Active Recovery or Make Up Day **Test Week *
A. 10:00 EMOM
2 DB Hip Power Snatches
B.10:00 EMOM
2 DB Front Squats
C.10:00 EMOM
2 Burpees
or
Make up Day
**Test Week**
5K Run for Time
*35:00 Time Cap
“You cannot have a positive life and a negative mind.” -Joyce Meyer
Silas took the Push Up Man to Bourbon Street! “I washed my hands after…” – Silas
| Foundations & Performance | |
| Sissy | 1k |
| Mel | 1k |
| Matthew | 28:10 |
| Lee | 30:56 |
| Mitch | 30:38 |
| Humberto | 30:41 |
| Adrian | 32:25 |
| Jessie | 31:18 |
| Jose | 30:96 |
| Ryan | 29:40 |
| Isaiah | 26:41 |
| Ray | 29:27 |
| Mer | 32:12 |
| Chris | 28:56 |
| Dave | 32:15 |
| Sean | 26:32 |
| AG | 31:49 |
| Jo | 29:52 |
| Andy | 27:20 |
| Maddy | 31:12 |
| Bev | 25:56 |
| Jenny | 29:48 |
The Prep at CrossFit Austin – Starting September 8th!
REGISTER HERE
What is it?
The Prep at CrossFit Austin will start on Monday, September 8th. 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 | Tuesday, 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
The Prep Special Back to School Price –
Group Prep Option: $150 (Regular price – $200)
Private Prep Option: $250 (Regular price – $300)
(Discount pricing valid for September registrants only)
REGISTER HERE
The Prep at CrossFit Austin – Starting September 8th!
REGISTER HERE
What is it?
The Prep at CrossFit Austin will start on Monday, September 8th. 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 | Tuesday, 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
The Prep Special Back to School Price –
Group Prep Option: $150 (Regular price – $200)
Private Prep Option: $250 (Regular price – $300)
(Discount pricing valid for September registrants only)
REGISTER HERE
CrossFit Austin will be closed on Monday September 1st for Labor Day
Enjoy your day off folks!
**Test Week**
A. Back Squat 5 RM @ 30X0 15:00
B. 1 RM Press in 10:00
C. 1 RM WTD Pull-up @ 30X0 10:00
“Success is not final, failure is not fatal: it is the courage to continue that counts.” -Winston Churchill
| Performance & Foundations | bs | press | # |
| Mitch | 200 | 150 | 20 |
| Adrian | 155 | 105 | bw |
| Lee | 200 | 145 | 35 |
| Maureen | 90 | 70 | hold |
| Sissy | 120 | 70 | hold |
| Kim | 120 | 75 | 10 |
| Vy | 135 | 80 | 15 |
| Humberto | 125 | 85 | hold |
| Josh | 180 | 135 | hold |
| Kelly | 140 | 95 | hold |
| Adelle | 60 | 55 | ring row |
| Dave | 215 | 125 | 16 kg |
| Jessica | 155 | 100 | 25 |
| Christina | 155 | 95 | 20 |
| ABC | 175 | 105 | 5 |
| Chris | 245 | 105 | 45 |
| Pam | 130 | 75 | blue 13 sec |
| Dani | 130 | 90 | 15 |
| Nole | 285 | 70 | pu |
| AG | 275 | 190 | 40 |
| Doug | 255 | 145 | |
| Rahul | 195 | 105 | |
| Nicole | 135 | 80 | 10 |
| Leah | 160 | 95 | |
| Julia | 105 | 70 | |
| Chad | 275 | 190 | 70 |
| Nelle | 165 | 100 | 30 |
| Jenny | 145 | 70 | 15 |
| Edge | 225 | 125 | 60 |
| Komal | 85 | 50 | |
| Page | 245 | 175 | 50 |
| Mr. T | 275 | 175 | blue |
| Tow | 205 | 145 | 10 |
| LaShea | 120 | 65 | 15 |
| Megan | 100 | 65 | hold |
| Jessie | 115 | 70 | 15 |
| Ryan | 225 | 125 | 10 |
| Jose | 175 | 105 | hold |
| Isaiah | 230 | 145 | 70 |
| Ray | 225 | 140 | 80 |
| Shelby | 305 | 165 | 32 kg |
| Mark | 225 | 125 | 35 |
| Andy | 225 | 140 | 10 |
| Lauren | 85 | 65 | hold |
| Shanon | 85 | 57 | hold |
| Dustin | 175 | 100 | 30 |
| Kevin | 155 | 105 | 40 |
| Mer | 125 | 80 | hold 10# |
Active Recovery or Make Up Day **Test Week**
3 Rounds For Quality
200 M Run
10 Unweighted Lateral Step-ups (Total)
10 MB Half Moons (total)
10 MB Swings
10 MB Tic Tacs (Total)
10 Speed Skaters (Total)
50 M Farmer Walk
*Move at an easy to moderate pace, focus on great movement quality throughout, a good goal would be to finish 3-4 rounds
or
Make up Day
“True enjoyment comes from activity of the mind and exercise of the body; the two are ever united.” -Wilhelm von Humboldt
Reminder: Due to Chad Vaughn’s CrossFit Weightlifting Advanced Trainer Course being hosted at
CrossFit Austin, Saturday classes have been cancelled. Get out and play this weekend – hike, bike, run, swim, climb, enjoy the sun!
All Levels
A. 18:00 EMOM
Min 1 – 50 M Farmers Walk
Min 2 – 3-5 Oxidative Push-up 4040
Min 3 – 15-20 UB Double Unders
B. 3 Rounds
800 M Run
10 Kneeling Half Moons
10 Tree Tops
10 Corner Wipers
*Steady aerobic pace
Reminder: Due to Chad Vaughn’s CrossFit Weightlifting Advanced Trainer Course being hosted at
CrossFit Austin, Saturday classes have been cancelled. Get out and play this weekend – hike, bike, run, swim, climb, enjoy the sun! There may be a fun alternative with a CFA Coach in the works as well so keep an eye out!
Performance & Foundations
A.18:00 EMOM
Min 1 – :30 Handstand Hold or Walk
Min 2 – 2-5 Strict Toes to Bar (can use Bar or Rings)
Min 3 – 6 / leg DB Walking Lunges
B. Jackie
1K Row
50 Thrusters (45 lb bar)
30 Pull-ups
*12:00 Time cap
” I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.” -Jimmy Dean
