A. 10:00
EMOM
2 Snatches @ 60%
B. 10 Rounds
1 Power Clean
2 Hang Squat Clean
3 Front Squat
4 CTB Pull-ups
Men :135 – 185
Women: 95 – 115
*Time Cap 18:00
*Weight and time recorded
“You will never do anything in this world without courage. It is the greatest quality of the mind next to honor.” -Aristotle
A. 3 Rounds
5 Goblet Squats @ 4040
5 Oxidative Push ups @ 4040
Rest 3:00
3 Rounds
5 Oxidative Goblet Squats @ 4040
5 Oxidative Push ups @ 4040
B.
2 Person Team
100 Thrusters @ 95/75
100 Burpees
*Partners split works how they see fit, one person works at a time
Gymnastics Seminar w. Chris Lofland
11:00 am
>>REGISTER<<
A. 20:00
Squat Clean & Jerk
Progressions/Work/ Practice
B. 10 Rounds
2 HSPU
3 Power Snatch @ 135/95
4 CTB Pull-ups
5 Squat Cleans @ 135/95
6 TTB
7 Double Unders
*Time recorded
Coming Up…
 |
Gymanstics Seminar w. Chris Lofland |
 |
6th Anniversary + Holiday Party Saturday, December 13 10:00 am {Details} |
 |
CrossFit Austin will have limited Holiday Hours this month {Details} |
A. 10:00
TTB
Progressions/Work/ Practice
B. 3 Rounds
5 Oxidative Goblet Squats @ 4040
5 Oxidative Push ups @ 4040
Rest 3:00
3 Rounds
5 Oxidative Goblet Squats @ 4040
5 Oxidative Push ups @ 4040
C. 7:00 AMRAP
7 Burpees
7 DL @ 225 / 135
*Reps recorded
Saturday {12/6} @ 11:00 am
Gymnastics Seminar w. Chris Lofland
>>Register Here<< 
| Abbi Blanton | Kati Breazeal | Mark Grubb |
| Matt Haneman | Sarah Martinez | Jeremy Peabody |
| Patrick Pearson | Jodee Scott | Alyssa Spears |
Welcome guys! We’re happy to have you on the team!
*If you are a new member and haven’t had your picture taken, please talk to your coach!
Well folks, we’ve been at it for 6 years! 2014 has been an exciting year and we are ready to celebrate! Please join us on December 13th to celebrate our Anniversary, the Holidays, and all of the accomplishments of our members and coaches!
What:
CrossFit Austin’s Annual Anniversary & Holiday Extravaganza
When:
Saturday, December 13th
10:00 AM WOD {Register Here}
12:00 PM- Party and Awards Ceremony @ Moontower
Where:
WOD – CrossFit Austin
Festivities – Moontower Saloon
Who’s invited:
Everyone! Members and community!
This event is open to all!
Superlative Awards
Biggest Gym Rat (would sleep at CFA if we let them)
Jose Gonzalez
Unpaid social media & marketing director
JRod
Most Improved Male//Female
Kat Bevel // Matthew Cecilio
Learn to Never Quit Award (Best Attitude)
Meredith O’Brien
Cheerleader Award (Biggest Motivator)
Stacey Magnesio
Rising Star Award//Rookie of the Year
Beverley Lopez // Jeremy Peabody
Gym Couple of the year
Doug & Jillian
Honeybadger Award
Dayna Lowke
Gumby Award
Chandan Singh
Chatter Box
Jillian English – little miss chatterbox
Most Burpees Owed for Being Late to Class Award
Ivan Moreno
Most likely to be setting up their barbell while the clock is counting down
Amber Rankin – stop watch
Most likely to end up shirtless during a WOD
Cody Watkins – AO t-shirts
Veteran of the Year award
Ray Bertram
**Additionally – The 6:30 pm class on Thursday 12/11 has been cancelled for our staff holiday party
In an effort to get to know the fine folks of CrossFit Austin, we embark on our Athlete of the Month series. Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. This month we have chosen the always delightful Sean Cousens!
