Genevieve

August Athlete of the Month || Patrick Wagner!!

Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.

You can find Patrick with the Coffee Crew (7:30a class) several days during the week. His focus on bettering his form and technique over the last year is paying off as his lifts have improved considerably. Notably, his hair has gained length…also considerably. When a Coach quizzes the class on muscle groups being used or random trivia, you can rely on Patrick’s recall for the correct answer. He and his wife are providing great examples to their growing family of what making your health and fitness a priority looks like each week, not just in the gym…but getting out in nature and hitting the hiking trails. Patrick, we’re glad you made a home here with the beloved Coffee Crew and the greater CFA fam, congrats!

State your Name and/or Nickname please:

Patrick, Patty, PWag, Pat, Oat

Words to live by?

My wedding vows – love you Maddy <3

What is your fitness background?

I played various youth sports but did not really excel at anything. In college I played almost every intramural sport, mostly for fun. In the mid 2010s I trained for and ran 2 half-marathons which was something I never thought I would do.

How long have you been CrossFitting?

1 year and 3 months taking classes at CFA. Big thanks for Marco for all the fundies to get me ready for my first class!

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?

I was very excited, but also a bit nervous given the dynamics of a group that all knows each other. I mostly worried being in the way of others. I also remember the Heidi being super supportive and encouraging as a coach that day.

What’s your favorite part of CrossFit Austin?

The vibe of meeting you where you are at. There is no showiness with this gym, which I think is really important.

Current Training Goals/PRs?

My only goal right now is to remain consistent and attend classes 2x a week, not letting a single sign up or check in go to waste.

What advice do you have for folks just starting out in CrossFit?

Trust yourself, do what feels good, and stay consistent. You will start building and taking steps with consistency.

How do you balance staying focused in your training when life gets busy?

I have a wonderful and strong wife to lean on who supports me getting in 2 classes per week, while also attending CFA for as many classes as she can in a week.

What is your “cheat meal” go-to?

its not a full meal, but I love desserts. I love a good butterscotch malt or root beer float from Sandy’s on Barton Springs

How do you use your fitness outside of the gym?

Being active with my son and getting ready for another boy to join the clan! I’m mostly investing now so I can keep up and do fun stuff with them when they are older.

What are the biggest challenges you’ve faced in your fitness journey?

In the past, I never really enjoyed going to the gym to work out. I always enjoyed getting a workout as a result of an activity (biking, playing soccer, playing tennis, hiking, etc). Luckily, my wife motivated me to join CFA and now I cant imagine not taking group classes.

Tell us about a moment you felt most proud of yourself during a workout.

Im always pumped when Im able to complete a metcon at men’s fitness weight, since its not super common. Also when I complete a strength cycle and see an improvement.

If you could create a WOD and name it for yourself, what would it be?

Smorgasbord

4 RFT

Row or Run
12 Ground to Overhead
20 sit ups
20 air squats
8 pull ups

What keeps you going on the days you don’t feel like it?

Thinking about the future and being healthy and active as my kids get older

What are your hobbies, interests and/or talents outside of CrossFit?

I enjoy international travel and being in places different that what I am used to. I also enjoy hiking, spending time outside, biking, bouldering, learning piano songs on youtube, dancing to music with my son, and reading. Im also an avid sports fan and love to keep track of my favorite teams (US Soccer, Austin FC, Clemson Tigers football, Minnesota Vikings, Minnesota Twolves and San Antonio Spurs). Bonus points if I get to do any of the above with my family or close friends.

Tell us something we don’t know about you…

I was in the Peace Corps and lived in Belize from 2013 – 2015. Maddy and I also quit our jobs and traveled in SE Asia for 5 months back in 2017.

Leave the fine folks of CrossFit Austin with some parting words…

Thanks for reading, see y’all around!!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 
in Blog 133 comments

July Athlete of the Month || April Godwin!!

Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.

Oh, April… where do we even begin? WE LOVE HER.

She first came to us in 2023 as a referral from one of our former coaches (shoutout to Erica Cuellar!), and we’ve been so grateful to have her as part of our CFA family ever since. From day one, she’s brought enthusiasm, heart, and a whole lot of spirit to the gym.

But let’s be clear: April isn’t just sunshine and rainbows. She shows up with depth. Her life outside the gym includes some major care-taking responsibilities, and we know that can be exhausting on so many levels. And yet, when she walks through our doors, she brings her best — whatever that looks like that day. Sometimes that means crushing a workout. Other times, it means scaling with intention, making smart choices, and staying present. That’s the kind of growth-minded attitude we love to see.

April is a joy to coach, a supportive teammate, and everyone’s favorite judge at our annual Intramural Open. She’s quick to offer a helping hand or kind word, and she embodies what COMMUNITY means at CFA.

