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Level Two
Skill
15 Minutes Double Under Progression

WOD
A1. DB Single DL+Reverse Lunges x5/leg x5 rest :45
A2. Heavy Russian KB Swings x5x5 rest :45
A3. Jump Rope of Choice x20x5 rest :45
B1. Box Jumps w/ DBs on 24”, 20” x6x4 rest :90
B2. Banded Goblet Squats @ 33X1 x8x4 rest :90
*Post notes to comments

Level One (Day 12)
Skill
KB Swings
HSPU

WOD
A. Hip/Hang Snatch x2x3 rest :90
B. Clean x1x3 Rest 2:00
C. DL 3×3 rest 2:00
D. Back Squat x5x3 rest 2:00

If you want to be found stand where the seeker seeks. -Sidney Lanier

Increase persistence
*post thoughts to comments

Announcements:
– Thanks SO MUCH to everyone for making Saturday’s Fall Fit Fest & Fundraiser such a success! To all of you that donated/volunteered/participated/supported, we couldn’t have asked for a better way to celebrate our new space! Thank you!
– – – 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:
– We have a Happy Hour coming up on Thursday, Oct. 27th at 7:00pm at Little Woodrows in Southpark Meadows.  It’s STEAK night folks!!
– – LADIES NIGHT is back!! November 8th 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!
– – – We’re excited that Team Traverse Parkour will begin teaching 11:30am Saturday Parkour Classes at CFA! To learn more 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.

AG took on Airrosti’s Grip Strength Challenge – and won!
Thanks to all of our Partners in Health for coming out and supporting the ARC!

Level 2
Skill 
10 Minute Free Standing Handstand Progression

then…

3 Sets:
5 Wall Walk-ups
5 10′ Handstand Lateral Walks
Rest :60

WOD
15 Minutes:
400 M Run
10 Seated DB Presses
3 Turkish get-up/hand

Level 1 (Day 11)
Skill
Knee to Elbows/ Toes to Bar (TTB)
Handstand Holds
Box Jumps

WOD
10 Minute AMRAP:
5 Toes to Bar
5 Box Jumps (step down)
5 Push-ups
20 Single Jumps

Never give in and never give up. –Hubert H. Humphrey

Gym Class
*Post thoughts to comments

Announcements:
– Thanks SO MUCH to everyone for making Saturday’s Fall Fit Fest & Fundraiser such a success! To all of you that donated/volunteered/participated/supported, we couldn’t have asked for a better way to celebrate our new space! Thank you! Fundraising totals will be announced after an official count.
– – Great work at Barbells for Boobs, CFA participants Leigh, Stacey, Darlene, Can2, Liz, Chad & Jodi! Y’all rocked it for a great cause!
– – – 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:
– We have a Happy Hour coming up on Thursday, Oct. 27th at 7:00pm at Little Woodrows in Southpark Meadows.  It’s STEAK night folks!!
— LADIES NIGHT is back!!  November 8th 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!
— We’re excited that Team Traverse Parkour will begin teaching 11:30am Saturday Parkour Classes at CFA! To learn more 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.

Burpee Bank Bonanaza @ Fall Fit Fest.
Check out more pictures from the event on our Facebook Fan Page!

Level 2
Skill/Recovery Week

WOD
A1. Long Stroke Bulgarian Split Squats x6-8/legx3 Rest :90 
A2. Good Morning  x6-8×3 Rest :90 
B1. Barbell Lateral Lunges x5/leg x 3 rest :90 
B2. Heavy Single Leg Deadlifts x5/leg x3 rest :90 
C. AB Circuit :30 each: Front Plank, Side Plank, Reverse Crunch, Tic-tacs x3 rest :60

Level 1 (Day 11)
Skill
Knee to Elbows/ Toes to Bar (TTB)
Handstand Holds
Box Jumps

WOD
10 Minute AMRAP:
5 Toes to Bar
5 Box Jumps (step down)
5 Push-ups
20 Single Jumps

If we do not discipline ourselves the world will do it for us. -William Feather

Frequent Flyer Fitness
*Post thoughts to comments

Announcements:
– Thanks SO MUCH to everyone for making Saturday’s Fall Fit Fest & Fundraiser such a success! To all of you that donated/volunteered/participated/supported, we couldn’t have asked for a better way to celebrate our new space! Thank you! Fundraising totals will be announced after an official count.
– – Great work at Barbells for Boobs, CFA participants Leigh, Stacey, Darlene, Can2, Liz, Chad & Jodi! Y’all rocked it for a great cause!
– – – 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:
– We have a Happy Hour coming up on Thursday, Oct. 27th at 7:00pm at Little Woodrows in Southpark Meadows.  It’s STEAK night folks!!
— LADIES NIGHT is back!!  November 8th 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!
— We’re excited that Team Traverse Parkour will begin teaching 11:30am Saturday Parkour Classes at CFA! To learn more 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.

