Come beat the heat with the lovely folks of CFA at happy hour on Thursday, July 12th at 6:30pm at Third Base in South Park Meadows!
It might be getting hotter, but we’ve still got some of the coolest members around! We hope to see you there!
When: Thursday (7/12) starting @ 6:30 pm
June brought the heat and even more new members to CrossFit Austin! In case you haven’t had the chance to get sweaty with them yet, we wanted to take a moment to introduce the newest members in the Circle of Awesomeness…
| Derek Sinns | Diane “Evil” Melius | Sarah “Twin” Melius | Megan Maanao |
| Chad Boyd | Andrew Circosta | Bradley Anderson | Billy McCauley |
| Jesse Lovelace | Jillian Leavengood | Ashley Davidson | Jenny “J-Mo” Moore |
| JT Smith | Grisel Ramirez | Diana Koucheravy | James “Liip” Liipfert |
| Mike Ruhlin | Paiman Ghafoori | Whitney Price | Victoria Celis |
| Keith Butler | Holly Carlton | Vanessa Reynolds | Dixie Beal |
| AJ Rosenberg | Alexandra Garcia | Salina Mendoza | Tristan Blackett |
| Joe Casas | Jeff Contreras | Andy Pesant | Kelly Jackson |
| Jessie Healy | Krista Landon |
*If you are a new member and haven’t had your picture taken, please talk to Caitlyn! Welcome, new members! We’re so happy to have you here!
Level Two
Push Jerk Progression
A. Clean and Jerk x3x5 @ 80-85%, RPE 8-9 Rest 2:00
B. 500 M Row @ 85% Rest 3:00
500 M Row @ 85% Rest 3:00
500 M Row @ 90% Rest 3:00
500 M Row @ Max Effort
*Practice Jump Rope skills during rest periods (no more than 50 contacts)
*Split Times Recorded
Level One (Day 9)
Skill
Snatch
WOD
A1. Hip Snatch (Power or Full) x2x3
B1. Deadlift x3x3 Rest 1:00
B2. RPU/Dips x2-4×3 Rest 1:00
C1. Step-ups x5x3 Rest :45
C2. Kip Pull-ups x4-6 x3 Rest :45
“Success is not final, failure is not fatal: it is the courage to continue that counts.” – Winston Churchill
Announcements
| AM – Level 1 | ||||
| Andrew | S | |||
| Dixie | S | |||
| Grisel | S | |||
| Jeff C | S | |||
| Bradley | S | |||
| Kelly | S | |||
| Jessie | S | |||
| Paiman | S | |||
| Salina | S | |||
| Mike R | S | |||
| J-Mo | S | |||
| AM – Level 2 | ||||
| Eileen | 1:59 | 1:58 | 1:56 | 1:56 |
| James | 1:39 | 1:38 | 1:39 | 1:43 |
| MegO | 2:22 | 2:32 | 2:20 | 2:08 |
| Michele | 2:35 | 2:40 | 2:35 | 2:28 |
| Charlie | 1:42 | 1:43 | 1:41 | 1:40 |
| Kristin | 2:02 | 2:02 | 2:00 | 2:04 |
| Tim | 1:42 | 1:45 | 1:42 | 1:43 |
| Can2 | 1:36 | 1:44 | 1:43 | 1:42 |
| Leigh | 2:01 | 2:00 | 1:58 | 1:49 |
| Gwar | 2:09 | 2:08 | 2:02 | 1:53 |
| Kavi | 1:58 | 2:00 | 1:54 | 1:55 |
| Becky | 2:50 | 2:45 | 2:31 | 2:27 |