Thank you, April, for being such a bright light and steady force. We’re so proud to honor you this month! – Coach Heidi & The Team

State your Name and/or Nickname please:

April Godwin

Words to live by?

“If it jiggles, it’s fat”-Arnold Schwarzenegger ; “It is better to have it and not need it, than need it and not have it’-my dad; Life is short, wear pink!

What is your fitness background?

I grew up dancing, cheering, and practicing Tae Kwon Do. I was always active, but never just active to be active. After years of trying and quitting to work out at globo gyms, I met a physique competitor at work in 2013. She offered to train me for FREE but I had to meet her at the gym at 5:30am every morning. Once I graduated to working out on my own, I worked out for years at HT Fitness. After endless encouragement, I tried Crossfit. And I was hooked. I’m now a Level 2 Certificate holder in Crossfit and I just recently let my Weightlifting I credential expire.

How long have you been CrossFitting?

I’ve been Crossfitting since December of 2017.

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?

The poor Crossfit coach….I was horribly demanding. I didn’t jump, didn’t go upside down, didn’t put anything behind my head, didn’t do burpees…..but he took it all in stride. It was an early morning class, and I had zero knowledge of anything Crossfit. It was like learning a foreign language-the acronyms, the names of movements, the abbreviations…..whew!
Now, I take it all in stride. Don’t get me wrong. I am-and forever will be-the QUEEN of slow and scaled. But I try to push my comfort zones and focus on one weakness every single workout. Whether it’s baby smurf jumps (aka box jumps), running, rig work, jumping rope, I find one weakness and focus on that for the entirety of the workout. I am hooked on Crossfit.

What’s your favorite part of CrossFit Austin?

My favorite part of Crossfit Austin is the coaching staff. They are so knowledgeable, caring, empathetic, and genuine in their beliefs, their practices, and their coaching.

Current Training Goals/PRs?

My current training goals are to get my double unders back and to get my toes to bar back. I had them pre-covid, and then poof! they disappeared. I also want to start jumping on boxes without 5 minutes of hesitation and self-doubt.

What advice do you have for folks just starting out in CrossFit?

Trust the process. Everyone was a first timer. We all remember what that felt like. Go in, conquer your fear, and walk out a warrior.

How do you balance staying focused in your training when life gets busy?

This is the most difficult part of life for me right now. I am a full-time caregiver for my sister with no outside help. So if I don’t have someone who can stay with her, I don’t get to leave the house. Not every day is going to be a perfect day to get to the gym, but every day is a good day to practice gratitude, positive thinking, and range of motion. So I wake up, and do what I can. And sometimes, that is working on breathing, posture, and core work.

What is your “cheat meal” go-to?

Without fail, I will eat McDonalds in a heartbeat. I love love love McDonalds. Chicken nuggets and double cheeseburgers will always be my comfort foods!

How do you use your fitness outside of the gym?

My sister is 100% physically disabled. I use every single part of my functional fitness in my everyday life. I have learned how to brace my core to protect my lower back when lifting and moving her. I’ve learned how to engage my lats when having to pull her up or move her when repositioning her.

What are the biggest challenges you’ve faced in your fitness journey?

The biggest challenge I’ve faced is getting to the gym. Some days, it just isn’t possible. Other days, I just have to go and get it done at a different gym, on my own. My ideal workout time will always be 5:30am. So if you see me outside of that class, know I’m just trying to get in my workout.

Tell us about a moment you felt most proud of yourself during a workout.

My very first Open, I hadn’t been able to jump rope. I couldn’t do single unders. One of the first Open workouts was 100 single unders (scaled, of course), and I did all 100 UNBROKEN!!!!!

If you could create a WOD and name it for yourself, what would it be?

It would be all heavy lifting!!!! Deadlifts, front squats, and bench press!!!!!

What keeps you going on the days you don’t feel like it?

I remember that some people took their last breaths and would give anything to trade places with me. Some people would love to walk into the gym and aren’t physically able to. Others would jump at the chance to be able to afford going to a gym. I count my blessings and go.

What are your hobbies, interests and/or talents outside of CrossFit?

I love to read and love going to the movies with my hubby.

Tell us something we don’t know about you…

I ride motorcycles, just not nearly as much as I used to. I have a pink and cream Harley Davidson 883. Her name is Cupcake and she’s gorgeous.

Leave the fine folks of CrossFit Austin with some parting words…

I always say, “my dad paid for my smile, so the first one is free. The next one is up to you”.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 
in Blog 63 comments

June Athlete of the Month || Seth Saunders!!

Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.

This month we would like to show case Seth! He always brightens the whole class with this amazing personality, but also show cases what he’s years of strength building and discipline can do! A Great motivator with friendly chill vibes makes everyone around feel encouraged!

