Genevieve

WOD 7/15

Performance
5 Rounds
5/Arm Hip DB Snatch 35/20 lb
5 Deadlifts @ 185/115 lbs
5 CTB Pull-ups

Foundations
5 Rounds
3-5/Arm Hip DB Snatch 35/20 lb
3-5 Deadlifts
5 Horizontal Ring Rows

“Try to look at your weakness and convert it into your strength. That’s success.” -Zig Ziglar

Performance & Foundations – AM
Josh 6:23
Gage 5:03 rx
Suzy 5:45
Ivan 6:00 rx
Fernando 6:15
Janet 5:24
Lee 5;59 rx
Matt 5:16 rx
Vy 6:10 rx
Reed 6:11
Sean 5:59
Jesse 5:59
Ballet 6:24 rx
Tow Matt 6:39 rx
Jose 7:30 rx
Mr.T 4:08
Page 4:28
Roland 11:12
Brian 5:40
Jillian 5:46 rx
Kim 5:40
Zeus 5:42
Andy 5:35
Adrian 6:45
Danielle 5:00
Lane 5:40
Silas 6:40
Scott 7:40 rx
Mercy 5:45
Jenny 6:29
Kevin 8:30
Michele 5:52
Sissy 5:10
Bev 5:03
Ladies Class
Mer 6:14
Red 9:08
Valeria 8:30
Performance – PM
Nole 4:52 rx
Todd 3:54 rx
Gil 6:00 rx
Jessica 8:50 rx
Shanon 8:37
Daniel 8:45 rx
Malia 6:46
Sydney 7:01
Lauren 7:05
Chad 6:20
Jeanette 6:46
Marco 8:32
Nicole 6:37
Amber 6:36
JRod 5:47
AG 6:11
Ashley 5:47
David 7:58
Chandan 6:46
Rahul
Sarah 6:12
Carrie
Chad 6:09
Kayleen 6:53
in Workout of the Day 1 comments

June Shameless Selfie Winners #CFASelfie6

We received a plethora of amazing selfies from the lovely folks of CrossFit Austin all through the month of June. To reward your efforts we held drawings based on your selfie entries. We’d like to take a moment to recognize the photogenic folks that won our Shameless Selfie drawings!

We had a blast seeing all these Post WOD glamour shots and can’t wait to do it again!

 

Week 1 Winner- Julie “Crash” Shamblin

crash

Week 2 Winner- Dylan Faulkner

dme selfie

Week 3 Winner- Malia White

malia2

Week 4 & Ultimate Swag Bag Winner – John “Jay Rod” Rodriguez

jay rod selfie

in Announcements / Events 263 comments

WOD 7/14

Performance
A. E303
Thruster x4x4 @ 80% of Best Thruster
*Accumulate 20 CTB Pull-up in sets of 2-3 during rest time.

B. 12:00 AMRAP
15-12-9-6-3
Thruster @ 95 lbs
Burpees
12:00 Cap
*Every 1:00 rest :30, start back at set of 15 if the workout is completed before the 12:00 mark

Foundations
A. Clean to Thruster work for 20:00
*go over progression and build up by feel

B. 15-12-9-6-3
Thruster @ 95 lbs
Burpees
12:00 Cap
*Every 1:00 rest :30, start back at set of 15 if the workout is completed before the 12:00 mark

**Extra Credit**
Accumulate 3:00 in a weighted Front Plank

“The purpose of life is a life of purpose.” -Robert Byrne

7.14

Foundations & Performance – AM reps #
Ebelia 90 45
Mitch 98 75
Suzy 93 35
Brian 96
Kate 109 35
Matt 112 75
Vy 113 55
Kristi 50 55
Humberto
Victor 84 55
Janet 105 55
Carlos 95 65
Gilbert 111 75
Ballet 121 75
Jose 109 75
Adrian 87 65
Megan 95 40
Dayna 144 65
Lane 98 75
Omar 90 95
Mary 106 55
Maureen 98 35
Chris 97 65
Allyson 115 65
Morgan 107 55
Kevin 84 65
Mer 103 45
Mercy 100 45
Dustin 108 75
Danielle 104 45
Fro 95 75
All Levels – Noon
Andy 78 55
Performance & Foundations – PM
Adelle
Kline 90 75
Jerry
Emma 84 rx
Danielle 10:52 rx
Ashley 52 55
Komal 107 35
in Workout of the Day 200 comments

July Free Community WOD

Work hard | Sweat hard | Play hard

Come join us on Saturday July 19 @ 9:00 am for a free workout with the CrossFit Austin community  

Community workouts are open to everyone and a great way to find out what CrossFit is all about.

All skill levels welcome.

