A. Sotts Press x3x3 by feel
B. In 10:00
Hip Snatch + Hang Snatch x2+1×5
C. In 10:00
Snatch x2x5 @ 70-75%
D. In 15:00
Bench Press x15x3
“You can do anything as long as you have the passion, the drive, the focus, and the support.” –Sabrina Bryan
[what] What we like to call “The Prep” is designed to introduce new clients to the fundamentals and essential movements often seen in our group classes. The Prep is a course that teaches proper movement, recovery, mobility strategies, and a crash course on nutrition & lifestyle. This beginners program ultimately gives our clients the tools to make their time at CrossFit Austin life changing. We’re not just movers and shakers at CrossFit Austin – we’re thinkers, too. Producing athletes that train smart, work hard and also know their stuff is what we’re all about.
Train Smart | We’ll teach you to lift & move proficiently
Dedicated time working on the technique of CrossFit Movements over the course of 12 classes, with technical consistency being a focus. Regular exposure to the movements will adequately prepare each client for success in the group class environment. Quality over quantity in your movement is our goal.
Work Hard | We’ll teach you to recover effectively
The body repairs and strengthens itself in the time between workouts. It’s in this time that the body adapts to the stress of exercise and the real training effect takes place. Learning what and how to fill this time outside of the gym is our goal.
Think Well | We’ll teach you to eat efficiently
The individuality and uniqueness of our clients are what makes our community a phenomenal place to thrive in their training. Nutrition can’t be ‘cut and paste’ for each individual – there’s no cookie cutter way to properly eat. Revolutionize the way you view nutrition and eat over the course of 12 classes and learn what works best for your ID.
[structure] The Prep = 1 Month of CrossFit Austin
If there’s one thing we take seriously, it’s quality over quantity. Yes, we care about each and every person who walks through our doors on a deeper level. You aren’t a dollar sign or a name on a sheet. You’re a member of our family. In our opinion, there’s no way to teach anyone new to CrossFit quality movement and technique in a short amount of time. Thus, our introductory course that isn’t a cram session squeezed into a few day’s time. It’s an investment of a month on both ends. You meet with your coach 3x/week for 4 weeks, learning the ins & outs of what CrossFit and CrossFit Austin is all about.
1 month | 12 Sessions
Just show up; we’ll do the rest. The Prep course you enroll in will meet 3x/week for 4 weeks. Structured like a CrossFit Class, your Prep course classes will be at the same time each day throughout the course length for 1-hour. Just show up, we’ll do the rest (we mean it!) – Your coach leads you through the hour class, from welcome, to warm-up, to workout with the learning in between.
1 Coach | 6 athletes
The Prep Course is limited to 6 clients per course to ensure everyone gets quality, semi-private coaching, and our coaches can focus on teaching instead of managing.
With limited space in each course, wait-list opportunities are available.
>>Click here<< to see a schedule of our upcoming Prep Courses
Learn more about the CrossFit Austin coaches leading The Prep here.
[what] For those that can’t make our available Prep Course classes or would prefer a more private introduction to CrossFit, we offer the “Private Prep”. You get all the great resources and coaching we provide in the Prep Course in one-on-one, private training with a coach. Due to the smaller more flexible setting we are able to expedite The Prep process and get you through the material quicker.
[structure] The Private Prep = 5 Private Sessions
No different than our regular Prep Course, the Private Prep focuses on quality instruction. Structure is a bit different though – You and your coach will meet for 5 private training sessions based on your scheduling. Each session runs for one-hour.
2 Weeks | 5 Sessions
Just show up; we’ll do the rest. 5 private session over the course of 2 weeks scheduled at your convenience. Your coach leads you through the hour’s session, from welcome, to warm-up, to workout with the learning in between.
1 Coach | 1 Client
The Private Prep Course is a one-on-one private introduction to CrossFit. Your coach will take you through the Prep Course curriculum in 5 private sessions, and tailor the program to your individual needs.