| Beast | 2:16 | 2:18 | 2:10 | 2:08 |
| Janice | 2:15 | 2:15 | 2:07 | 2:05 |
| MT | 2:23 | 2:19 | 2:08 | 1:58 |
| Ray | 2:08 | 2:08 | 1:57 | 1:53 |
| KT | 2:19 | 2:19 | 2:11 | 2:06 |
| Linda | 2:34 | 2:35 | 2:28 | 2:29 |
| Gary | 2:00 | 1:58 | 1:53 | 1:45 |
| Russel | 2:05 | 2:08 | 2:00 | 1:47 |
| Michael | 1:42 | 1:46 | 1:50 | 1:51 |
| Parnell | 1:59 | 1:56 | 1:48 | 1:41 |
| 12P – Level 2 | ||||
| Jeff | 1:55 | 1:58 | 1:51 | 1:44 |
| Todd | 1:50 | 1:50 | 2:11 | 1:47 |
| Fernando | 2:10 | 2:13 | 2:12 | 2:08 |
| Mer | 2:04 | 2:10 | 2:07 | 2:10 |
| Pinky | 2:41 | 2:31 | 2:16 | 2:11 |
| Ruffino | 2:27 | 2:26 | 2:19 | 2:13 |
| Blake | 2:06 | 2:01 | 1:59 | 1:55 |
| Sean | 1:46 | 1:43 | 1:43 | 1:40 |
| PM – Level 2 | ||||
| Ed | 1:42 | 1:50 | 1:53 | 1:57 |
| Eric | 2:00 | 1:58 | 1:50 | 1:41 |
| Gilbert | 1:52 | 1:47 | 1:43 | 1:46 |
| Angela | 2:18 | 2:16 | 2:29 | 2:23 |
| Erin | 2:13 | 2:14 | 2:15 | 2:11 |
| Melissa | 2:19 | 2:18 | 2:11 | 2:07 |
| Caitlin | 2:17 | ? | 2:15 | 2:09 |
| Dan | 2:02 | 1:58 | 1:50 | 1:48 |
| Nic | 1:44 | 1:42 | 1:51 | 1:47 |
| Randy | 2:20 | 2:14 | 2:17 | 2:01 |
| Doc | 2:12 | 2:14 | 2:18 | 2:11 |
| Amy | 2:23 | 2:19 | 2:28 | 2:23 |
| Jeanette | 2:24 | 2:24 | 2:21 | 2:16 |
| EJ | 1:38 | 1:46 | 1:52 | 1:44 |
| Pam | 2:08 | 2:18 | 2:20 | 2:15 |
| Ashley | 2:01 | 2:12 | 2:12 | 2:06 |
| Lane | 1:53 | 1:51 | 1:46 | 1:41 |
| ABC | 2:04 | 2:00 | 2:00 | 1:56 |
| Danny | 1:47 | 1:48 | 1:42 | 1:55 |
| Cowboy | 1:48 | 1:48 | 1:47 | 1:45 |
| Jeff | 2:05 | 2:05 | 1:58 | 1:59 |
| Schittone | 2:00 | 1:56 | 1:50 | 1:54 |
| LaRosa | 2:08 | 2:06 | 2:12 | 2:04 |
| Alyson | 2:32 | 2:35 | 2:22 | 2:23 |
| Rachel | 2:27 | 2:27 | 2:19 | 2:15 |
| C2 | 2:01 | 2:06 | 2:01 | 1:58 |
| Andy | 1:46 | 1:51 | 1:43 | 1:38 |
| Wade | 1:44 | 1:42 | 1:42 | 1:40 |
| Sanchez | 1:45 | 1:47 | 1:51 | 1:57 |
| Mr. T | 1:48 | 1:50 | 1:52 | 1:55 |
| Adrian | 1:50 | 1:53 | 1:55 | 1:48 |
| Greg | 1:50 | 1:50 | 1:44 | 1:39 |
| Turk | 1:53 | 1:49 | 1:32 | 1:45 |
| AG | 1:44 | 1:44 | 1:37 | 131 |
| Gold | 1:56 | 1:56 | 1:48 | 1:46 |
| PM – Level 1 | ||||
| Jen | S | |||
| Billy | S | |||
| Derek | S | |||
| Krista | S | |||
| Diana | S | |||
| Jillian | S | |||
| Omar | S | |||
| Evil | S | |||
| Twin | S | |||
| German | S | |||
| Melissa | S | |||
For the month of July, we are offering a special deal to all of you that choose to get sweaty with a buddy! New members that join with a friend in July and mention this promotion will both receive $50 off the first month of a multi-month membership!!!