Seth loves all creatures specially insects and reptiles, so many special hides talents too! If you see him in class, at an event, or social ask him about it! Congratulation you big ol’ son of a ****h! You earned it! Hip hip hooray 💪🏽🔥 – Coach Marco & The Team

State your Name and/or Nickname please:

Seth Saunders

Words to live by?

There is always something to see you just have to look.

What is your fitness background?

I could never sit still

How long have you been CrossFitting?

Around 8 years

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?

It sucked. It put me on the ground! I try to make eveyday that hard to keep pushing myself.

What’s your favorite part of CrossFit Austin?

Everything! The people the work outs the music! Until we have to do burpees.

Current Training Goals/PRs?

Increase endurance and strength

What advice do you have for folks just starting out in CrossFit?

Embrace the suck it will make you better.

How do you balance staying focused in your training when life gets busy?

Just got to tell myself it will be worth it in the end.

What is your “cheat meal” go-to?

I eat anything and everything. But hotdogs have my heart.

How do you use your fitness outside of the gym?

I use it in my job. A work out in the heat could help me last longer in a fire. Getting stronger could help me pick someone up.

What are the biggest challenges you’ve faced in your fitness journey?

I’ve had a few injuries that set me back, but from modifying workouts and continuing to Crossfit, I got back.

Tell us about a moment you felt most proud of yourself during a workout.

Any time I hit that big lift!

If you could create a WOD and name it for yourself, what would it be?

What’s my age again?
23 cal bike
23 cleans and jerks
23 cal bike
23 clean and jerks

What keeps you going on the days you don’t feel like it?

If I don’t go work out. The Texas sun might take me

What are your hobbies, interests and/or talents outside of CrossFit?

I like bugs, birds, frogs, well all animals. I like to take pictures of them even though they are not good pictures. I like traveling to new place and going on adventures.

Tell us something we don’t know about you…

I collect Pokémon cards

Leave the fine folks of CrossFit Austin with some parting words…

If it’s hard that’s good. That’s what pushes you forward. When it gets easy that’s when you step it up.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

in Blog 87 comments

May Athlete of the Month || Page Raney!!

Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.

State your Name and/or Nickname please:

Page

Words to live by?

At the end of the day, the day is gonna end.

What is your fitness background?

Volleyball from 5th grade to 12th grade and Pilates for 2 years before CF

How long have you been CrossFitting?

1 year

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?

I thought I was going to die lol. I was lost and felt like I was fighting for my life.

What’s your favorite part of CrossFit Austin?

The community

Current Training Goals/PRs?

PR may snatch and improve strength in the current body building program at weightlifting.

What advice do you have for folks just starting out in CrossFit?

Just do your best! showing up and doing the best you can that day is better than not going

How do you balance staying focused in your training when life gets busy?

I try to at least go on a walk if I can’t make it to the gym and remember that one bad day is not going to ruin my progress.

What is your “cheat meal” go-to?

Ramen 🤪

How do you use your fitness outside of the gym?

Carrying all my grocieries up to my third floor apartment in one trip 😂

What are the biggest challenges you’ve faced in your fitness journey?

Staying motivated when I get busy or I’m not in it mentally

Tell us about a moment you felt most proud of yourself during a workout.

When I competed at my first weightlifting competition in may. It made me feel like I am stronger than I think and my body knows what to do I just need to go for it.

If you could create a WOD and name it for yourself, what would it be?

Sassy girl workout

What keeps you going on the days you don’t feel like it?

Knowing that I’ll see my friends at the gym

What are your hobbies, interests and/or talents outside of CrossFit?

I like music, traveling and I’m a huge math geek.

Tell us something we don’t know about you…

I’m obsessed with kpop and I have a huge sweet tooth

Leave the fine folks of CrossFit Austin with some parting words…

I appreciate all of you guys that I cross paths with. I think everyone is so positive and I love feeling your energy whenever I come into the gym.

  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

in Blog 113 comments

April Athlete of the Month || Rob LeBaron!!

Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.

Our April AOM is Rob Lebaron! Wrapping up his first full year at CFA, Rob is a regular at the 7:30a. One of the things that is a common theme in folks that are spotlighted as the AOM, being coachable and consistent…and that is exactly what Rob has been during his time at CFA!

State your Name and/or Nickname please:

Rob LeBaron

Words to live by?

Stay humble, work hard, be kind.

What is your fitness background?

All sports growing up, played baseball through college.

How long have you been CrossFitting?

Off and on for about 12 years

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?

I loved it. I enjoy the challenge, the community and the competition of CrossFit. It’s definitely humbling. Nowadays being older I’m just trying to get a solid workout in, push myself, and not get injured.

What’s your favorite part of CrossFit Austin?

The people

Current Training Goals/PRs?

Get the butterfly pull-ups down

What advice do you have for folks just starting out in CrossFit?

Have fun, push yourself, give yourself grace. It’s not easy but everything’s scalable and the community is supporting you.