Current members: Bring a friend

First timers: Meet a friend

free wod

REGISTER HERE

in Events 2,079 comments

Training 7/11

Women
Warm up C

A.
E:30 O:30
1 Power Clean x 30sets @ 65%

B. KB Side Press 4×8-10 w/ 90s – 2 min rest
*Perform just like the video except stand up all with the KB overhead

C. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

D. WTD  Back Ext 4×6-8 (30X0) w/ 90s- 2 min rest

Cool Down: 15 min Easy Aerobic Bike, Row, Walk

Men

Warm up C

A.
E:30 O:30
1 Power Clean x 30sets @ 65%

B. DB Split Squat 4×8/ea leg@75% (30X0)  w/ 90s  rest

C. Seated DB Press 4×8-10 30X0 w/ 90s – 2 min rest

D. DB Trap 3 4×6-8 (30X0) w/ 90s – 2min rest

Cool down: 15 min Easy Aerobic Bike, Row, or Walk

in Competitor Posts 234 comments

WOD 7/11

All Levels

A.16:00 Alt. EMOM
even: 5 TnG Power Cleans
odd: 10 UB Wall Balls
*PC weight recorded

B. 8 Rounds
500 M Row or run 400 M Run
:90 Rest
*Alt. Each Round
*Each set should be around 80-85% effort not all out, goal pace is 2:00 or under

salmon

 

All Levels
Vy
Matt
Mitch
Gage
Brian
Kate
Josh
Ivan
LaShea
Jose
Dayna
Mark
Ryan
Megan
Ballet
Allyson
Morgan
Kim
Mer
Sarh
Gil
Jessica
Maureen
Chris
Shelby
Marco
Nole
Shanon
Sean
in Workout of the Day 1 comments

Murph Follow Up

MURPH was yet again a success! 

We paid tribute to the fallen Lieutenant Murphy, we honored our country in celebration of our Independence, we ran, pushed, pulled, squat and ran some more, and we came together as one to support one of our own. 

 A heartfelt thank you to everyone who came out for MURPH on the 4th!! 

Together, CrossFit Austin and CrossFit Valor raised $3239.72!

 We truly proved what the power of community and the force human connection can have as we came together, sweat together, worked together, and bound together!

A message from Genevieve:
Words cannot express how incredibly grateful we are for the love, support, and generosity of this community. Losing a brother has been the most difficult thing I’ve ever had to go through, but having my CFA and Valor family by my side has helped tremendously. On behalf of myself and my family I want to say thank you from the bottom of my heart. I have never felt so blessed. 
*From my mother: 
There is no way I would’ve made it through this so far without all the caring, love and prayers from everyone. Thank you all so much.
in Workout of the Day 268 comments

WOD 7/10

Performance
A.10:00 EMOM
4 DLs @ 60-65% not TnG

B. 6 Rounds
3-5 UB Power Jerks  @ 65%
3-5 UB Pull-ups
Rest 2:00
*Sets must be :30 or under

C. 5 Rounds for time
5 Hip DB Snatch / Arm @ 35/20
200 M Run
*time recorded

“Unity is strength… when there is teamwork and collaboration, wonderful things can be achieved.” -Mattie Stepanek

Foundations & Performance – AM
Gage 6:10
Ebelia 6:48
Chris 5:48
Maureen 6:33
Vy 5:41
Matt 5:38
Janet 5:41
Josh 6:21
Ivan 5:30
Braden 6:01
Brian
Mark 5:28
Mr.T 8:00
Roland 7:57
Gilbert 5:42
Page 5:25
Schittone
Dayna 5:55
Jillian
LaShea 5:38
Ryan 6:19
Kristi 6:20
Jables 6:24
Adrian 7:30
Jose
Suzy
Ladies Class
Lulu 7:53
Mer 6:32
All Levels – Noon
Omar 6:01
Beverly 5:13
Gil 5:32
Performance & Foundations – PM
Morgan
Amber 6:35
Kayleen
Mark 6:30
JRod 8:32
Matt 6:34
Sean 6:13
MG 8:41
Lane 7:29
Tristy 7:29
Jeanette 8:34
Sarah 7:19
Sean 6:40
Jesse 7:20
Chad 6:11
Nole 5:56
Carrie 7:44
Jessica 6:22
Rahul 6:47
in Workout of the Day 214 comments

WOD 7/9

Performance
A. E202
HSC x2x6 @ 80% of Today

B.Front Squat x2-3 x4 Sets AHAP
Back Squat x5x1 @ Today’s FS Weight
Rest :90-2:00

C. Bench Press x1-2×2 @ 90-95%
CGBP x5x2 @ 75-80%
Rest :90-2:00

“For success, attitude is equally as important as ability.” -Walter Scott

 

in Workout of the Day 259 comments