Come join us on Nov. 22 for a day full of fun. We will have a competition, feats of strength, some fun stuff for the kiddos, prizes, and much more. This event is to celebrate the Grand Opening of our new space and will also help to benefit the Ronald McDonald House Charities. You can learn more about this amazing organization HERE.
Re-Test Week
A. 1 RM Power Clean in 12:00
*Weight recorded
B. 4 Rounds
8 Hang Power Cleans @ 135 / 95
15 Wall Balls 20/14
*Time Cap 8:00
*Reps Recorded
Cooldown:
10 Minute walk
“Nothing is impossible, the word itself says ‘I’m possible’!” -Audrey Hepburn
| LaShea | 115 | 4:49 |
| Ruhlin | 135 | 6:02 |
| Sissy | ||
| Mel | 110 | 4:06 |
| Adrian | 150 | 5:02 |
| Sarah | 95 | 4:09 |
| Kim | 105 | 4:29 |
| Mr. T | 245 | 4:45 rx |
| Page | 215 | 4:19 rx |
| Jose | 145 | 6:04 |
| Eduard | 165 | 6:09 |
| Megan | 85 | 6:42 |
| Cody | 195 | 4:25 rx |
| Isaiah | 240 | 15:49 rx |
| Ryan | 215 | 6:00 rx |
| Kristi | 95 | 7:42 |
| Jenny | 110 | 7:10 |
| Janet | 130 | 6:02 rx |
| Ray | 195 | 4:57 |
| Mer | 115 | 5:50 |
| Nelle | 145 | 4:53 rx |
| Matty | 150 hpc | 6:40 |
| Brian | 155 | 7:22 |
| Daniel | 195 | 7:55 |
| Leah | 75 hpc | 5:30 |
| Lauren | 70 hpc | 5:06 |
| Mark | 205 | 5:17 |
| Lily | 80 | 4:59 |
| Amber | 125 | 4:35 |
| JoAnna | 125 | 6:35 rx |
| Ade | 95 + roo | 4:56 |
| Miguel | 2:45 | 3:45 rx |
| Januzs | 165 | 3:59 rx |
| Eric | 135 | 6:47 |
| Rahul | 1:65 | 6:05 |
| Chandan | 185 | 5:47 |
| Chad | 255 | 5:04 rx |
| Jillian | 135 | 5:36 rx |
| David | 165 | 6:13 |
| Karen | 45 | 8:19 |
| Christina | 145 | 5:29 rx |
| Malia | 85 | 6:25 |
| Tow Matt | 195 | 6:20 |
2 Person Teams
30-20-10
CTB Pull-ups
Thrusters @ 95/65
*Time recorded
*Each athlete completes each round then they switch until all athlete’s have completed the entire workout
example:
Athlete 1 does 30 pull-ups, then 30 Thruster, then athlete 2 does 30 pull-ups, then 30 Thruster, then
Athlete 1 does 20 pull-ups, then 20 Thruster, etc…
*Scale volume, and weight as needed
What is it?
The Prep at CrossFit Austin will start on Monday, October 27th. Designed to introduce those new to CrossFit to the fundamentals and essential movements often seen in many of our group classes, The Prep will be a multifaceted course that teaches proper movement, recovery & mobility technique, nutrition & lifestyle guidelines; training that ultimately gives our clients the true {life changing} sense of the power of the CrossFit methodology. 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 shit is what we’re all about.
What’s in it for you?
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 mastery being a focus. Consistent exposure to the movements will adequately prepare each 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 a ‘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.
What you get:
1 month | 12 Sessions
Just show up; we’ll do the rest. 3x/week for 4 weeks
1 Coach | 6-8 attendees
The Prep Course will be limited to 6-8 attendees per time slot to ensure everyone gets quality, semi-private coaching
Prep Guide | Setting you up for Success
The Prep Guide will include all the nutritional, lifestyle, and training lessons that we cover in class. The Prep Guide will serve as a reference and a tool for you throughout your time at CrossFit Austin.
Extra Credit | Fitness beyond the gym
The Prep Course will also include specific training and recovery techniques to be utilized outside the walls of the gym. We’ve found that many of our athletes want to go the extra mile and this is our way to ensure they do it safely and effectively.
When is it?
There are two course times available, beginning on Monday October 27th.
Morning | Monday, Wednesday, and Friday at 6:30 am
Evening | Monday, Tuesday, and Thursday at 6:30 pm
**Can’t find a time that fits your schedule? Contact us and we will set you up for our Private Prep Course
Pricing
Group Prep Option: $200
Private Prep Option: $300
A. E303
Clean DL x2x6 @ 90-100% of max from 9/22
*accumulate 20-30 ring dips in sets of 2-3 UB during rest time
B.30-20-10
Barbell Step-ups (Total) @ 45/35
Russian Sit-ups w/ Medball 20/14
Double Unders or Singles x3
*Time recorded
Come to this next Saturday! (10/18)A. 5K Tempo Run
3 Rounds
1600 M Run @ 5K Goal Pace
appx 2:00 Rest
*:30 Ring Support Hold or Ring FLR
B. Coaches Choice Ab circuit during remaining time
A. 10:00 EMOM
1 Hip Squat Clean + 1 Front Squat @ 60-70%
B. Back Squat x4x4 @ build to a challenging weight over the course of 4 sets, use last weeks best front squat weight as a starting point
C.
5-4-3-2-1
Strict Press
WTD Pull-ups
*Heavy as possible for each set
*Rest as needed b/t exercises
A. 4 sets
5 UB Clean DL + 5 Hang UB Power Clean
*Reps should all be unbroken
B. 10-1
TTB
Burpees
KBS @ 24K. 16K
“Knowledge is of no value unless you put it into practice.”-Anton Chekhov
Onnit
Peeler Farms
Progenex
Pure Pharma
Stronger Faster Healthier
Come see us in the front office for more info!
Join Tim & Ben on Saturday October 18th for some tips and tricks on Pistols & Rope climbs! Come work on technical steps toward achieving your strict pistol and speeding up the rope! Reservations open to all skill levels.