Level 2
Skill/Recovery Week

Skill
20 Minutes Kip Pull-up Progression & Practice

WOD
10 Minutes:
300 M Run (Recovery Pace)
5 Ring Rows
5 Hollow Rocks
*No score recorded

Level 1 (Day 10)

Skill
Jerk progression

WOD
3 x 500m Row
Rest 5:00
*Jerk skill practice during rest

Love is friendship set on fire. -Jeremy Taylor

Managing the day
*Post thoughts to comment

Announcements:
– Thanks SO MUCH to everyone for making Saturday’s Fall Fit Fest & Fundraiser such a success! To all of you that donated/volunteered/participated/supported, we couldn’t have asked for a better way to celebrate our new space! Thank you! Fundraising totals will be announced after an official count.
– – Great work at Barbells for Boobs, CFA participants Leigh, Stacey, Darlene, Can2, Liz, Chad & Jodi! Y’all rocked it for a great cause!
– – – Congratulations to our Coach Tristy Stephens and Danny Gomez on their recent engagement – we’re so glad we got to share the moment!
– – – – We’re excited that Team Traverse Parkour will begin teaching 11:30am Saturday Parkour Classes at CFA! To learn more and sign up, click here.

Barbells for Boobs 2011!

Free WOD – All Levels

8 Minutes AMRAP:
100 M Run
5 Burpees
100 M run
10 Squats
100 M Run
15 Flutter Kicks (R,L = 1)

Announcements:
– TODAY is our Fall Fit Fest & Fundraiser!! We hope you’ll come enjoy our new facility and, while you’re at it, help out the American Red Cross of Central Texas and the recent victims of the Central Texas fire disaster. Sign yourself and your friends and family up here for the free workouts. More details can be found on facebook or on our website. Hope to see you there!
– – Good luck to all of our participants at Barbells for Boobs today! It’s a great cause and we know each one of you will do a bodacious job!

Danny’s “pumped” about tomorrow! Are you??

All Levels
A1. Barbell Front Rack Reverse Lunges x3/legx5 rest :90
A2. RDLs x6x5 @ Rest :90
*Same weight on Reverse lunges and RDLs

then…

4 Rounds:
5 Strict Chin-ups
5 Step-ups/leg
5 Strict Toes to Bar
200 M Run
*Total time recorded

There are no facts, only interpretations. -Friedrich Nietzsche

How to brag
*Post thoughts to comments

Announcements:
– Our Fall Fit Fest & Fundraiser is TOMORROW!! In addition to celebrating our new space, this event will also be a fundraiser for the American Red Cross of Central Texas and the recent victims of the Central Texas fire disaster. Sign yourself and your friends and family up here for the free workouts. More details can be found onfacebook or on our website. Hope to see you there!
– – Sunday Yoga w/ Colleen has been cancelled for the next few months. Classes will resume when Colleen is able to return post-Baby Legge.

Go, MegO, Go!

Level 2

Skill
Handstand and Handstand Push-ups

then….

20 Minute AMRAP:
400 M Run
10 DB Push Press
10 DB Hang Squat Clean
M: 55 lb, W: 35 lb
*Time Recorded

Level 1 (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

It’s kind of fun to do the impossible. –Walt Disney

5 Great Lessons
*Post thoughts to comments

Announcements:
– Our Fall Fit Fest & Fundraiser is this Saturday! In addition to celebrating our new space, this event will also be a fundraiser for the American Red Cross of Central Texas and the recent victims of the Central Texas fire disaster. Sign yourself and your friends and family up here for the free workouts. More details can be found onfacebook or on our website.
– – Sunday Yoga w/ Colleen has been cancelled for the next few months. Classes will resume when Colleen is able to return post-Baby Legge.
– – – Want to volunteer at the Fall Fit Fest & Fundraiser? Sign-up sheets are posted in the gym or you can contact one of the staff members! We’re looking for people to sign up for 1-hour blocks of time between 12p-4p to help out with activities! Let us know if you’re interested. See you there!

