Genevieve

WOD 7/3 – CFA closing at 1:00 pm today

**There will be no afternoon open gym today. CrossFit Austin is closing at 1:00 pm. Enjoy your holiday weekend!

A. 3 Rounds for Quality
10/leg  Lateral Band Step-overs
10/leg  DB Box Step-ups @ 45s, 24” / 20s, 20”
100 Ft/arm 1 Arm Farmers Carry @ 32K/20K  (2 laps around rig = 100 ft)

B.12:00 Alt. EMOM
Min 1- 2 TnG Squat Cleans @ 145/100 (:10 hold in Bottom position on rep 2)
Min 2- :30 L-Sit Hold

C. 10:00 AMRAP
50 M Sled Drag
20 Russian KBS

Last Day to Register for MURPH!

{Annual 4th of July Murph Day + Potluck/BBQ}

Don’t forget your weighted vest!

in Workout of the Day 2,203 comments

Free Community Workout || July 11

Work hard | Sweat hard | Play hard

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

REGISTER HERE

freewod

in Events 1,586 comments

Welcome to July

 

Well folks it is officially summer here in Austin, and with summer comes new fun stuff at CrossFit Austin! We’re already 10 days into our new training cycle and our annual Murph day event will take place Saturday morning on July 4th.  Those are all the things you already know, so lets get into the new stuff happening at CFA starting this month!

#SummerAtCFA
First things first it’s time to bring back a #hashtag contest. The contest is quite simple, follow us on instagram & post a pic in July using the #SummerAtCFA hashtag.

Winners will be randomly drawn at the end of the month for a chance to win:

1st: FREE (yes, totally no joke free) membership for the month of August
2nd: Airrosti / CrossFit Games prize pack
3rd: CFA tshirt Winners will be randomly drawn on Aug 1st & announced here on Instagram.

Rumor has it a selfie stick might make its way to the gym next week.

 

Competitor Program
As you may have noticed we’ve fully integrated our competitor’s program into our group training sessions.  The competitor programming is being adapted from our good friends CrossFit Invictus, and organized in a way that allows our competitive athletes and coaches to be a bigger part of the overall CFA community. You’ll see the comp team guys and gals in group classes Monday – Wednesday and a majority of Saturdays.

Now, we would also like to open the competition program up to additional folks that are interested in adding some “extra / additional” work to their regular training sessions. Here are some baseline buy ins.

  • Training will take appx. 90 minutes and a portion of the work will be self directed
  • You need to be well versed in the exercises we do as Friday’s programming will be completely on your own
  • You must be on an Unlimited membership to have access to the program

If you’re interested in dipping your toes into the comp program waters send me an email at wes@crossfitaustin.com and I’ll add you to our private Facebook group.

 

Austin Weightlifting Summer Training Cycle
If just reading about that extra CrossFit work got you tired, or your idea of conditioning is a good set of 10 on the back squat, Austin Weightlifting might be for you. Last month we had six lifters including myself and Coach Erica compete in Olympic Weightlifting meets.  We’ve targeted late September for our next meet and will begin a full 12 week olympic weightlifting training cycle next Monday. Right not we have 6 athletes participating in the training cycle and would love for more folks to jump on board!

  • Our coached training sessions are on M/W @ 6:30 am & Tu/Th @ 6:30 PM, the rest of the program is completed in the Oly Center
  • If you’d like to continue to have access to CrossFit Classes this is available with your Unlimited membership
  • If you’d like to switch to an Oly Only Membership this is also an option

If you’re interested in any aspect of our Olympic Lifting Program email erica@crossfitaustin.com

For any questions about your membership option, or to change membership options, contact Genevieve at frontdesk@crossfitaustin.com and she’ll help you out!

Stay tuned for more great stuff at CrossFit Austin this summer!

-Coach Wes

in Blog / Coaches' Articles / Coaches' Articles 2,381 comments

Early Closing || July 3

CrossFit Austin will be closing at 1:00 pm on Friday, July 3rd
{Regular morning schedule}
Get out and enjoy the sun!

*Regular Saturday Classes have been cancelled due to our event*

 Join us Saturday morning for our Annual Murph Day + Potluck/BBQ!
{Check It Out}

in Blog 2,114 comments

WOD 7/1

A. 12:00 E202
Strict Press
5-5-5-3-3-3-3
*build from 50% up to 85-90% of 1 RM
*All sets of 3 should be at the same weight

B. Back Squat  x1x8 rest :60 – 2:00
*Build up to 90-95% of 2 RM in 8 sets

then..

Max Reps of Back Squat @ 80%

C. 12:00 EMOM
1-2 DL @ 60-65% of 1 RM

“I never had a policy; I have just tried to do my very best each and every day.” –Abraham Lincoln

in Workout of the Day 1,918 comments

WOD 6/30

A. In 16:00 complete:
8 sets of
1 Push Press + 1 Jerk
*any style of jerk is permitted

B. 3 Rounds
20 Burpees over bar
15 Push Press @ 95/65
*Time recorded

“I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.” –Nelson Mandela

in Workout of the Day 2,132 comments

Strength is… || The Prep at CrossFit Austin || July 6

Strength is…

Strength is more than being able to lift the most weight. It is more than being able to do any number pull-ups or push-ups. Strength is more than being the first to finish the workout.

Strength is being able to make it up the stairs with your groceries. Strength is being able to carry your own bag through the airport. Strength is keeping up with your kids, grandkids, dog, siblings, friends, whomever. Strength is giving it a try even if you might fail. Strength is setting goals and continuously working toward them, even when they seem impossible.

What is your strength? Let us help you find it.

“Strength does not come from physical capacity. It comes from an indomitable will.” -Mahatma Gandhi

The Prep at CrossFit Austin || July 6

{Details & Registration}

july prep

“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.

July 6 – July 31

Monday, Wednesday, & Friday at 5:30 am
OR
Monday, Wednesday, Thursday at 6:30 pm

Group Prep: $200
Private Prep: $300

in Blog / Coaches' Articles / Coaches' Articles 1,405 comments
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