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All Levels WOD

Lift off + Clean Deadlift x3+2×5 Rest 3:00
*Post notes to comments
*Practice Jump Rope skills during rest

then…

15 Minutes AMRAP:
10 Goblet Squats
10 Double unders
10 Steps-ups /leg
1 Gasser (50 yards, down)
*Rounds recorded

All know the way, few actually walk it. – Bodhidharma

How to be a person of action
*post thoughts to comments

Go, Ty, Go!

Level Two
Skill
Snatch Review

WOD
A1. Row sprint intervals :30×5 @ 100
Rest :60
A2. Push-ups x6-8 x 5
Rest :60
B1. Airdyne Sprints x:30 x5 @ 100%
Rest :60
B2. Power Snatch x3x5
Rest :60
*Avg cals on the bike and rower recorded separately

Level One (Day 3)

Skill
Back Squat

WOD
A1. Back Squats x5x3 @32×1 
*Rest :30
A2. Seated DB Ext. Rotation x10-12×3
*Rest :60
B1. DB Press x6-8×3
*Rest 1:00
B2. RDLs x4-6×3 @4111
*Rest 1:00
C. Ab exercise of choice x30 reps

Jacked

*Post thoughts to comments

“Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.” – Mark Victor Hansen

Level Two
Skill
Kip Pull-up Review

WOD
1-2-3-4-5-4-3-2-1:
Kip CTB Pull-ups
Box Jump (30”, 24”)
Toes to Bar
200 M Run

Level One (Day 2)
Skill
Strict Chin-Ups

WOD
300m Run
10 Step-ups/leg
20 AbMat Sit-ups (hands above head)
200m Run 
10  Step-ups/leg
20 AbMat Sit-ups (hands above head)
100m Run
10 Step-ups/leg
20 AbMat Sit-ups (hands above head)
*Time recorded

The person lives twice who lives the first life well. -Robert Herrick

Being Strong
*Post thoughts to comments

Miguel’s Level 1 Class, working on skill

Level Two
WOD
A. Press x2x5 Rest 3:00 work to heavy but not Max 2
B1. Squat x10x3 @ 65-70% rest :90
B2. Weighted Strict Chin-up x4-6×3 Rest :90
C. DL x3x3 @ 80% Rest 2:00

Level One (Day 2)
Skill
Strict Chin-Ups

WOD
300m Run
10 Step-ups/leg
20 AbMat Sit-ups (hands above head)
200m Run 
10  Step-ups/leg
20 AbMat Sit-ups (hands above head)
100m Run
10 Step-ups/leg
20 AbMat Sit-ups (hands above head)
*Time recorded

All things squat!
*Post thoughts to comments

I invent nothing, I rediscover. –Auguste Rodin

Announcements:
– Starting this week, Caitlyn wants to take your picture so we can see each of your smiling faces in our system. So, the next time you’re in the gym, stop by her desk and say “cheese” or bring her a picture!
– – – – Attention Level 1 Athletes: We’ve added a new 6:00am Wednesday Level 1 Class for those of you early birds that like to crank it out morning-style. You can sign up for this class the same way you do other classes.
– – – Team Traverse Parkour has started teaching 11:30am Saturday Parkour Classes at CFA! To learn more about classes and sign up, click here.

Congrats to our Level 1 Graduates now rocking it in Level 2!

Level Two
Skill
Hip Snatch Waveload 5-3-5-3-5-3
*Rest :90 btwn sets
*Increase each rep range

then….

WOD
5 Rounds:
5 Power Cleans
5 Barbell Lunges/leg
400 M Run
*M: 115 W: 85

Level One (Day 1)
Skill
Squats
Push-ups
Body positioning holds

WOD
5-Minute AMRAP:
100M run
5 Push-ups
100M run
5 squats
*Record rounds

An effort made for the happiness of others lifts above ourselves. -Lydia M. Child

The Law of Diminishing Returns
*Post thoughts to comments

Announcements:
– Starting this week, Caitlyn wants to take your picture so we can see each of your smiling faces in our system. So, the next time you’re in the gym, stop by her desk and say “cheese”!

