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All Levels
Skill
3:00 minutes Jump Rope Practice

WOD
MB “Musical TicTacs” (Best out of 3)
*Winners then compete for most consecutive Double Unders

then…

Victory WOD
21-15-9
Ring Row
KB Swings Russian Massacre WOD

or…

Massacre WOD
21-15-9
DB Thrusters
Mountain Climber Burpee

Announcements:

• Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! Sign up here!
• The Circle of Awesomeness Challenge is coming! Sign up here!
• Did you miss CrossFit Total Day in December? Today (01/07) is the make up day at 11:00am! Click here to sign up.
•  The women of CFA will have a Ladies’ Night on Wednesday (01/11). Click here for more information!

Beautiful Baby Lilah Putney arrived yesterday at 1:06pm.  She was a healthy 7lbs 11oz and 20.5″ long.  She is long and thin just like her mommy and daddy.  Aubrey is doing wonderful and they are completely in love with their new baby girl!!

All Levels
WOD
500m Row
800m Run

then…

4 Rounds:
5 Kipping Pull Ups
10 Ring Push ups
20 DB High Box Step Ups (Total)
* Record Time

”Logic will get you from A to B. Imagination will take you everywhere.” – Albert Einstein

Coke
*Post thoughts to comments

Announcements:

• Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! Sign up here!
• The Circle of Awesomeness Challenge is coming! Sign up today to get the “Early Bird” discount! Regular pricing starts tomorrow. *If you have problems signing up today, please email tristy@crossfitaustin.com that you would like to sign up for the challenge and she will register you and charge your account.
• Did you miss CrossFit Total Day in December? We will have a make up day 01/07 at 11:00am! Click here to sign up
•  The women of CFA will have a Ladies’ Night on Wednesday (01/11). Click here for more information! 

Level Two
Strength/Make Up Day
A1. OVHD Squat or Frank Squat x10-12×3 @ 20X2 Rest :45
A2. Horizontal Ring Rows x10-12×3 @ 30X1 Rest :45
B1. Front Rack Reverse Lunges x6-8/Leg x3 @ 20X1 Rest :45
B2. DB Bench Press x4+4+4 (Right+Left+ Both)x3 Rest :45
C1. DB Ext. Rot. x12-15/arm @3010 x2 Rest :30
C2. Hollow Rocks x8-10×2 Rest :30
C3. KB Cross Chops x15-20/side x2 Rest :30

Level One (Day 9)
Skill
Snatches

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

The years teach much which the days never know. -Ralph Waldo Emerson

Top 10 Tips and Tricks to Train, Exercise, and Better Your Brain
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Announcements:

• Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! Sign up here!
• The Circle of Awesomeness Challenge is coming! Sign up before Friday to get the “Early Bird” discount!
• Did you miss CrossFit Total Day in December? We will have a make up day 01/07 at 11:00am! Click here to sign up
•  The women of CFA will have a Ladies’ Night on Wednesday (01/11). Click here for more information!

Level 1 – AM
Kelley	S
Brandon	S
JBlack	S
Gabriel	S
Level 2 – AM
Becky	S
MLS	S
Bubbles	S
Albert	S
Big Shug	S
Flash	S
Charlie	S
Janice	S
Schittone	S
Sherman	S
Cindy	S
Sarah	S
9AM	S
Ballet	S
Can2	S
Colleen	7:46 Rx	Tuesday
Caitlyn	55 @ 193	Work Capacity
MG Jenny	45 @ 182	Work Capacity
Reis	77 @ 198	Work Capacity
Valyn	53 @ 185	Work Capacity
Kavi	71 @ 193	Work Capacity
Paddy	63 @ 181	Work Capacity
Ladies’ Class
Trixsi	22:31 (J, 20lb)	Wednesday
LV	25:07 (J, 20lb)	Wednesday
Emliy	31:56 (J, 20lb)	Wednesday
Mer	27:26 (J, 20lb)	Wednesday
Josie	S
MegO	S
Level 1 – 12PM
Monk	S
Jeremy	S
Robby	S
Cody	S
Lulu Crew	S
Level 2 – PM
Liz	47 @ 171	Work Capacity
Cynthia	48 @ 177	Work Capacity
Cat	17:48	Friday
Jables	17:48	Friday
Cyn	19:26 (J, 15lb)	Wednesday
Crash	S
Dayna	S
Danimal	S
Level 1 – PM
Lola	S
Jackson	S
Helen	S
Brittani	S
Elizabeth	S

