3-3-3-3-3
Squat of Choice (Overhead, Front, Back, etc.) *Approach as a skill, perfect your mechanics, weight is not priority
My life is every moment of my life. It is not a culmination of the past. –Hugh Leonard Is Dairy Healthy? The Whole Story *Post thoughts to comments
Announcements: – Fight Gone Bad 6 is tomorrow (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 herefor more information.
Announcements:
– Fight Gone Bad 6 is this 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 herefor more information.
CrossFit CenTex will be hosting the Barbells for Boobs Amazing Grace 2011 fundraiser on October 15th. The event raises money for Mammograms in Action which helps to provide funding for qualified women and men who need screening and/or diagnostic procedures in the prevention of breast cancer in our community. By supporting Barbells For Boobs, we help low-income and uninsured individuals to get the examinations they need in order to stay cancer free!
CrossFit Centex is honored to be hosting the Pink Bra Tour this year; please join us on October 15th at 9:00 am at CrossFit CenTex for Amazing Grace! Each individual will complete the CrossFit workout “Grace:” 30 reps, ground to overhead, for time (M:135, W:95). This workout can be scaled.
To register,click hereand join the CrossFit CenTex team. (Anyone from CFA will be placed in the first heat so they can be back in time for Fall Fit Fest!) You can also make a donation by clicking here.
Level Two
WOD 5:00 AMRAP
Full Clean to Overhead
(M: 165 lb, W: 100)
then…
3 Rounds
:30 Hollow Rock or Hold
5 Strict Ring Push-ups
5 DB Muscle Snatches
Level One (Day 8 )
Skill Kipping Pull Up, Burpees, Thrusters
WOD 5 Minute AMRAP:
7 Jumping Pull-ups
7 DB Thrusters
*Every minute on the minute perform 2 burpees
What we need is to use what we have. –Susan Sontag
Extras
*Post thoughts to comments Announcements: – THANK YOU!!!to everyone that came out and helped with our “Move-In Party/ Work Day on Saturday. We really appreciate the time and sweat you put into helping our expansion take off and we couldn’t have done it without you! Pictures are posted on our Facebook Page.
– If you would like to come out and support our FGB6 athletes this Saturday, please visit herefor more information.
– Watch the 2011 CrossFit Games on ESPN2 for the first time ever! The 12-part series of 30min episodes will launch TONIGHT at 7 p.m. CST. Four shows back to back for three Wednesdays in a row.
Announcements:
–THANK YOU!!!to everyone that came out and helped with our “Move-In Party/ Work Day on Saturday. We really appreciate the time and sweat you put into helping our expansion take off and we couldn’t have done it without you! Pictures are posted on our Facebook Page.
– If you would like to come out and support our FGB6 athletes, please visit herefor more information. If you are planning on participating, please make sure you have reached out to Walker (walker@crossfitaustin.com), as the deadline is Wednesday Sept. 13.
Level Two
WOD 20 Minutes AMRAP
400 M Run
10 Front Rack Reverse Lunges/Leg (75 lb, 55 lb)
300 M Run
10 Push-ups
200 M Run
10 Toes to Bar
Level One (Day 7)
Skill
Hip Clean, Press, Push Press
WOD
1 Mile Run Time Trial (15:00 Cap)
The best road to progress is freedom’s road. –John F. Kennedy
The Willpower Circuit *Post thoughts to comments
Announcements: – THANK YOU!!! to everyone that came out and helped with our “Move-In Party/ Work Day on Saturday. We really appreciate the time and sweat you put into helping our expansion take off and we couldn’t have done it without you! Pictures are posted on our Facebook Page. – If you would like to come out and support our FGB6 athletes, please visit herefor more information. If you are planning on participating, please make sure you have reached out to Walker (walker@crossfitaustin.com), as the deadline is Wednesday Sept. 13.
Announcements:
-Today’s the day! What day, you might ask? Today is MOVING DAY and everyone is welcome to come help out!!! We will be painting, putting down flooring, moving equipment and all kinds of fun stuff. Lunch and drinks will be provided for all those who are kind enough to volunteer their time! – Today is also an opportunity to help out the victims of the central Texas fires. Julie (“Crash”) Shamblin will be collecting donations during the “work day party” to take to the Bastrop donation center. If you have questions, feel free to talk to Crash, email caitlyn@crossfitaustin.com, or check out our Facebook event page. Thanks! – CFA will have a small but mighty presentation at FGB this year at Camp Mabry on Saturday Sept. 17. You can donate and/or register here. If you are participating this year, please email Walker (walker@crossfitaustin.com) for more information.
Patrick Daniel Tillman (Pictured on left)
(5/6/76 – 4/22/04)
“Pat” was a professional football player who left the National Football League and enlisted in the United States Army in the aftermath of the September 11th attacks. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them. To learn more about the Pat Tillman Foundation, click here.
Announcements:
– Anyone who would like to help with our move TOMORROW (Saturday) is more than welcome!! We will be painting, putting down flooring, moving equipment and all kinds of fun stuff. We will be providing lunch and drinks for all those who are kind enough to volunteer their time! The Saturday classes will still meet at their regular times, but you are welcome to come early or stay late to help out and burn some extra calories!! – **Saturday is also an opportunity to help out the victims of the central Texas fires. Julie (“Crash”) Shamblin will be collecting donations during the “work day party” to take to the Bastrop donation center. If you have questions, feel free to talk to Crash, email caitlyn@crossfitaustin.com, or check out our Facebook event page. Thanks! – CFA will have a small but mighty presentation at FGB this year at Camp Mabry on Saturday Sept. 17. You can donate and/or registerhere.If you are participating this year, please email Walker (walker@crossfitaustin.com) for more information.
Announcements: – Starting this week, our Monday and Wednesday noon Level One class will move to Tuesdays and Thursdays. – Anyone who would like to help with our move TOMORROW (Saturday) is more than welcome!! We will be painting, putting down flooring, moving equipment and all kinds of fun stuff. We will be providing lunch and drinks for all those who are kind enough to volunteer their time! The Saturday classes will still meet at their regular times, but you are welcome to come early or stay late to help out and burn some extra calories!! – **Saturday is also an opportunity to help out the victims of the central Texas fires. Julie (“Crash”) Shamblin will be collecting donations during the “work day party” to take to the Bastrop donation center. If you have questions, feel free to talk to Crash, email caitlyn@crossfitaustin.com, or check out our Facebook event page. Thanks! – CFA will have a small but mighty presentation at FGB this year at Camp Mabry on Saturday Sept. 17. You can donate and/or registerhere.If you are participating this year, please email Walker (walker@crossfitaustin.com) for more information.
“Fight Gone Bad”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
3 rounds:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
*The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Level One (Day 5)
Skill
Ring Dips
WOD 3:00 on/ 1:00 off
200 M Run
5 Wall Balls
5 Push-ups
5 Sit-ups w/ MB
*Record total rounds
I don’t compare ’em, I just catch ’em. -Willie Mays
Announcements:
– Starting this week, our Monday and Wednesday noon Level One class will move to Tuesdays and Thursdays.
– Anyone who would like to help with our move on Saturday is more than welcome!! We will be painting, putting down flooring, moving equipment and all kinds of fun stuff. We will be providing lunch and drinks for all those who are kind enough to volunteer their time!
–CFA will have a small but mighty presentation at FGB this year at Camp Mabry on Saturday Sept. 17. You can donate and/or register here. If you are participating this year, please email Walker (walker@crossfitaustin.com) for more information.