How do you balance staying focused in your training when life gets busy?

Waking up earlier and hotel gyms

What is your “cheat meal” go-to?

Cheeseburger

How do you use your fitness outside of the gym?

I mix in some hot yoga and walking around the lake

What are the biggest challenges you’ve faced in your fitness journey?

Battling through injuries. Have to work around them as best I can

Tell us about a moment you felt most proud of yourself during a workout.

Every time I’m done with burpees

If you could create a WOD and name it for yourself, what would it be?

3RFT

1000 row

15 power cleans

30 wall balls

What keeps you going on the days you don’t feel like it?

Knowing I’ll feel better after. I’ll be more productive throughout the day

What are your hobbies, interests and/or talents outside of CrossFit?

Hanging with friends and family, travel, being outside, happy hours, etc

Tell us something we don’t know about you…

I have 2 beautiful/awesome nieces. Maia is 3 and Isabelle is 1

Leave the fine folks of CrossFit Austin with some parting words…

Lfg

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

in Blog 150 comments

March Athlete of the Month || Jeremy Amberger!!

Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.

 

State your Name and/or Nickname please:

Jeremy

Words to live by?

If you’re not 1st, you’re last.

What is your fitness background?

High school athlete

How long have you been CrossFitting?

1.5 years at CFA

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?

1st day every thing hurt, today everything still hurts LOL

What’s your favorite part of CrossFit Austin?

Everything

Current Training Goals/PRs?

Gear up for more competitions

What advice do you have for folks just starting out in CrossFit?

When the workout gets tough, Close your eyes and picture the beach

How do you balance staying focused in your training when life gets busy?

Just do it

What is your “cheat meal” go-to?

Pizza

How do you use your fitness outside of the gym?

I pick up car parts with perfect form

What are the biggest challenges you’ve faced in your fitness journey?

Alway finding a way to hurt myself outside of the gym.

Tell us about a moment you felt most proud of yourself during a workout.

1st time I did a muscle up

If you could create a WOD and name it for yourself, what would it be?

For Time

Power clean 20,15,10,5
400 meter run
Toes to bar 20,15,10,5

What keeps you going on the days you don’t feel like it?

The devil’s lettuce

What are your hobbies, interests and/or talents outside of CrossFit?

Fixing cars . Rebuilding old cars

Tell us something we don’t know about you…

I can swim with my eyes closed

Leave the fine folks of CrossFit Austin with some parting words…

Hasta la vista baby

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 
in Blog 175 comments

February Athlete of the Month || Robyn Schoen

Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.

Our February Athlete of the Month is Robyn Schoen, winner of our first-ever Boomerang Award last December, has made quite a splash since her return to CFA in late 2023. In the years she was apart from our community, she grew her family and managed to rehab and stay active with a sweet home-gym set up. But, for many, the draw of a community gets stronger as motivation waxes and wanes. One of her neighbors happened to be a CFA member at the time and encouraged her to jump back in, and that, she did! Since then, she’s been working on getting stronger and building her engine. She even spent some of last year patiently re-comping, which gave her a more efficient strength-to-weight ratio to begin working toward some strict gymnastics goals (HELLO, STRICT PULL-UPS & PISTOLS!). She also competed in Night of Champions and HYROX to push her limits even farther! We honestly can’t wait to see where 2025 takes her because with her focus and determination, the sky is the limit. Congratulations, Robyn!

 

State your Name and/or Nickname please:

Robyn

Words to live by?

These are words my mom tells me every time I’m calling her stressed about something…”Everything always works out!” Do I hate when she tells me this?! Yes… But is she right? Also yes… 😛

What is your fitness background?

Growing up, I was a self-proclaimed fat kid who never thought I had an athletic bone in my body. I never played sports and just assumed I wasn’t built for it. However in 2013 after a major life change, I decided to dip my toes into CrossFit, and I haven’t looked back since! Over the years, life changes have taken me in and out of the gym, but CrossFit has always been there to remind me that anyone can be an athlete!

How long have you been CrossFitting?

Just jumped into my 12th year!

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?

Day 1 of CrossFit, I was a 20-something who probably had wayyy too many drinks the night before—so let’s just say I wasn’t feeling my best! LOL. I remember being completely overwhelmed by all the CF terms and techniques, wondering if I’d ever get the hang of it.

Fast forward to today, and my mentality is completely different. I know my limits, but I also love pushing past them. I give myself grace, do my best, and if I’m having a rough day, I just move—no pressure to be the best of the best. These days, it’s me against me, and that’s what keeps it fun and sustainable!

What’s your favorite part of CrossFit Austin?

The community, hands down. The energy, support, and friendships make it more than just a gym. We push each other to be better every day.

Current Training Goals/PRs?

