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Level Two

WOD
A1. Box Squats x2x6 @ 22X0 85-90% Rest 1:00
A2. Ring Rows x2-4×6 rest 3:00
B1. Deadlifts x3x3 @ 77-80% rest :45
B2. Face Pulls w/ Band x10-12 rest :90
C. Palloff Press x10/sidex2 rest :45

Level One (Day 2)

Skill
Strict Chin-ups

WOD
200 M Run
3 Rounds
10 Step-ups/Leg
10 Flutter Kicks
200 M Run
*Time recorded

Good questions outrank easy answers. -Paul A. Samuelson

Health Balance
*Post thoughts to comments

Announcements:
– Mark your calendars!!! October 15th we will be celebrating the opening of our new space with a “Fall Fit Fest.” 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. If you like free workouts, silent auctions, raffles, games for kids, CrossFit challenges for adults, food & beverages, costume contests, and much more(!!!), then we want you to plan for a fun-filled day with your CrossFit Austin family! More details can be found on facebook or on our website. *Those interested in attending Barbells for Boobs will be able to do both – we promise!
– Chad & Jodi Vaughn’s 4-week Olympic Lifting Class starts this Thursday (9/29)! The class is Designed to teach athletes the fundamentals of the snatch and clean and jerk. You can sign up and find more information on our website.

Level Two

WOD
A1. Floor Press x3x5 rest :45
A2. Overhead Walking Lunges x10/total steps rest :45

then….

8 Rounds:
Hill Sprint
Rest 3:00

*During Rest:
3 CTB Kip Pull-ups (Scale w/ Bands)
5 Push-ups
*Post Notes to comments

Life is about timing. -Carl Lewis

Obesity and Cigarettes
*Post thoughts to comments

Level One (Day 1)

Skill
Squats
Push-ups
Body positioning holds

WOD
5:00 AMRAP (Partner WO):
50 yards
5 Push-ups
5 Squats
*Record Rounds

Announcements:
– Mark your calendars!!! October 15th we will be celebrating the opening of our new space with a “Fall Fit Fest.” 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. If you like free workouts, silent auctions, raffles, games for kids, CrossFit challenges for adults, food & beverages, costume contests, and much more(!!!), then we want you to plan for a fun-filled day with your CrossFit Austin family! More details can be found on facebook or on our website. *Those interested in attending Barbells for Boobs will be able to do both – we promise!
– Chad & Jodi Vaughn’s 4-week Olympic Lifting Class starts this Thursday (9/29)! The class is Designed to teach athletes the fundamentals of the snatch and clean and jerk. You can sign up and find more information on our website.

All Levels

WOD
3 Rounds
10 DB Snatches Total (45 lb, 25 lb)
10 Toes to Bar (scale: V-ups)
10 DB Push Press (45 lb, 25 lbs)
10 Tic Tacs/Side (20 lb)
10 MB Clean to Press (20 lb)
400 M run

*2 Person teams
– One person works at a time…
– Cannot move on to the next exercise until the entire team is finished…
– Everyone Runs together – cannot start next round until entire team is finished with run.

Announcements:
– Congrats to Colleen Legge, who placed 3rd overall in her division at FGB6 with a whopping 331!!! Way to go! 
– Mark your calendars!!! October 15th we will be celebrating the opening of our new space with a “Fall Fit Fest.” 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. If you like free workouts, silent auctions, raffles, games for kids, CrossFit challenges for adults, food & beverages, costume contests, and much more(!!!), then we want you to plan for a fun-filled day with your CrossFit Austin family! More details can be found on facebook or on our website. *Those interested in attending Barbells for Boobs will be able to do both – we promise!

MG Jenny Workin’ It at FGB6

All Levels

WOD 
Clean Progression

then…

Hip Clean 2-2-2-2

*focus on mechanics, and technique not weight

then…

A1. Deadlift x5x5 @ 60-65% rest :30
A2. Push-ups x4-6×5 Rest :30
A3. Reverses Lunges x5/leg rest :30

Regret and self-flagellation don’t make a better you – they just make a more broken you. -Boris

Reflect don’t regret
*Post thoughts to comments

Announcements:
– Congrats to Colleen Legge, who placed 3rd overall in her division at FGB6 with a whopping 331!!! Way to go! 
– Mark your calendars!!! October 15th we will be celebrating the opening of our new space with a “Fall Fit Fest.” 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. If you like free workouts, silent auctions, raffles, games for kids, CrossFit challenges for adults, food & beverages, costume contests, and much more(!!!), then we want you to plan for a fun-filled day with your CrossFit Austin family! More details can be found on facebook or on our website. *Those interested in attending Barbells for Boobs will be able to do both – we promise!

