Special offer applies to PROGENEX Recovery – Tropical Vanilla (Bag & Box), & Stronger Faster Healthier – Peach Mango & Vanilla only. Valid while supplies last.
PURCHASE HERE
*Enter promotion code “CYBERMONDAY” at check out!
Performance – Week 2 of 2 Base Stabilization Phase
A1. Push Press x5x5 Rest :30
A2. DB/KB Front Rack Reverses Lunge x5/leg x5 Rest :90
B.
5 Rounds
5 Push-ups
10 Wall Balls
10 Snatches @ 75 lb, 45 lb
Foundations (Test)
Skill
Snatch
A. Snatch x3x5
B1. Push ups x8x4
B2. Ring Rows x8x4
then…
Mile Run (Test)
“Persistence can change failure into extraordinary achievement.” – Marv Levy
| Foundations – AM | |
| Dustin | |
| Daniela | |
| Humberto | |
| Vince | |
| Brad | |
| Performance- AM | |
| Kristi | 7:17 |
| Gage | 7:40 |
| Maureen | 8:47 |
| Mitch | 9:10 |
| Bryan | 10:12 |
| Melanie | 8:54 |
| Jim | 10:00 |
| Adrian | 10:00 |
| Meridith | 6:52 |
| Jonathan | 6:24 |
| Ed | 10:00 |
| Humberto | 6:32 |
| Ivan | 6:55 |
| Jessie | 9:54 |
| Carlos | 10:00 |
| Robert | 7:50 |
| Kara | 8:19 |
| Brooks | 6:41 |
| John | 7:08 |
| Chance | 7:40 |
| Lee | 7:08 |
| Matt | – |
| Tow Matt | 9:04 |
| Janet | 7:48 |
| Jose | 9:27 |
| Jannica | 10:00 |
| Page | 6:21 |
| Corn Dog | 10:00 |
| Ray | 7:46 |
| Jenny | 9:39 |
| Morgan | 8:59 |
| Leah | 9:16 |
| Billy | 8:55 |
| Ladies Class | |
| Mer | 7:19 |
| Foundations – Noon | |
| RC | 7:07 |
| Steven | 8:07 |
| Performance – PM | |
| Gil | 5:25 |
| Jared | 9:45 |
| Silas | 9:30 |
| Matt | 9:26 |
| Brian | 11:06 |
| Amy | 11:18 |
| Philip | 12:46 |
| Rachael | 10:20 |
| Ian | 8:56 Rx |
| Cassie | 12:33 |
| Velvet | 12:15 |
| ERod | 13:55 |
| Paul | 11:52 Rx |
Airrosti and Dr. Dustin Jones will be on-site Saturday December 7 from 11:00 am to 12:00 pm to host an injury assessment clinic. If you are suffering from any injuries or pain-related performance issues, be sure to sign up to learn the source of the pain, corrective exercises and treatment options to help get you off the sidelines and back to your day to day activity—quickly and safely. Sign up now as space is limited to the first 6 athletes!
REGISTER HERE!
| CFA Celebrates 5 Years Of Awesomeness!The party starts at 9AM with a revisit to The 2008 Grand Opening WOD! Then the party moves to Mooontower Saloon at 12PM for CFA’s Award Ceremony and more fun! |  |
This Week’s Holiday Schedule
Thursday (11/28) – CLOSED – Join your fellow CFA-ers at the Turkey Trot!
Friday (11/29) – 10AM – 11AM All Levels class
Saturday (11/30) – Normal 9AM & 10AM Class Schedule
Performance – Week 2 of 2 Base Stabilization Phase
A. Clean & Jerk x2+1×5 by feel (appx. 80-85%)
*Clean weight recorded
B.
On a continuous clock
3 Rounds
10 Box Jumps @ 24”,20”
10 Dumbbell Snatch @ 45 lb, 25 lbs (Total)
@ 6:00
5 Rounds
5 Ring Rows
20 Double Unders
@ 9:00
3 Rounds
10 Box Jumps @ 24”,20”
10 Dumbbell Snatch @ 45 lb, 25 lbs (Total)
C.