I want to keep improving my gymnastics movements—stronger pull-ups, better T2B, and finally conquer some HSPUs! Gymnastics has always been my kryptonite, but I’m determined to keep chipping away at it.

What advice do you have for folks just starting out in CrossFit?

Be patient and trust the process! It’s easy to compare yourself to others, but focus on your own progress. Show up consistently, be coachable, and celebrate small wins!

How do you balance staying focused in your training when life gets busy?

I treat my workouts like appointments that can’t be missed. Some days, I scale things back, but I always show up, even if it’s at my home gym. I know that I will feel better at the end of a workout! It also helps that my husband and kids are SUPER supportive of my fitness!

What is your “cheat meal” go-to?

Waffles and mimosas orrrr tacos with margs!

How do you use your fitness outside of the gym?

#1 Chasing children and carrying my 65lb child that still wants “uppies”! LOL #2 Backpacking/Hiking adventures!

What are the biggest challenges you’ve faced in your fitness journey?

Getting back into it after babies! Both my journeys were so different and required patience and understanding that bodies change! 🙂

Tell us about a moment you felt most proud of yourself during a workout.

This is a no-brainer! I recently was able to achieve my first strict pull-up after YEARS of telling myself it would never happen! Now I can do 4 unbroken…(ask Tim, he saw it!)

If you could create a WOD and name it for yourself, what would it be?

Chat GPT helped me… 🙂 This WOD includes some of my fav movements with descending reps (which is my fav!)

“Robyn’s Rumble”

For Time:
15 Clean and Jerks (95/65#)
20 Burpees
25 Kettlebell Swings (53/35#)
500m Row

Then:
10 Clean and Jerks (95/65#)
15 Burpees
20 Kettlebell Swings (53/35#)
250m Row

Finisher:
5 Clean and Jerks (95/65#)
10 Burpees
15 Kettlebell Swings (53/35#)
100m Row

What keeps you going on the days you don’t feel like it?

Seeing the progress I’ve already made is a huge motivator (the mirror is my motivator HAHA). On those tough days, I remind myself how far I’ve come, and that keeps me pushing through.

What are your hobbies, interests and/or talents outside of CrossFit?

Is it sad to say I don’t have many hobbies outside the gym… However, I do love to hike, travel, and spend time making memories with my family! I’ve tried many hobbies (thanks to ADHD) but CrossFit is the only one to stick. LOL

Tell us something we don’t know about you…

I don’t think many people know this, but I’m a social worker and have been practicing for 13 years! I currently work in housing and strongly believe that housing is a human right. It’s a passion of mine to help people find stability and support through my work.

Leave the fine folks of CrossFit Austin with some parting words…

Keep showing up. The results will come, and you’re stronger than you think. Also, don’t forget to have fun—fitness is supposed to be something you enjoy!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 
in Blog 176 comments

2025 Intramural Open

 

 

The 2025 CrossFit Open & CFA Intramural Open

 

REGISTER HERE

 

We’re already taking some steps to help get you ready. You’ll be seeing more specific skill portions in class, working past Open WODs into the programming, doing some extra PT sessions… all in hopes of preparing for the next Open.

More details will come soon with specifics on teams and game outlines, but for now we just wanted to get the word out because when the time comes, we’re going to have to act fast!

Who:
Open to all CFA members of all skill levels.

What:
The Intramural Open experience is a team format take on the CrossFit Games Open. All participants will be placed into a blind draft (2/22) – time/place TBD) and then drafted into different teams managed by your Team Captains.

Points will be earned by things like:

Participating in the Open Workouts
Top performance in the Open Workouts
Team Spirit
Team Outings
Showing up to Friday Night Lights
Other super fun shenanigans

And more… To be determined, but will be established before we begin!

When:
Starting on February 27, one workout will be released from CFHQ each week for 3 weeks on Thursday evenings. We will program the workouts as part of the normally scheduled programming on Fridays  AND we will have an additional schedule that will be the BIG time for teams to gather and have a fun time together on Friday evenings. Special make ups outside of the classes/events may be requested and addressed on a case-by-base basis. The Intramural Open experience will wrap up with the final WOD announced on March 13th and we’ll have our wrap party Friday the 14th!!

Where:
The workouts will be run at the gym as part of the normal class sessions and during a special events schedule Friday evenings. If you are traveling during this time period, you may also find an affiliate to complete the standard workouts with to earn your participation points.

Why:
Because it’s fun and we believe it’ll make you better in more ways that just improving your health and fitness. Cheering each on other on in this environment gives you an experience that you can’t find anywhere else. The Open is a great way to test to see where your current potential is. We encourage everyone to participate because it’s the path that’s going to allow you to pursue your most positive potential and be able to connect with other fellow CFA family members.

