjamin

Carb Count

Announcements:
-Take advantage of free Olympic lifting classes with 2 time Olympian, Chad Vaughn. Sign up here
–Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!
-There will be no regularly scheduled class on September 25th!!

Competitors:
We need to know which division you will be competing in for FGB V.  Please email Tristy at tristystep@gmail.com and let her know wihch division you are planning on competing in.  If you cannot remember the scaling options, you can find details here

Volunteers:
The FGB V committee is asking for volunteers to help judge the event.  If you want to be part of the action but are not really up for competing, this is an excellent way to be involved and show your support.  Competitors, if you want to volunteer to judge before or after your heat and lend some sympathetic encouragement, that is no problem!  Please email Tristy at tristystep@gmail.com if you are interested in helping out by volunteering or judging at this year’s Fight Gone Bad.

Buy in/Cash out
Snatch Pull-unders 2×8
Hollow Rocks 2x:45

2 Rounds
:30 Front Planks
:30 Right Side Planks
:30 Left Side Planks
:30 Dead Bugs
:30 Rest

then…

800 M Run
5 Kip Pull-ups
5 Burpees
400 M Run
10 Kip Pull-ups
10 Burpees
200 M Run
15 Kip Pull-ups
15 Burpees

Success has nothing to do with what you gain in life or accomplish for yourself. It’s what you do for others.
– Danny Thomas

Not to long ago

Announcements:
-Take advantage of free Olympic lifting classes with 2 time Olympian, Chad Vaughn. Sign up here
–Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!
-There will be no Saturday workout on September 25th!!

Buy in/Cash Out
Snatch Pull-unders 2×8
Hollow Rocks 2x:45

5 Sets
5 Front Squats
:30 Rest
5 Strict Chin-ups (51X1) (Fraction or add weight as needed)
:90 Rest
*Post weight to comments

then…

3 Rounds
15 Wall Balls (20 lb, 15 lb)
Hill Sprint
15 Box Jumps (24″, 20″)
Hill Loop
1:00 Rest
*Goal=Unbroken
*Recorded

Life is ten percent what happens to you and ninety percent how you respond to it. -Lou Holtz

The one minute row

Announcements:
-Ladies Night TONIGHT at 7:30pm at Aubrey’s house (4529 Corran Ferry Loop, Austin 78749)
-Take advantage of free Olympic lifting classes with 2 time Olympian, Chad Vaughn. Sign up here
–Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!

A huge thanks to all the folks that volunteered to count yesterday, and also to Tristy
for organizing such an awesome event!  (Judges: Cody, Sherman, Christy, Claire, Alex, Miguel, Laura G., Aubrey, John, Tow Matt, Julie, Sleeves, J.J., Liz, Chaz, Carissa, Walker, Blake, Darlene, Tasha)