Contact us to schedule your dynamic duo for a free introductory assessment!
All Levels
4 Rounds
5 Pull ups
10 Overhead Squats
15 Push ups
300m Run
Announcements
CFA now carries Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes in men’s and women’s sizes!
We have a wide variety of Nano 2.0 sizes and styles in-stock! We are also able to order Nano 2.0s and
Oly shoes for anyone who is interested, so if you flip through the catalog we have
and see something you like, we’ll order it! Come in and check them out!
*All purchases and orders must be made by Caitlyn or Tristy, so send us an email (info@crossfitaustin.com) if we aren’t around. 🙂
All Levels
A1. Band Hip Extensions x6 x4 Rest :45
A2. American KB Swings x8x4 Rest :45
A3. Power Clean @ x2x4 RPE 7-8 Rest 2:00
A4. Max Consecutive Double-Unders(3 attempts total)
then…
8:00 AMRAP
10 Speed Skaters
10 Push Press (95lb, 75lb)
100m Run
The Zen of the Barbell
*Post thoughts to comments
”Strength is a matter of a made up mind.” – John Beecher
Announcements
| AM – All Levels | |
| Kristin | 4 Rx |
| Guthrie | 5 Rx |
| Sean | 4 Rx |
| Big Spoon | 4 Rx |
| VC | 2.6 (55lb) |
| Ivan | 5 Rx |
| Turk | 6 Rx |
| Liip | 5 Rx |
| Ballet | 4 Rx |
| Jeff | 4 Rx |
| Schittone | 4 (85lb) |
| Caitlin | 4 (45lb) |
| Mrs. Fro | 4 (55lb) |
| Fro | 5 Rx |
| Valyn | 4 (55lb) |
| Ronnie | 3 (35lb) |
| Mer | 4 (50lb) |
| Michelle | 5 (50lb) |
| Suzi | 4 (43lb) |
| Desiree | 5 (45lb) |
| E-Rod | 4 (75lb) |
| 12P – All Levels | |
| Jamey | 4 Rx |
| Colleen | 5 (65lb) |
| Blake | 6 Rx |
| Erin | 4 Rx |
| Billy | 5 Rx |
Level Two
A. Press x3x5 (Heavy RPE 9-10) Rest 2:00
B. Squat x2-3×3 @ 95-100% of old 1 RM Rest 3:00
C1. Sumo Deadlifts x4x5 @ 80-85% Rest :90
*Increase to 85 or 90% only if you were able perform all 5 sets cleanly last week.
C2. Ring Push-ups x8x5 Rest :30
D1. Standing Inverted DB Cross x8x3 Rest :30
D2. Seated Russian Hamstrings x10/Legx3 Rest :30
Level One (Day_8)
Skill
Kipping Pull-Ups
Thrusters
Burpees
5:00 AMRAP
10 DB Thruster
5 Burpees
*Total completed rounds recorded
Six Ways to Hack Your Nervous System To Consciously Manage Stress
*Post thoughts to comments
“Self-trust is the first secret of success.” – Ralph Waldo Emerson
Announcements
[vimeo clip_id="44675949" width="400" height="400"]
Happy birthday, Coach Shane!
