Performance & Foundations
A1. KB OHS x4/arm x4 Rest :60
A2. Plate Tic Tacs x5/side x4 (heavy) Rest :60
B.10:00 Alt. EMOM
odd: 3 DB Snatch / hand (Heavy)
even: 3 Box Jump Step down
C.10:00 Alt. EMOM
odd: 2-6 Strict Handstand Push-ups
even: :30 L-Sit Hold
“I like to challenge myself. I like to learn – so I like to try new things and try to keep growing.” -David Schwimmer
Performance & Foundations
A. 3 Rounds
2-4 Pistols / Leg
10-15 Push-ups
Rest 3:00
B. 4 Round
250 M Row
10 KBS
5 Headcutters
@ 24K / 16 K
Rest 3:00
*Each round recorded
**Reminder to stop by Building A for bathrooms and water before your classes! We should be up and running later this week with our plumbing. Thank you for your patience!**
“It’s time to say goodbye, but I think goodbyes are sad and I’d much rather say hello. Hello to a new adventure.” -Ernie Harwell
Hello to new adventures in the new space!
Moving into our new facility was a major success! What better way to celebrate our new space than with a few Membership Specials?
{ Paid In Full }
12-Month Unlimited Group Class Membership
$1500 for 12-months of Unlimited Group Classes
($2028 Full Price – Save $528)
6-Month Unlimited Group Class Membership
$900 for 6-months of Unlimited Group Classes
($1200 Full Price – Save $300)
Limited to 6 offerings of each – When they’re gone, they’re gone!
No Refunds Available // Prices Do Not Include Tax
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
10 Pack of Personal Training Sessions w/Coach Wes Kimball
$375 for 10 PT Sessions
($525 Full Price – Save $150)
Non-Refundable, Expires December 31, 2014
Limited to 3 offerings – When they’re gone, they’re gone!
It’s moving day! There will be no regular classes today, but we’d love to have you come join us in moving down to our new space in Building C! We are so excited to be creating a bigger, better, more badass gym for our CFA Family. We’ll be getting started around 10:00 am and Beer & BBQ has been generously provided by Airrosti to fuel the day!
>>Details<<
State your name and/or nickname please:
Andy Hollister
Words to live by?
“Life should not be a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming “Wow! What a Ride!” -Hunter S. Thompson
“Under promise and over deliver”
What is your fitness background?
I played rugby throughout high school and college and have always been a decent tennis player. Now, I put a lot of miles on my bikes, play basketball often and would like to get more into the smaller triathlon circuit.
How long have you been CrossFitting?
I’ll have been with the gym for 3 years in November.
What’s your favorite part of CrossFit Austin?
Watching people give it their all every day. Whether it is in my personal life or professional, I love surrounding myself with people that aren’t afraid to compete and are
willing to push themselves. I feed off that type of energy.
What are your training goals?
This is going to sound stupid, but I don’t have any major training goals. Getting stronger and the aesthetic benefits are great, but honestly, I just enjoy the process and having the gym as part of my normal routine. I have a fairly stressful job, so being able to do something physically challenging every day is just as much about mental health as it is about fitness.
Favorite sport or activity?
I’m a pretty competitive guy and a world class sh*t-talker. Whether it’s basketball, ping pong or even to see who can spit the farthest, I’m game and I’ll try to get in your head.
Recent adventure you’re planning?
I am going to Puerto Rico later in the month and spending a long weekend in New Orleans in September. Also, I am planning a 24 hour trip to Vegas with a group of guys from the gym. No hotel, no luggage, just a wallet, the clothes on our backs and hopefully a fully charged cell phone. I’m not the biggest fan of that city but I’m sure we’ll come back with a few good stories.
Tell us something we don’t know about you…
I’ve filled all the pages of my passport going around the world twice living like a vagabond, spent a night in a Mexican jail for something I didn’t do and I know all the words to “The Humpty Dance”
Longhorns or Aggies?
I went to UT and I know this is heresy, but I’ve never really cared about the rivalry. I’ll always root for the Texas team.
Leave the fine folks of CrossFit Austin with some parting words…
Step it up, people!! There is something seriously wrong if I’m getting picked for the Athlete of the Month. In all seriousness, I appreciate the recognition and it’s a pleasure to work out with all of you.
All Levels
A.16:00 Alt. EMOM
even: 2-6 KB OHS /arm
odd: :15-:30 L-sit / Hang Hold
B.4 Rounds
400 M Run
Rest 3:00
*Practice handstand hold during rest
*Goal is to finish w/ fastest 400 time, so start conservative and try shave 5-10 seconds off of each round
TOMORROW IS MOVING DAY!
Foundations & Performance
A.24:00 EMOM
Min 1 – 2-3 Hang Squat Cleans @ 135/95
Min 2 – 1-3 Strict Pull-ups
Min 3 – 50 M Shuttle Run
B. 3 Rounds
10 BB Walking Lunges @ 135 / 95 (Total)
8 Kip Pull-ups
400 M Run
*record time
“The most important thing is to try and inspire people so that they can be great in whatever they want to do.”-Kobe Bryant
Foundations & Performance
A. Build to a Heavy Hang Power Snatch in 15:00
B. E202
Hang Power Snatch + OHS x2+1×8 @ 70%
C1 Back Squat x2x5 @ 80-85%
C2. Ring Dips x5x5
**record time
“Never set limits, go after your dreams, don’t be afraid to push the boundaries. And laugh a lot – it’s good for you!”-Paula Radcliffe
Performance & Foundations
A.16:00 Alt. EMOM
even: 2-6 HSPU / Wall Walks
Odd: :15-:30 Hollow Hold / Rock
B. 3 Rounds
8 DB Hip Power Snatch / Arm @ 35/20
8 Burpees Pull-ups
*record time
“Happiness is like a kiss. You must share it to enjoy it.” -Bernard Meltzer
We had such a high demand for the first cycle that we decided to open a second cycle for August! Even better, we are keeping the special price for the second cycle! $100 for 4 weeks of training {August cycles only – Price will return to $200 starting in September}. Spots are already filling up so register now to secure your spot for The Prep – Cycle 2!
What is it?
We’re launching a new program here at CFA! The Prep at CrossFit Austin will start on Monday, August 4th. 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, both beginning on Monday August 18th.
Morning | Monday, Wednesday, and Friday at 5:30 am
Evening | Monday, Tuesday, and Thursday at 5:30 pm
**Can’t find a time that fits your schedule? Contact us and we will set you up for our Private Prep Course
Pricing
The Prep Special Kick-Off Price –
Group Prep Option: $100 (Regular price – $200)
Private Prep Option: $200 (Regular price – $300)
(Discount pricing valid for August registrants only)