New tank tops are here!

Level 2

WOD
Power Clean Progression 
10 Minutes Power Clean Practice (Doubles)

then…

“Lizzie”
12-9-6-3:
Power Cleans
Ring Dips
*Time recorded

Level 1 ( Day 8 )

Skill
Kipping Pull-Ups
Burpees
Thrusters

WOD
5 Minute AMRAP:
10 DB Thrusters
5 Burpees
*completed rounds & db weight recorded

Don’t go through life, grow through life. -Eric Butterworth

Paleo Docs
*Post thoughts to comments

Announcements:
– Our Fall Fit Fest & Fundraiser is this Saturday! In addition to celebrating our new space, this event will also be a fundraiser for the American Red Cross of Central Texas and the recent victims of the Central Texas fire disaster. Sign yourself and your friends and family up here for the free workouts. More details can be found onfacebook or on our website.
– – Sunday Yoga w/ Colleen has been cancelled for the next few months. Classes will resume when Colleen is able to return post-Baby Legge.
– – – Want to volunteer at the Fall Fit Fest & Fundraiser? Sign-up sheets are posted in the gym or you can contact one of the staff members! We’re looking for people to sign up for 1-hour blocks of time between 12p-4p to help out with activities! Let us know if you’re interested. See you there!

Our very own Jesse De Leon, braving the Tough Mudder 2011 Race.
Nice job!

Level 2

WOD
A. Box Squats 2 RM
B. Sumo DL x3x3 @ 85%
C. Weighted Chin-up 1 RM

Little minds are tamed and subdued by misfortune; but great minds rise above them. -Washington Irving

SWYPO
*Post thoughts to comments

Level 1 ( Day 8 )

Skill
Kipping Pull-Ups
Burpees
Thrusters

WOD
5 Minute AMRAP:
10 DB Thrusters
5 Burpees

*completed rounds & db weight recorded

Announcements:
– Our Fall Fit Fest & Fundraiser is this Saturday! In addition to celebrating our new space, this event will also be a fundraiser for the American Red Cross of Central Texas and the recent victims of the Central Texas fire disaster. Sign yourself and your friends and family up here for the free workouts. More details can be found on facebook or on our website.
– – Sunday Yoga w/ Colleen has been cancelled for the next few months. Classes will resume when Colleen is able to return post-Baby Legge.
– – – Want to volunteer at the Fall Fit Fest & Fundraiser? Sign-up sheets are posted in the gym or you can contact one of the staff members! We’re looking for people to sign up for 1-hour blocks of time between 12p-4p to help out with activities! Let us know if you’re interested. See you there!

Look Good, Feel Good, Drink Coffee Good. Thanks, Chaz.

Level 2

WOD
In 20 minutes, find a technical 1 RM in the Snatch
*Weight Recorded

then….

12-10-8-6-4-2:
Unbroken Thruster
Kip Pull-ups
Tic Tacs/side
*Not for time
*Thruster weight recorded

Level 1 (Day 7)

Skill
Press
Push Press
Hip Clean

WOD
1 mile run time trial (15:00 cap)

You can’t hit what you can’t see. -Walter Johnson

Carrying Things
*Post thoughts to comments

Announcements:
– Congratulations to Liz and Vanessa for their respective performances this weekend! Liz competed in the 2011 Copperhead Weightlifting Invitational and Vanessa competed in the Miss Texas US Pageant. Way to go ladies!
– Congrats also go out to Jesse De Leon for completing the Tough Mudder this weekend!
– – Our Fall Fit Fest & Fundraiser is this Saturday! In addition to celebrating our new space, this event will also be a fundraiser for the American Red Cross of Central Texas and the recent victims of the Central Texas fire disaster. Sign yourself and your friends and family up here for the free workouts. More details can be found on facebook or on our website.
– – – Sunday Yoga w/ Colleen has been cancelled for the next few months. Classes will resume when Colleen is able to return post-Baby Legge.
– – – – Want to volunteer at the Fall Fit Fest & Fundraiser? Sign-up sheets are posted in the gym or you can contact one of the staff members! We’re looking for people to sign up for 1-hour blocks of time between 12p-4p to help out with activities! Let us know if you’re interested. See you there!

Congratulations Liz! Cleaan & Jerk PR and Snatch PR + 2nd in Division! Nice job lady!