| AM – Level 1 | |
| Jessie | 3 |
| Christian | 3 |
| Bradley | 5 |
| Andrew | 5 |
| Alex G | 3 |
| Jeff | 3 |
| Whitney S | 2 |
| Victoria | 5 |
| AM – Level 2 | |
| Kristin | |
| Jenna | |
| Sean | |
| Michele | |
| LaRosa | |
| JP | |
| KT | |
| MegO | |
| Doug | |
| Leah | |
| Big Spoon | |
| Eileen | |
| Caitlin | |
| Dillard | |
| Russell | |
| MT | |
| Dusty | |
| Linda | |
| Gary | |
| Ray | |
| Christina | |
| Fro | |
| Mrs Fro | |
| AM – Ladies’ | |
| Pinky | |
| Ruffino | |
| Michelle | |
| Brittani | |
| LG | (Mon) 11:57 |
| 12P – Level 1 | |
| Collins | 5 |
| Jillian | 4 |
| Jenny | 5 |
| PM – Level 2 | |
| Jeff | |
| ABC | |
| Jamey | |
| Parnell | |
| Sanchez | |
| Angela | |
| Shug | |
| Schittone | |
| Nic | |
| Flury | |
| Tasha | |
| Crash | |
| Betsy | |
| Missy | |
| Gwar | |
| Liip | |
| Andy | |
| Wade | |
| Liz G | |
| Raquel | |
| Holly C | |
| JJ | |
| Adrian | |
| Mr. T | |
| Elena | |
| PM – Level 1 | |
| Diana | 5 |
| Krista | 3 |
| Jen | 3 |
| J-Mo | 4 |
| Billy | 4 |
| Evil | 4 |
| Melissa K | 4 |
| Araceli | 4 |
| Kevin | 4 |
| Twin | 4 |
| Omar | 4 |
Level Two
A1. Overhead Back Throw to Partner x4x4 Rest :30
A2. Underhand Forward Throw to Partner x4x4 Rest :30
A3. Rotational Passes with Partner x8/side x4 Rest 2:00
8:00 Work Capacity Test
:30 on/:30 off
Power Clean to Overhead @ 40-45% of Body Weight
Level One (Day 7)
Skill
Hip Clean
Press
Push Press
WOD
1 Mile Run Time Trial (15:00 Cap)
Want a 9% Raise? Hit the Gym
*Post thoughts to comments
“Don’t be a spectator, don’t let life pass you by.” – Lou Holtz
Announcements
| AM – Level 1 | |||
| Victoria | 9:38 | ||
| Kelly | 8:36 | ||
| JT | 8:01 | ||
| Grisel | 8:10 | ||
| Salina | 8:07 | ||
| Mike | 6:27 | ||
| Jeff C | 7:35 | ||
| Paiman | 9:31 | ||
| AM – Level 2 | Reps | HR | Weight |
| Mike | 86 | 179 | 75lb |
| Keith | 75 | 171 | 75lb |
| VC | 39 | 173 | 60lb |
| JV | 53 | 174 | 55lb |
| Natalia | 24 | 166 | 65lb |
| Kavi | 60 | 191 | 65lb |
| Gwar | 70 | 184 | 75lb |
| Caitlin | 45 | 174 | 55lb |
| Ballet | 88 | 180 | 65lb |
| Valyn | 49 | 194 | 55lb |
| Becky | 34 | 202 | 65lb |
| Michael | 65 | 184 | 85lb |
| Ryan | 69 | 180 | 95lb |
| Ronnie | 48 | 182 | 35lb |
| MT | 94 | 175 | 50lb |
| Thurst | 53 | 199 | 65lb |
| Money | 62 | 187 | 45lb |
| 12P – Level 2 | |||
| Mer | 43 | 153 | 50lb |
| Pinky | 49 | 188 | 55lb |
| Blake | 71 | 174 | 75lb |
| Jeff | 76 | 188 | 75lb |
| PM – Level 2 | |||
| Melissa R | 53 | 176 | 45lb |