 

Level Two
Skill
A. Snatch x2x5 @ 65-70% Rest 3:00

WOD
4 Rounds
200m Run/Shuffle
*(50m Run, 50m Shuffle Left, 50m Shuffle Right, 50m Run)
10 Kip Pull-ups
200m Run/Skip
*(50m Run, 100m Skip, 50m Run)
10 total DB Power Snatches (55 lb, 35 lbs)
200m Run
10 Front Squat (Total)
*Record Time

Level One (Day 8 )
Skill
Kipping Pull-Ups
Thrusters
Burpees

WOD
5 Minute AMRAP
10 DB Thruster
5 Burpees
*Total completed rounds recorded

Judge a man by his questions rather than his answers – Voltaire

Fitness Bucket List
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Announcements:
– Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! Sign up here!
– – The Circle of Awesomeness Challenge is coming! Sign up before Friday to get the “Early Bird” discount!
– – – Did you miss CrossFit Total Day in December? We will have a make up day 01/07 at 11:00am! Click here to sign up

Level Two
Skill
A1. Snatch DL x10x3 Rest :45
A2. Body Weight Step-Ups x5/legx3 Rest :45 (scale up to explosive step-ups)
A3. Kip CTB Pull-Ups x6-8×3 Rest :60

WOD
5 Rounds
10 Russian Swing (24K, 16K)
10 Box Jumps
10 Abmat Sit-Ups (Feet Flat)
*Time Recorded

Level One (Day 8 )
Skill
Kipping Pull-Ups
Thrusters
Burpees

WOD
5 Minute AMRAP
10 DB Thruster
5 Burpees
*Total completed rounds recorded

You don’t get older, you get better. -Shirley Bassey

Top 10 CrossFit Resolutions
*Post thoughts to comments

Announcements:
– Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! Classes start this Tuesday (today!) at 4:30pm, 5:30pm, and 6:30pm. Sign up here! 
– – The Circle of Awesomeness Challenge is coming! Sign up before Friday to get the “Early Bird” discount!
– – – Did you miss CrossFit Total Day in December? We will have a make up day 01/07 at 11:00am! Click here to sign up.

December was a great end to a wonderful year and we’re excited to welcome even more new members to CrossFit Austin! In case you haven’t had the chance to meet them yet, we wanted to take a moment to introduce the newest members in the Circle of Awesomeness…

Welcome, new members! We’re so happy to have you here!

Level Two
8 Min Work Capacity Test
8 minute of :30 on/:30 off
Power Clean to Overhead @ 40-45% of Body Weight
Refer to 11.21.11 for past test results

Level One (Day 7)
Skill
Hip Clean
Press
Push Press

WOD
1 Mile Run Time Trial (15:00 Cap)

New Year’s Day is every man’s birthday. –Charles Lamb

Making Resolutions not goals
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Announcements:
– Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! Classes start this Tuesday (tomorrow!) at 5:30pm and 6:30pm. Sign up here! 
– – We hope everyone had a safe and happy start to 2012! It was great to see everyone that came out to yesterday’s CF Games Marathon Party!
– – – The Circle of Awesomeness Challenge is coming! Sign up now to get the “Early Bird” discount!
– – – – Did you miss CrossFit Total Day in December? We will have a make up day 01/07 at 11:00am! Click here to sign up.  

We have had an incredible year in 2011 – a new expansion, the addition of some great new coaches, and so many AWESOME new members!

Part of what makes CrossFit Austin great is the amazing community we have. Each of you has come to CrossFit Austin in a unique way and we would love to have you share your CrossFit story with us. Your story may help someone else start or continue to work on their own health and fitness goals.

We will be collecting testimonials and pictures  to post on the website to inspire others to follow in your footsteps. Feel free to bring in your pictures and testimonials or send them to us via email (caitlyn@crossfitaustin.com or tristy@crossfitaustin.com). Have questions? Just let us know and we’ll be happy to help.