A. 5K Tempo Run
5 Rounds
400 M Run 5K Goal Pace
4-8 HSPU
:90 Active Rest
B. 1:00 Hollow hold
1:00 Rest
1:00 Flutter kicks
1:00 Rest
1:00 Scissor kicks
1:00 Rest
1:00 V ups
1:00 Rest
1:00 Hollow hold
“Freedom means the opportunity to be what we never thought we would be.” -Daniel J. Boorstin
A. 12:00 EMOM
1 Power Snatch + OVHD Squat @ 60-65%
B. Back Squat x3-4×4 @ Goal is last weeks best set of 2.
C. 5-4-3-2-1
Press
Strict Pull-ups
*Heavy as possible for each set
“Far and away the best prize that life has to offer is the chance to work hard at work worth doing.” -Theodore Roosevelt
Prep Course Discount:
Group Class Membership Discount:
>>Contact us<<to get started today!
A. Clean Complex
4 sets
4 Hang Power Clean + 4 Power Clean + 4 Front Squat
*Reps should all be unbroken
B. 20:00 AMRAP
10 TTB
10 BB Step-ups/ leg 45/35
10 Burpees
200 M Run
*Rounds recorded
What is it?
The Prep at CrossFit Austin will start on Monday, October 6th. 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 the week of September 8th.
Morning | Monday, Wednesday, and Friday at 5:30 am
Evening | Monday, Wednesday, 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
(Teachers and Students Contact us to receive a $50 Back to School discount on the October cycle!)
A. Clean DL build to a heavy 3 in 20:00
*Accumulate 20-30 strict pull-ups total in between sets
B. 3 Rounds
200 M Run
8 UB Hang Power Snatch
1:00 Rest
*Best snatch weight recorded,
then..
3 Rounds
200 M Run
8 CTB Pull-ups
1:00 Rest
“Never stop. Never stop fighting. Never stop dreaming.” -Tom Hiddleston
A. 12:00 Alt. EMOM
odd: 3-5 UB Ring Push-ups/Dips/ Muscle-ups
Even: 3-5 UB Deadlifts
*DL is perfect reps, unbroken set, quality over weight, build over the course of the 6 sets
B. 3 Rounds @ 80-85% effort
8 KB Swings @ 24K / 16K
12 Burpees
rest 3:00
3 Rounds @ 80-85% effort
8 KB Swings @ 24K / 16K
12 Burpees
Extra Credit /Cool down
15:00 Walk/Run, Row, Bike (easy effort)
3 Rounds
5 Scap Pull-ups
5 Ws, Ys, and Ts
Handstand Skills Class tomorrow at 11:00 am with Coach Lindsey and Coach Gen!
Hey CFA,
We know parking has been a bit of an issue as we are getting used to our new home in building C. We are working to make some improvements, but in the mean time please take a look at the image below for some dos and don’ts of parking.
Green – Go for it!
Red – No CFA Parking
We’ve requested that the recycling bin in front of our building be moved next time they come to empty it so that will free up those spaces. In front of our building is fair game for CFA.
We know that parking up toward the front of the complex is not ideal, but hey, a little jog to the gym or back to your car can count as extra credit!
It is crucial that we don’t park in front of the businesses surrounding us, especially in front of their garage doors. It would be a shame if your car got towed for the sake of a close spot so please stay in the green!
Thank you,
The CFA Team
A. DB Hip Power Snatch x5/ arm x5 Rest 2:00 *Increase weight 5-10 lbs
B. 5K Tempo Run
4 Rounds
3:00 Run at Goal 5K Pace
2:00 Active Rest
*Pick gymnastic movement of choice to practice during active rest
for 6-8 Reps / round
Extra Credit / Cool down
15:00 Easy Walk, Row, Bike
A. 12:00 EMOM
Min 1 – 4-8 Strict HSPU or 3 Negatives w/ 4 second descent
Min 2- 2-4 Strict Pull-ups
Min 3 – 10 Goblet Squats
B. E3 O3
Back Squat x2x5 by feel, try to increase sets from last week
then..
1 Set Max Reps @ 5 RM, 20X1
*Strictly adhere to tempo, 2 down right back up, one breath at the top and right back down