| Cat | 50 | 174 | 65lb |
| Bryan | 63 | 191 | 75lb |
| Mr. T | 57 | 187 | 95lb |
| Andy | 68 | 181 | 85lb |
| Wade | 57 | 179 | 95lb |
| Denise | 52 | 183 | 45lb |
| E-Rod | 49 | 180 | 85lb |
| Alyson | 28 | 190 | 55lb |
| Rachel | 36 | 194 | 55lb |
| Parnell | 65 | 185 | 95lb |
| Place | 56 | 201 | 95lb |
| Betsy | 49 | 197 | 35lb |
| Turk | 90 | 181 | 75lb |
| Fernando | 62 | 165 | 75lb |
| Dillard | 60 | 188 | 115lb |
| EJ | 63 | 203 | 85lb |
| Desiree | 39 | 165 | 75lb |
| LG | 37 | 174 | 75lb |
| PM – Level 1 | |||
| Marc S | 7:08 | ||
| Omar | 8:51 | ||
| Jennifer R | 9:05 | ||
| Diana | 7:30 | ||
| Araceli | DNF | ||
| Jeanette | 7:21 | ||
| AJ | 6:09 | ||
| Andrew | 6:08 | ||
| Jillian | 10:21 | ||
| Whitney S | 11:00 | ||
| Izzy | 11:11 | ||
| German | 7:37 | ||
| Patti | 8:28 | ||
| Evil | 6:37 | ||
| Joe | 7:37 | ||
| Sarah | 8:00 | ||
| Juke | 7:54 | ||
Level Two
A. 10:00, on the min:
1 Strict Pull up
3 Push ups
5 Squats
then…
B1. Push Jerk x2x6 @70% Rest :45
B2. 150m Row x1x6 @ 85% Rest :45
B3. Double-Unders x20x6 Rest :45
B4. MB Sit ups x 10 x 6 Rest :45
Level One (Day 7)
Skill
Hip Clean
Press
Push Press
WOD
1 Mile Run Time Trial (15:00 Cap)
You’re Overtired Because You’re Overweight
*Post thoughts to comments
“Conquer your bad habits or they will conquer you.” – Rob Gilbert
Announcements
| AM – Level 1 | |
| Evil | 7:24 |
| Jenny M | 8:32 |
| Christian | 10:19 |
| Bradley | 5:44 |
| Alex | 12:13 |
| Dixie | 13:41 |
| AM – Level 2 | |
| Kristin | |
| Natalia | |
| Egan | |
| Kavi | |
| LaRosa | |
| Ivan | |
| JV | |
| Big Spoon | |
| Pam | |
| Guthrie | |
| Schittone | |
| Bryan | |
| Becky | |
| Caitlin | |
| Sean | |
| Sandy | |
| 9AM | |
| Michele | |
| Ballet | |
| Gary | |
| Ray | |
| Liip | |
| George | |
| Dusty | |
| Dillard | |
| Thurst | |
| Fro | |
| Mrs. Fro | |
| Christina | |
| E-Rod | |
| AM – Ladies’ | |
| Mer | |
| Heather | |
| Valyn | |
| Elizabeth | |
| Lauren | |
| Jenny | |
| 12P – Level 1 | |
| Money | 9:23 |
| Vanessa | 7:18 |
| Tim | 6:09 |
| Kevin | 7:19 |
| Billy | 7:22 |
| PM – Level 2 | |
| Sherman | |
| Cat | |
| Dayna | |
| Jeff | |
| Flury | |
| Kaz | |
| Brittani | |
| Janss | |
| David | |
| Nic | |
| Lane | |
| Tasha | |
| Leigh | |
| Holly C | |
| Angela | |
| AG | |
| ABC | |
| Wade | |
| Pinky | |
| Turk | |
| Betsy | |
| Ruffino | |
| Shug | |
| Adrian | |
| Sting | |
| Sanchez | |
| Mr. T | |
| Greg | |
| Doug | |
| Paul | |
| Desiree | |
| Gold | |
| Jennifer S | |
| Parnell | |