>>Click Here<< to enroll in a Private Prep Course and we will contact you within in 24 hours to schedule your sessions with your coach
Pricing:
Group Prep Option: $200
Private Prep Option: $250
Course Times:
{6:30 am on M/W/F} or {6:30 pm on M/W/Th}
August 31 – September 25
A. 10-15 minutes of Wall Ball practice
B. 40-30-20
Wall Balls @ 20 /14
Power Clean @ 75 / 55
Push Press @ 75 / 55
Step-ups (total) @ 24 / 20
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” –Arnold Schwarzenegger
A. 15-20 minutes of DU practice
B. 4 Rounds
Run 400 Meters
50 Double-Unders
25 Kettlebell Swings @ 24K, 16
*time recorded
“Set your goals high, and don’t stop till you get there.” –Bo Jackson
3 Person Teams
75 Back Squats @ 135 / 95
50 Burpees
25 STO @ 135 / 95
75 Front Squats @ 95 / 65
50 Burpees
25 STO @ 95 / 65
75 OVHD Squats @ 65 / 45
50 Burpees
25 STO @ 135 / 95
*Team Time recorded
Scaled
4+ Person Teams
Mens Weights: 95/65/45
Women’s Weights: 65/45/35
10:00 am – Free Community WOD!
Active Recovery / Make up Day
A1. DL x20x2 @ 30%
A2. DB Floor Press x20x2
B.
Teams of Two
Row 500 M
Run 400 M
Row 500 M
Run 400 M
*Relay Style
*Time Recorded
A. 3 Rounds
7 Bar Muscle-ups
7 Squat Clean and Jerk @ 145 / 100 lbs
– C&J weight should be appx 65-70% of 1 RM
– athletes should be confident they can complete all seven reps in under 1:00
– the listed weight will be considered Rx
– Athlete’s can use heavier weight if confident reps can be completed in under 1:00 / round
– If athlete’s scale up (see above) it will be denoted as “Rx+”
Scaled
3 Rounds
4 CTB Pull-ups
4 Ring Push-ups or Banded Dips
7 Squat Clean and Jerks
– C&J weight should be appx 65-70% of 1 RM, athlete should be confident they can complete all seven reps in under 1:00 /round
Pre-Test Scores >>> Click Here
Folks! Saturday, August 8 @ 10:00 am || Free Community WOD || Bring your friends!
A. In 10:00
1 RM Power Clean to Strict Press
*weight recorded
B. In 20:00
2 RM Back Squat
*weight recorded
C. Skils Challenge
Max Handstand Walk
Max L-Sit Hang
Max Double Unders
*3 attempts are allowed for each movement
*Distance, Time, Reps Recorded
Scaling
B. Box Squats
C. – Lateral Walks or holds
– Knee Tuck hold
– Singles unders
Pre-Test Scores >>> Click Here
Active Recovery / Make up Day
A1. 1/2 Single Arm KB Press x3/arm
A2. RDL x10x3 @ 65-135 lb
B. 3 Rounds for quallty
10 Lateral Band Step-overs
10 Step-ups / leg
10 Double Unders
100 Ft/arm 1 Arm Farmers Carry @ 32K/20K (2 laps around rig = 100 ft)
“Respect for ourselves guides our morals, respect for others guides our manners.” –Laurence Sterne
It is so exciting for us to see so many of our folks getting out into the community to compete! Great job on all your accomplishments CFA! Keep up the great work!
We had a huge crew of folks come out to join us for Murph Day 2015 – Congrats to everyone who participated!
Leah Alter has qualified for the Masters World Cup of Weightlifting and will be competing on August 12th!
Leah Alter: 49K (108 lb) Snatch
Jose Gonzalez: 110 lb Snatch
Leigh LeGare: 255 lb Front Squat
Emily Keisler: 190 lb 2 RM Back Squat
Bianca Moncada: 195 lb 1 RM Back Squat
Alex Janss-Garza: 130 lb Snatch
Matt Milldrum: 300 lb Front Squat
Chandan Singh: Up 10 lbs on his Front Squat and 20 lbs on both his Back Squat & Clean
Amazing work team. If you are interested in setting up a consultation to discuss your goals and make a plan to reach them, contact Coach Tim and we’ll get you scheduled! Tim@crossfitaustin.com