For those that want to submit scores via the CFHQ Open, please feel free to do so, make sure you have a judge for your workout, and we will validate your scores via the CFHQ system accordingly. Please note, it is NOT a requirement that you sign up through HQ in order to participate with us. Signing up through HQ will allow you to see how you rank with the rest of the world, but we don’t require it for IMO.

How:
Sign up online through the PushPress Events HERE!! The registration fee is $50. This includes your t-shirt, entry fee, and funding for the finals party and winning team’s prizes

REGISTRATION DEADLINE – Friday, February 21! – The draft happens 2/22 at our February Birthday Social and shirts will be ordered immediately following! 

Again, you DO NOT have to register through CFHQ to register for the intramural open. You ONLY need to register with HQ if you want to submit your scores worldwide.

PRIZES
The top team will earn a GRAND prize. Details released soon!

Our focus is on FUN. We want participation because it will make you fitter, and it will get you high-fives and you’ll be happy and love life more and glow and stuff.

Please don’t hesitate to ask questions or if you have any reservations about any unique challenges, I’m positive we can work it out.

in Blog 189 comments

Congratulations to our 2024 Iron Buffalos || Linzi Newth & Michael Habib

Every year, we’ve chosen a male and female that stood out to us and exemplified the things that we look for in members of our community. We call this award The Iron Buffalo. The athletes chosen were not limited to physical ability alone, although both of these athletes are quite talented in their individual areas. The award also encompasses their ability to connect with their fellow CFA members, their continuous drive, and their commitment not only to this community, but to their own longevity, health, and overall being.

As we were considering the elements of this award, Tim turned to his own family and his own history. The Buffalo has been a symbol in his family for many years. From family homesteading a ranch in Buffalo, Texas where he and his brother made many childhood memories, to his hometown in Bartlesville, OK where Buffalo statues line the intersections of the city. Even the company formed to purchase the gym, The Buffalo Collective, uses the symbol.

The Buffalo, in Native American culture symbolizes a spirit of abundance and friendship. As a totem it symbolizes earth-centeredness, selflessness, and the power of a team unit. The buffalo itself is a symbol of power. It has the strength the carry heavy burdens, not just physically, but in all aspects. We find all of these qualities to be what we looked for in our athletes of the year and could not be more proud to call them the Iron Buffalo recipients.

These athletes exemplify all of these amazing qualities and more. They lead by example. They work hard. Their family and friends are a priority in their lives and they uplift and encourage those around them. We are so honored to share the interviews of our 2024 Iron Buffalo recipients, Linzi Newth & Michael Habib. Congratulations you two! We’re grateful to have you as a part of this team and this family.

 

LINZI NEWTH

When did you join the CFA community?
2012 – So many great years!

What is one of your most memorable moments from your early days at CFA? Any ‘newbie’ stories you’d like to share?

I have so many great memories – competitions, post wod celebrations, barton springs “ice baths”…. but my favorites will always be cheering on my community at competitions. I love seeing my people push themselves further than they thought they could go.
What is it about CFA that you love or that is different from other sports/programs you’ve tried?
I love the variety. I get bored easily so to have a different workout every day is essential for me.
What advice would you give yourself if you could go back in time to when you first started CrossFit? 
Now is the time. If you want to see what your body is capable of, now is the time. Don’t wait.
What was your initial reason for starting (your ‘why’)? How has that ‘Why’ changed?
Twelve years ago, I was just looking for something new and fun to keep me active and in shape but then very quickly got involved in the competitive side of things. Nowadays, my “why” is focused around what I want to be able to do when I’m 80. I don’t want to be limited by my physical ability as I age.

How did you create long term fitness/CrossFit success for yourself?

I am a competitive person so in the beginning, I fed off the competition. Now, I focus more on short term goals, things I can obtain within 3 months or so and then I set a new goal.
What makes you come in and train on days when you don’t want to? 
If I have a buddy that I’ve told I will be in class, then I always go so that I don’t let them down. The community is what keeps me going when my motivation is down.
Recent PRs?
I don’t know if I’ll ever get another lifetime PR at this point so I just started over when I turned 40. I just pulled a 215# deadlift the other day which would be a post 40 PR!
Current training goals?
I really want to focus on longevity now which means I need a variety of different training styles, including mobility. I’m going to put less emphasis on really heavy weight and put more emphasis on aerobic training as well as mobility. I’m also going to throw in some sprints, just for funsies.
Tell us about an obstacle you have had to work through in your training. How did you work through it?
Oh man, this was a tough one. I had a horse riding accident about 2 years ago. I broke my left arm and tore nearly all the ligaments in my left wrist and several in my right wrist. During the recovery, I had a difficult mental battle since I wasn’t able to do much movement at all. The hardest part though was when I was cleared to be active again. I worked my butt off in physical therapy but eventually realized that I wasn’t going to be physically able to do some of the things I used to be able to do. It was a very difficult realization but I have come to terms with it and have reset my training goals to reflect that.
What is your cheat meal go to?
Pizza and chocolate cake – I have the palate of a 5 year old.
What does the Iron Buffalo title mean to you?
This award has always held so much prestige in my eyes. I have seen so many hard working, spectacular athletes receive this award over the years, people that are driven, resilient and talented.
Thoughts upon winning the title?
I honestly couldn’t believe it. Saying I was shocked would be an understatement. During my prime years, I always hoped that I could obtain this award but after my accident, I thought it was permanently out of my reach. I can’t describe how happy it made me. It’s hard for me to place myself in the same category as all of those amazing athletes that came before me, but I’m working on it.
How will you use your new found Buffalo Strength?
Oh wow, it’s been such a great motivator for me. I feel like I need to exhibit Buffalo traits and live up to the high standards of the award so you’ll likely be seeing more of me around!
What are you most excited about in the upcoming year? Gym related and/or personally?
I’m excited to really work on my overall physical health and focus on longevity. I’m also excited to try out some new aerobic activities like pickleball and line dancing.
Leave the fine folks of CFA with some parting wisdom.
Your physical ability will wax and wane over the years. Listen to your body and take care of it.
  

