Performance & Foundations – Post Test Week
3:00 Max Pull-ups
3:00 rest
3:00 Max Cal Row
3:00 Rest
3:00 Power Snatchs 75/45
3:00 Rest
3:00 Max 20 M Shuttle Run (10 M down, 10 M Back)
“Endurance is not just the ability to bear a hard thing, but to turn it into glory.”-William Barclay
Saturday Skills @ 11:00am with The G Team – This Saturday!
Who
Coaches Tim Garland & Mark Grande – The G Team!
Skill
Muscle Up
Prerequisites
2-3 Strict Pull-ups
2-3 Ring Dips
2-3 Kipping Chest to Bar
“And an A-1 attitude!”
Join Mark & Tim this Saturday for some Muscle Up action! Come work on technical steps toward achieving your muscle-up and/or get your first muscle-up before you go! Reservation reserved for athletes who meet the prerequisites, please.
Performance & Foundations 20:00 For Quality
300 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
“Quality is not an act, it is a habit.” -Aristotle
All Levels:10:00 am Class
16 Rounds in a :60 Window: 7 Toes to Bar
100 M Run
Max PC @ 135/95
*2 person team, partners each complete 1 round then rotates, each person completes 8 round
*Record total PC completed
**Extra Credit**
30:00 Walk / Run
*Walk the Straights, run the curves, if you have a HR monitor keep you HR under 65% of Max HR
All Levels
40:00 Alt. EMOM
1:00 – 6 SA DB / KB Push Press (change arms each round)
2:00 – 6-8 UB Wall Balls
3:00 – 4-6 SA KB Lunge (change arms each round)
4:00 – 200 M Lateral Slide (Red line to red line 4 times)
**Extra Credit**
30:00 Walk / Run
*Walk the Straights, run the curves, if you have a HR monitor keep you HR under 65% of Max HR
The Prep at CrossFit Austin – Starting August 4th!
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 attendees The Prep Course will be limited to 6 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 4th. Morning | Monday, Wednesday, and Friday at 6:30 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 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)