3 Rounds
:60 Hollow Hold
:60 Hamstring Stretch
Foundations
Skill
Jumping Progression
A1. Back Squat x3x5
A2. Box Jumps x5x5
Tire Sled Sprints x50mx6 w/ 90 sec
*Just tire
“It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters.” – Paul “Bear” Bryant
| Foundations – AM | |
| Humberto | |
| Emily | |
| Rachael | |
| Ivy | |
| Brandon | |
| Vince | |
| Jenna | |
| Performance – AM | |
| Vy | 80 |
| Adrian | 85 |
| Melanie | 75 |
| Matt | 160 |
| Emily | 50 |
| Jim | 125 |
| John | 145 |
| Humberto | 75 |
| Lee | 145 |
| Mitch | 145 |
| Ivan | 185 |
| Tom | 225 |
| Sarah | 55 |
| Red | 55 |
| Janet | 85 |
| Ed | 105 |
| Gwar | 125 |
| Mick | 120 |
| Jose | 105 |
| Gilbert | 105 |
| Robert | 135 |
| Roland | 105 |
| Jillian | 100 |
| Ray | 185 |
| 2 Chain | 145 |
| Chance | 90 |
| Billy | 125 |
| Michele | 85 |
| Performance – Noon | |
| Melissa | |
| Gerald | |
| Jessica | |
| Leah | |
| Joshua | |
| Foundations – PM | |
| Steven | |
| Kalie | |
| Courtney | |
| Julianne | |
| Daniela | |
| Brad | |
| Gage | |
| Matthew | |
| Jessica | |
| Performance – PM | |
| Julia | 65 |
| ERod | 135 |
| Gil | 120 |
| Jerry | 115 |
| Phil | 115 |
| Taylor | 105 |
| Ian | 175 |
| Carolyn | 50 |
| Pam | 75 |
| Morgan | 85 |
| Allyson | 90 |
| Ryan | 135 |
| Brian | 115 |
| Darin | 115 |
| Amy | 55 |
| Denise | 55 |
| Paul | 145 |
| Courtney | 150 |
| Velvet | 85 |
| Missy | 85 |
| Nicole | 95 |
| Max | 135 |
| Rahul | 145 |
Join us on Saturday (12/14) as we celebrate the Holiday Season and CrossFitAustin’s 5th Anniversary!
In 2008 we opened our doors by raising funds for the Brittany Tuck Memorial Fund started by our good friends Keith and Sandra Tuck. The Memorial fund was started in memory of their daughter, Brittany Tuck, who’s life was tragically cut short by an automobile accident. Earlier this year we also lost Keith and we felt it only fitting to once again bring the CrossFit Austin community back together to honor and help this great family in a time of need. The Brittany Tuck Memorial Fund creates scholarships for young athletes graduating from Dripping Springs, Lake Travis, and Dayton High School. Over the last 9 years Keith has worked tirelessly to build and grow the Memorial Fund, and we’re honored to be able to step up and help with something he took great pride in.
The Details:
9AM – CrossFit Austin’s 5th Anniversary Workout: “Brittany”
*This event is FREE and open to both members and non-members!
12PM – Party and Awards Ceremony at Moontower Saloon
The WOD:
“Brittany”
In a “Fight Gone Bad” format Complete 3 rounds 1:00 Per Station of
Wall Balls 20#/14#
Tire Flips
KB Swings 24k/16k
Sumo Deadlift High-Pull 75#/45#
Double Unders
1:00 Rest Allowed After Each Round (every 5 minutes)
While group classes are cancelled for CrossFit Classics there will be Open Gym from 8AM-9AM. We’ll be collecting nonperishable food items for the Capital Area Food Bank of Texas, all donations are appreciated!
Each month CrossFit Austin and CrossFit Central come together to host CrossFit Classics! These events are about getting together with the local Austin CrossFit community in the spirit of competition and FUN! EVERYONE is encouraged to come out and compete!
All Levels
A.
EMOM Alt. for 20:00
4 Wall Balls
4 Box Jumps
B.
EMOM Alt. for 20:00
4 Ring Rows
4 Push-ups
C.
3 Rounds
10 Partner MedBall Sit-ups
10 Tic Tacs
“There may be people that have more talent than you, but theres no excuse for anyone to work harder than you do.” – Derek Jeter
[youtube]http://youtu.be/SQIVslZIMXI[/youtube]
Performance – Week 1 of 2 Base Stabilization Phase
A. Power Snatch by feel x3x7 (appx. 75-85%) Rest 2:00
B. Back Squat x4x4 @ 80-85% Rest 3:00
C1. RDL x5x5 Rest :30
C2. Kip Pull-ups x5x5 Rest :90 (Scale up to CTB if 5 is easy)
Foundations
Skill
Kipling pull ups
A. Chin over bar hold x30secsx3
then…
3 rounds
500m Row
25 Wall Balls
Rest 1 min
“Most people give up just when they’re about to achieve success. They quit on the one yard line. They give up at the last minute of the game one foot from a winning touchdown.” – Ross Perot
| Foundations – AM | |
| Mike | 12:20 |
| Daniel | 12:38 |
| Bryan | 12:47 |
| Rachel | 15:00 |
| Performance – AM | |
| Sissy | |
| Jonathan | |
| Vy | |
| Gage | |
| Carlos | |
| Lee | |
| John | |
| Tineke | |
| Ian | |
| Janet | |
| Ken | |
| Humberto | |
| Matthew | |
| Meridith | |
| Tom | |
| 2 Chain | |
| Jannica | |
| Jessie | |
| Jose | |
| Kevin | |
| Red | |
| Corn Dog | |
| Sarah | |
| Michele | |
| Jenny | |
| Chance | |
| Ray | |
| Mercy | |
| Foundations – Noon | |
| Jessica | 12:14 |
| Dustin | 12:21 |
| RC | 12:39 |
| Malia | 12:55 |