 

 

 

MICHAEL HABIB

When did you join the CFA community?
January 2023.

What is one of your most memorable moments from your early days at CFA? Any ‘newbie’ stories you’d like to share?
Going through my first Murph workout was pretty memorable. It was a rush since, like many of my Crossfit workouts,
I had no clue how I would do. I tried to remain calm and keep at it and surprised myself with how I did.

What is it about CFA that you love or that is different from other sports/programs you’ve tried?
I’d say it’s the combination of how challenging Crossfit and Weightlifting are with the care and community the coaches/people provide at the gym.

What advice would you give yourself if you could go back in time to when you first started CrossFit?

Be more patient, and enjoy yourself. Be diligent with mobility/recovery, and don’t over train!

What was your initial reason for starting (your ‘why’)? How has that ‘Why’ changed?
I tend to get bored easily and felt that way about my training program at the time. It was mostly just a bodybuilding/strength type of routine with no clear goals. One day, I randomly stumbled upon the Rogue Invitational and was so impressed with how much strength, endurance, and technical ability everyone had. I remember thinking, “I want to do that!”. In the following weeks, I looked around for a CrossFit gym, and that’s how it all started.

How did you create long term fitness/CrossFit success for yourself?

I would attribute it to being proactive/having a strong sense of ownership over what I do at the gym. I try to be proactive in working on my weaknesses and things I feel would raise the bar for me. For example, it was clear early on that mobility was crucial for weightlifting, etc. So, I’m intentional with what I am working on/trying to improve. It’s been two years, and the rocks aren’t as big, but I still try to be intentional with my training. I come into every training session with a cue/idea of what to focus on. When I feel that cue has, in a sense, reached “cruising altitude,” I let off a little and allow myself to work on something else.

What makes you come in and train on days when you don’t want to?
I try to keep my emotions out of it. I wouldn’t not feed my son cuz I’m feeling sad or whatever. I view fitness/health in a similar way.

Recent PRs?
I was pretty stoked about my recent weightlifting PRs,

102kg snatch, 130kg C&J.

Current training goals?
For the nearish future, 120kg Snatch, 150kg C&J. Maybe if all goes well, in a couple of years, I can get my weightlifting total near 300kg and go to the national championships. Maybe also during all this, I can give a good try at the CrossFit season and make a quarterfinal.


Tell us about an obstacle you have had to work through in your training. How did you work through it?
Feeling more stable in my lifts has been something that has been on my mind for a while. I worked through it by having it be a main focus of my mind during training and also with accessory work. Outside of class time I would usually dedicate training sessions to balance/stability work. Our bodies are funny in a way that if you put them through some pain in an area you want them to be better at, they will eventually give in. I use this general philosophy in anything I want to improve in fitness. Expose the body to productive stressing “inputs,” and your body will adapt; that’s all they really know how to do.

What is your cheat meal go to?
It’s kind of random for what I’m in the mood for, usually philly cheesesteaks, burgers, pizza, wings.

What does the Iron Buffalo title mean to you?
Considering the previous recipients and myself I’d say the title reflects:
– dedication to hard work / progress
– an open mind to receive feedback/coaching/critique
– an open heart to engage and be helpful
Thoughts upon winning the title?
I am honestly so honored and surprised to have won it. It truly means a lot to me.  I am not the best at rewarding myself for things, so it was nice to know that maybe I am doing okay.

How will you use your new found Buffalo Strength?
I just hope to inspire others to give it a little extra. Put on those extra kilos and allow yourself to fail; you might surprise yourself. Like my mom would always say, “Echale ganas hijo! Con todo!”

