This Saturday [July 18th] join us for either the 9:00 am or 10:00 am class and have your name entered to win a FitBit from Paramount pictures! They will be joining us to take some shots of our community training like badasses and giving out passes to the early screening of Mission Impossible: Rogue Nation on Tuesday [July 28th] at the Regal Metropolitan.
We will draw the winner of the FitBit after the 10:00 am class. Reserve your spot in class now!
A. In 15:00
In 5-7 Sets work to a Challenging Weight in
Snatch Deadlift + Snatch
B. 8:00 AMRAP
30 Double-Unders
15 Toes-to-Bar
*Reps recorded
C. 9:00 E303
20 Walking Lunges with Kettlebells
10 Bent Over Double Arm KB Rows
*24/16 kg KBs in each hand
*Total not per limb on both exercises
“The ultimate dream in life is to be able to do what you love and learn something from it.” –Jennifer Love Hewitt
9:00 am Class:
8 Rounds
10 Power Clean @ 135/95
200 M Run
*One partner works while the other rests both complete 4 rounds.
*Total Time Recorded
10:00 am – Free Community WOD!
Current Members – Bring a friend!
New folks – Meet a friend!
A. In 16:00
4 Rounds
4-6 Strict Pull-ups @ 40X0
:30 Bottom of Back Squat Hold
B. 5 Rounds for Quality
:30 OVHD Hold @ Press 1 RM
100 M 1 Arm Farmers Walk
(Switch hands at turnaround)
10 KB Front Rack Walking Lunges (total)
Extra Credit
3 Rounds
6 DB Row / arm
12 Barbell Curls
20 Band Pull aparts
Join us tomorrow morning at 10:00 am for our Free Community WOD!
A. 15:00
Double Under Practice / Progression
B. 10 Rounds
3 DL @ 60-65%
6 Horz. Pull-ups
12 Double Unders
“I’ve always tried to go a step past wherever people expected me to end up.” –Beverly Sills
Follow us on Instagram & Facebook and post your pic in July using our
A. In 16:00 complete:
8 sets of
2 Jerks
*any style of jerk is permitted
then
1 set of 10 reps @ 60-70% of 1 rm Press
B. in 12:00
Front Squat x1x8
*Build up to 90-95% of 1 RM in 8 sets
C.3 Rounds
:30 Box Step-Overs with Barbell (115, 20”/75, 16”)
:30 Rest
2:00 Front Loaded Band Step Overs
:60 Rest
“Follow your dreams, work hard, practice and persevere.” -Sasha Cohen
Come join us on Saturday, June 11 @ 10:00 am for a free workout with the CrossFit Austin community!
Community workouts are open to everyone and a great way to find out what CrossFit is all about.
All skill levels welcome.
Current members: Bring a friend
First timers: Meet a friend
A. 12:00 E202
Min1: 3-4 Strict TTB or KTE
Min2: :30 WF Handstand Hold
B.24:00 AMRAP
200 M Run
10 CTB Pull-ups
200 M Run
10 Deficit Push-ups
200 M Run
10 DB Step-ups/leg
“You will never do anything in this world without courage. It is the greatest quality of the mind next to honor.” –Aristotle
Thanks to everyone who joined us for MURPH Day 2015!
It is so exciting for us to see so many of our folks getting out into the community to compete! We had several get out in June to show their stuff and we couldn’t be more proud. Great job on all your accomplishments CFA! Keep up the great work!
Coach Wes Kimball, Leah Alter, Beverly Lopez, and Nick Piacente competed in the Naturally Fit Oly competition on June 6th:
Leah qualified for the Master’s World Cup!
Kim Scott competed in the AFM Fittest Competition on June 13th:
She came in 7th in my division and did the best at:
Burpees – 1st place
Med Ball Toss – 2nd place
40 Yard Dash – 4th place
Mystery Test 2 (under/over) – 5th place
Strict Pull-Ups – 6th place
Lee Perry, Wes Kimball, and Erin Dickson competed in the Bat City competition on June 27th.
Congrats to everyone who participated in MURPH Day 2015!