State your Name and/or Nickname please:
Sean Cousens. In high school, friends called me ‘Cousinnnnnssss’ but now I’ll pretty much respond to anything.
Words to live by?
Speed has never killed anyone, suddenly becoming stationary….that’s what gets you.
What is your fitness background?
Growing up, I was never much of a fitness guru, but kept active playing soccer, snow skiing and hiking. After high school, I began jogging regularly and did my first half marathon in San Antonio in 2012. About two years ago I realized I wanted to do more than just running and I’d heard of CrossFit from a friend so decided to give it a try and here I am still at it today.
How long have you been CrossFitting?
I joined CrossFit Austin at the end of May 2013, so about a year and a half.
What’s your favorite part of CrossFit Austin?
No question – the people. Coaches are great and I really enjoy the comradery with other CrossFit members.
What are your training goals?
I don’t have a particular goal, I really just want to continue to increase strength and mobility. For me, it’s more about the journey than the destination.
Favorite sport or activity?
Does happy hour count? Football is my favorite sport to watch. I’m from the Pacific NW so am naturally a Seattle Seahawks fan! Go HAWKS!
I’ve always been into cars and racing so when F1 came to Austin, I couldn’t have been more excited. I never miss an opportunity to get out to the track.
Recent adventure you’re planning?
Planning a trip to Montana and Yellowstone for some snowmobiling this February. Also planning a deep sea fishing trip in the Gulf of Mexico this spring/summer.
Tell us something we don’t know about you…
I used to live in Central Oregon where I as a volunteer firefighter and EMT-B. When I moved to Austin, I found there weren’t any volunteer fire departments close to where I live so had to give it up. Would love to get back into it again someday.
Longhorns or Aggies?
I’m a Washington State Cougar Alumni so have to go with WSU! Between Longhorns and Aggies, definitely Longhorns!
Leave the fine folks of CrossFit Austin with some parting words…
I’ve had a blast getting to know everyone at CrossFit Austin. The coaches have been great helping me progress in my training and the comradery between CrossFit members is awesome! I can’t imagine a better place to be a member! Cheers!
A. In 15:00
Clean Complex
1 Hang Clean (Power or Squat)
1 Squat Clean
1 Front Squat
1 Jerk / Push Press
B. 3 Rounds
7 Thrusters @ 95 / 75
15 KBS @ 24/16
*Time recorded
“A leader is one who knows the way, goes the way, and shows the way.” -John C. Maxwell
CrossFit Austin has some amazing deals for Black Friday! All deals are in limited supply so get them while they last! These deals will begin on Wednesday {11/26} and run through Cyber Monday {12/1}
CrossFit Austin’s Prep Course:
$100 Group Prep {limited to 12 deals} Regularly priced – $200 {purchase online with code: PREPSGIVING2014}
$200 Private Prep {limited to 2 deals} Regularly priced – $300 {purchase online with code: PRIVATEPREPSGIVING2014}
[choose “personal training” from the drop down menu, then Private Prep]
Primal WOD Pack:
Includes an Onnit kettlebell, Onnit home pull up bar, and a 4 week program by CrossFit Austin
Contact us to purchase!
CrossFit Austin Memberships:
12-Month Unlimited Group Class Membership – Paid In Full
$1500 for 12-months of Unlimited Group Classes
($2028 Full Price – Save $528)
6-Month Unlimited Group Class Membership – Paid In Full
$1200 for 6-months of Unlimited Group Classes
($900 Full Price – Save $300)
Limited to 3 offerings of each – When they’re gone, they’re gone!
Current Members: 12 Months of Unlimited Classes begins on the first day of your next month’s current contract ‘start’ date
New Members: 12 Months of Unlimited Classes begins on the day of your purchase
No Refunds Available // Prices Do Not Include Tax
Contact us to purchase!