What are you most excited about in the upcoming year? Gym related and/or personally?

There are several things; personally, I’m excited to see Noah grow even more, and I’m excited to bring another kid into the world.
For the gym, I’m just excited to progress and see how far I can take things. 

Leave the fine folks of CFA with some parting wisdom.

An ear to the soul
A vow to the heart
A back turned to mind
To keep the self whole
To not drift apart
To not be confined
  

 

 

 

 

 

 

 

 

 

 

 

 

 
in Blog 102 comments

Gut Health Episode #3 || Coach Tim

Last week we talked about things to avoid, with a few recommendations on what to eat instead. This week we will rehash those with a little bit of expounding and what you can include in some amount to help counter some of the ill effects of our favorite traditional goodies.. Maybe, just maybe, you might be able to prepare and take a dish that includes some of the following and spread the joys of gut-health to those that didn’t even know it was a thing. 

 

Gut-Friendly Foods to Enjoy Over the Holidays

The holiday season is a perfect time to indulge, but it doesn’t have to come at the expense of your gut health. By incorporating nutrient-dense, gut-friendly foods into your celebrations, you can support digestion and maintain a balanced microbiome. Here are some great options to keep your gut happy during the festivities.

 

  1. Fermented Foods

Fermented foods like sauerkraut, kimchi, kefir, and yogurt are rich in probiotics—beneficial bacteria that improve gut health. Adding a small serving of these to your meals can help balance your gut microbiome and aid digestion, even when indulging in heavier dishes.

 

  1. High-Fiber Foods

Fiber is essential for gut health, as it helps keep digestion smooth and feeds beneficial bacteria. Include fiber-rich foods like whole grains, fruits, vegetables, legumes, and nuts in your holiday meals. Roasted Brussels sprouts, sweet potatoes, and lentil-based dishes make tasty, festive options.

 

  1. Prebiotic Foods

Prebiotics are the fuel for probiotics, and eating them together can enhance their benefits. Foods like garlic, onions, bananas, asparagus, and oats are excellent sources of prebiotics. Incorporate these into holiday recipes, such as roasted garlic mashed potatoes or an oat-based fruit crumble.

 

  1. Healthy Fats

Healthy fats, such as those found in avocados, olive oil, nuts, and seeds, support gut health by reducing inflammation. Use olive oil for cooking or drizzle it over salads, and consider serving dishes like roasted nuts or avocado-based dips for snacks.

 

  1. Herbal Teas

After a big meal, herbal teas like ginger, peppermint, or chamomile can soothe the digestive system. Ginger, in particular, is known for its anti-inflammatory properties and ability to reduce bloating and nausea.

 

  1. Bone Broth

Bone broth is rich in collagen and amino acids that help repair the gut lining. It makes a comforting and nutrient-packed addition to soups or can be enjoyed as a warm drink on chilly days.

By prioritizing these gut-friendly foods during the holidays, you can support your digestive health while still enjoying the season’s festivities. Small, mindful choices can make a big difference in keeping your gut balanced and your holidays joyful.

 

Just like you might be able to work out on your own, having a coach and class can help hold you accountable and shortchange yourself. Sometimes we need some assistance to kick things off on the right foot or to keep them ongoing. You may need to begin with something to kickstart your gut-health journey. Here is a focused list of things that we carry that can be ordered through our CFA/Thorne partnership (create that account and get 10% off-  also linked at the bottom of the newsletter) that can help you…and the gym!

 

  1.   EnteroMend®: This powder-based formula combines ingredients such as L-glutamine, aloe vera, curcumin, and Boswellia to support the integrity of the gut lining, promote a healthy inflammatory response, and ease digestive discomfort. It’s a versatile product, often mixed into beverages or smoothies, to address issues like bloating and occasional GI distress  .
  2.   FloraMend Prime Probiotic®: A proprietary blend of three clinically studied probiotic strains designed to maintain a healthy gut microbiome, support digestion, and enhance the immune response. The delayed-release capsules ensure the probiotics reach the intestines effectively  .
  3.   GI-Relief®: This supplement provides support for soothing the gastrointestinal lining and maintaining a balanced inflammatory response in the gut. It’s ideal for individuals experiencing digestive discomfort or sensitivity .
  4.   Gut Health Bundle: This curated set combines Thorne’s foundational gut health products, including EnteroMend and FloraMend Prime Probiotic, to provide a comprehensive approach to gut wellness. This bundle addresses various aspects of gut health, including microbiome support and digestive function .

These products are developed using evidence-based formulations and are manufactured with a focus on quality and efficacy. To explore these options further or purchase them, visit Thorne’s website. Use our CFA link to receive 10% off ALL products!

 

Enjoy wisely, and we look forward to the work and of restarting or continuing to attack goals in the New Year!

in Blog 97 comments
/* */