Genevieve

Hey CrossFit Austin!

Well, we’re finally ALL IN in our new facility. What we mean by that is, we’re no longer dependent on the old building for showers, water and toilets. What we don’t mean by this is, everything has its place and we’re all settled. With that, we’d like to extend a huge THANK YOU!

THANK YOU for the time you gave, helping move us from one space to another
THANK YOU for the patience you continue to maintain while the dust (literally) settles
THANK YOU for excusing our mess while we learn the new space and find homes for everything
THANK YOU for your continued belief in our programming, direction and drive for CrossFit Austin
THANK YOU for grin and bearing the stagnant air in our new space while we obtain new fans and find the best space for them to move the air
THANK YOU for making the CrossFit Austin community what it is
THANK YOU for your feedback on our survey regarding the move and new facility

We received a decent amount of feedback from the survey, both constructive and praise, and we couldn’t be more thrilled. Keep it coming! We’re making strides in addressing some of your feedback, such as:

Cleanliness – while the dust settles we’ve increased the cleaning crew and given them directives to make sure the floors are prioritized!
Organization – there’s a lot of space left to be utilized and items that still need homes. Much of our equipment has found a home and we thank you for keeping things organized by putting items back where you got them.
We are still learning what works and what doesn’t though, so if you go to find an item and it’s been moved – you aren’t going crazy! We’re trying to make the most efficient use of the space and effective layout possible.
Equipment– We’re outfitting the new space in a series of phases. Phase 1 is complete! Our new rig, new bars, new plates and misc. other items are here! Look forward to Phase 2 & 3 by the end of 2014, to include: social seating area (think couches & coffee), OLY lifting platforms, Eleiko & Chad Vaughn bars & plates, Blocks, additional ‘female’ bars, Rowers, Slam Balls, Onnit Supplements & Equipment… to name a few

With all that said, 2014 will close with a BANG! and 2015 will be our greatest year, yet!

-Your CrossFit Austin Team

A. 12:00 Alt. EMOM
odd: 3  Power Jerk by feel
Even: 3-5 Pistols / leg

B. 3 Rounds @ 80-85% effort
8 DL @  60-65%
12 Wall Balls

rest 3:00

3 Rounds @ 80-85% effort
8 DL @  60-65%
12 Wall Balls
* Record both times in “B”

September cycle of The Prep starts Monday!
>>Details<<

A. E2O2
DB Snatch x3/ arm x5

B. in 30:00
Complete:
3 Rounds
20 Step-ups/Leg @ 20/16
800 M Run

then in remaining time…

AMRAP
10 Burpees
10 Pull-ups
10 Box Jumps @ 20 / 16
1 Gasser
*Record rounds of AMRAP

A. 9:00 EMOM
Min 1 – 4-8 Strict HSPU or 3 Negatives w/ 4 second descent
Min 2- 2-4  L-Sit  Chin-up or :30-:40 L-Sit Hold
Min 3 – 10 total Corner Wipers

B. Strict Press
x5 reps x3 sets  @ 50, 60, 70%
x3x3  @ 85-90% (choose the same wt for all 3 sets, no failed reps)
x10x1 @ 55-65%
Rest :90-2:00 between sets

C. E2O2
Back Squat x3x6 by feel

then..

1 Set Max Reps  @ 5 RM,  30X1
*Strictly adhere to tempo, 3 down right back up, one breath at the top and right back down

Extra Credit / Cool Down
3 Rounds
10 Supermans
10/leg Back Plank w/ leg lifts

“You will never do anything in this world without courage. It is the greatest quality of the mind next to honor.” -Aristotle

A.18:00 EMOM
Min 1- 6-8 UB Russian KBS
Min 2- 6-8 UB RIng Push-ups or Ring Dips (Strict)
Min 3- 10-20 UB Double Unders

B. 4 Rounds @ 90-100% effort
8 UB Push Jerk
300 M Run
Rest 3:00

*Build weight each set, must be unbroken
*Record jerk weight

Extra Credit / Cool Down
15:00 Walk/Run, Row, Bike (easy effort)

3 Rounds
5 Scap Pull-ups
5 Ws, Ys, and Ts

 “Discipline is the bridge between goals and accomplishment.” -Jim Rohn

If you haven’t had a chance to meet these folks yet, we’d like to take a moment to introduce the newest
members to the CFA Community.

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!

**Test Week**

12:00 AMRAP
1 Gasser (50 yds x 4)
6 Power Snatches @ 115 / 75
3 CTB Pull-ups or Muscle-up
*Reps Recorded

Reminder: CFA is CLOSED on Monday September 1st