Level Two

Skill
Bar Muscle-ups or Chest to Bar pull-up progressions

WOD
3 Rounds (Not for Time):
10 Strict Pull-ups
10 Perfect Burpees
10 Box Jumps (Step down)
*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

What the Average American Eats in One Year
“They can conquer who believe they can.” – Vergil

Announcements:
– Congrats to Colleen Legge, who placed 3rd overall in her division at FGB6 with a whopping 331!!! Way to go!
– Mark your calendars!!! October 15th we will be celebrating the opening of our new space with a “Fall Fit Fest.” 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. If you like free workouts, silent auctions, raffles, games for kids, CrossFit challenges for adults, food & beverages, costume contests, and much more(!!!), then we want you to plan for a fun-filled day with your CrossFit Austin family! More details can be found on facebook or on our website. *Those interested in attending Barbells for Boobs will be able to do both – we promise!

Colleen and Kaz, teaming up against the wall ball wall

Level Two

WOD
A1. DB Press x10x3 Rest :90
A2. American Swing x10x3 2:00
*Post DB weight and KB Weight to comments

5 Rounds:
300 M Runs
30 Double Unders
3 Jerks @ 70-75%
*Weights and times recorded

Level One (Day 11)

Skill
Knee to Elbows/Toes to Bar
Handstand Holds

WOD
7 Minute AMRAP:
7 TTB
7 Box Jumps (step down)
7 Push-ups
21 Singles

Nothing which has entered into our experience is ever lost. -William Ellery Channing

Attack Belly Fat
*Post thoughts to comments

Announcements:
– To our FGB6 participants from CrossFit (Jenny, Snooki, Liz, Janice, Erica, Colleen, Kaz) – way to go! Thanks for showing up and giving your all for such a great event! Also, thanks to those supporters that came out, too! Everyone did an amazing job and raised money and awareness for some great causes! To see more, check out our facebook page.

Liz cranking it out at FGB6

Level Two

WOD
A1. Back Squat x10x3 @ 60-70% rest :90
A2. Kip Pull-ups x4-6×5 rest :90
B1. RDL x5x3 by feel rest :90 B/t sets
B2. Push-ups x10-12×3 Rest :90
C1. Reverse Crunch x10x3 rest :45
C2. Tic Tacs x15/sidex3 rest :45

Level One (Day 11)

Skill
Knee to Elbows/Toes to Bar
Handstand Holds

WOD
7 Minute AMRAP:
7 TTB
7 Box Jumps (step down)
7 Push-ups
21 Singles

He is able who thinks he is able. –Buddha

Kurt Harris 12 step Revision
*Post thoughts to comments

Announcements:
– Congratulations to CFA FGB6 participants Jenny, Snooki, Liz, Janice, Erica, Colleen, Kaz  and everyone else who showed up on Saturday! Everyone did an amazing job and raised money and awareness for some great causes! To see more, check out our facebook page.

Janice “fighting back” @ FGB6 with Erica

Level Two

5 Rounds
1:00 Row @ Repeatable pace
1:00 to complete 5 Hang Cleans
1:00 Yo yos (count lines)
1:00 to 5 Handstand Push-ups
*Post most weight and total lines on yo-yo
**Evening classes will be air dyning instead of rowing

Level One (Day 10)

Skill
Jerk

WOD
3×500 M Row
Rest 5:00
*Jerk skill practice during rest

To be upset over what you don’t have is to waste what you do have. – Ken Keyes

Common Nutrition Mistakes
*Post thoughts to comments

Announcements:
– Congratulations to all of our FGB6 competitors – each one of you (Liz, Jenny, Snooki, Erica, Janice, Colleen, Kaz)  did an awesome job on Saturday! Also, thanks to everyone that came out to show some CFA family love for our FGB-ers! You can find pictures from FGB6 on our Facebook page.

All Levels 

Team WOD
7 Rounds
7 Burpee Box Jumps (24”, 20”)
200 M Run
7 Kip Pull-ups
*One Person works at a time, everyone does all the reps, team time recorded

Announcements:
– Fight Gone Bad 6 is today (Saturday, 9/17) at Camp Mabry! Good luck to all of our CFA Competitors! If you would like to come out and support our FGB6 athletes, please visit here for more information.

FGB5 (2010) CFA Team