Upcoming Activities:
– This Thursday (10.27.11) will be CFA Happy Hour at 7:00pm at Little Woodrows in Southpark Meadows. It’s STEAK night folks!!
– – LADIES NIGHT is back!! Tuesday (11.08.11) at 5:30pm at Opal Divines on South Congress, join the girls of CFA for Happy Hour and good conversion!  Meet some of the new faces at CrossFit Austin and catch up with the ones you know!
– – – Team Traverse Parkour has started teaching 11:30am Saturday Parkour Classes at CFA! To learn more about classes and sign up, click here.
– – – – Attention Level 1 Athletes: We’ve added a new 6:00am Wednesday Level 1 Class for those of you early birds that like to crank it out morning-style. You can sign up for this class the same way you do other classes

All Levels
Team WOD
20 Cal Row
30 KB Swing
40 Burpees
50 MB Sit-ups
60 Wall Balls
400 M Run

*Everyone completes movements in order, each teammate can’t pass the person in front of them.

Announcements:
– Fall Fit Fest & Fundraiser raised approximately $1500.00 for the American Red Cross of Central Texas. We couldn’t have done it without each of you, so thank you for your support!
– – Congratulations to our Coach Tristy Stephens and Danny Gomez on their recent engagement – we’re so glad we got to share the moment!

Upcoming Activities:
– Thursday (10.28.11) will be CFA Happy Hour at 7:00pm at Little Woodrows in Southpark Meadows. It’s STEAK night folks!!
– – LADIES NIGHT is back!! Tuesday (11.08.11) at 5:30pm at Opal Divines on South Congress, join the girls of CFA for Happy Hour and good conversion!  Meet some of the new faces at CrossFit Austin and catch up with the ones you know!
– – – We’re excited that Team Traverse Parkour will begin teaching 11:30am Saturday Parkour Classes at CFA, starting today! To learn more about classes and sign up, click here.
– – – – Attention Level 1 Athletes: We’ve added a new 6:00am Wednesday Level 1 Class for those of you early birds that like to crank it out morning-style. You can sign up for this class the same way you do other classes

Team Traverse Parkour is starting classes at CFA!

All Levels
Skill
20 Minutes Power Jerk Progression

Team WOD
5 Rounds:
5 Power Jerks (Everyone)
10 Unbroken Partner or Strict Pull-up (1 Team Member at a Time)
30 Push-up (Split Between the team)
40 Flutterkicks (Everyone)

Are “barefoot” shoes really better?
*Post thoughts to comments 

You have to lead people gently toward what they already know is right. –Phil Crosby

Announcements:
– Fall Fit Fest & Fundraiser raised approximately $1500.00 for the American Red Cross of Central Texas. We couldn’t have done it without each of you, so thank you for your support!
– – Congratulations to our Coach Tristy Stephens and Danny Gomez on their recent engagement – we’re so glad we got to share the moment!

Upcoming Activities:
– Thursday (10.28.11) will be CFA Happy Hour at 7:00pm at Little Woodrows in Southpark Meadows. It’s STEAK night folks!!
– – LADIES NIGHT is back!! Tuesday (11.08.11) at 5:30pm at Opal Divines on South Congress, join the girls of CFA for Happy Hour and good conversion!  Meet some of the new faces at CrossFit Austin and catch up with the ones you know!
– – – We’re excited that Team Traverse Parkour will begin teaching 11:30am Saturday Parkour Classes at CFA tomorrow! To learn more about classes and sign up, click here.
– – – – Attention Level 1 Athletes: We’ve added a new 6:00am Wednesday Level 1 Class for those of you early birds that like to crank it out morning-style. You can sign up for this class the same way you do other classes

Fall Fit Fest brought new and familiar faces together for a common WOD!
We’re glad y’all got your sweat on with Coach Walker!