Performance & Foundations
A.
10:00 EMOM
1 Power Snatch
*Increase weight 2.5-5 lbs / set
*Record Best Weight
B.
Build to a heavy Front Squat in 10:00
*Record best Weight
C.Front Squat x1x6 @ 90%
“Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.” –Norman Vincent Peale
| Performance & Foundations – AM | ||
| Matthew | 120 | 225 |
| Lee | 125 | 235 |
| Mike r | 105 | 195 |
| Mitch | 115 | 205 |
| Victor | 125 | 185 |
| Adrian | 105 | 175 |
| Janet | 80 | 155 |
| Sarah | 70 | 115 |
| Vy | 70 | 125 |
| Michelle | 45 | 115 |
| Humberto | 90 | 135 |
| Melanie | 80 | 135 |
| Schittone | 135 | 255 |
| Ballet | 135 | 160 |
| LaShea | 75 | 135 |
| Claudia | 85 | 145 |
| Mike | 145 | 275 |
| Mr.T | 165 | 265 |
| Gilbert | 100 | 185 |
| Silas | 125 | 165 |
| Tow Matt | 125 | 205 |
| Jose | 95 | 175 |
| Tom | 170 | 265 |
| Dylan | 110 | 175 |
| Jenny | 75 | 145 |
| Ray | 130 | 245 |
| Matt | ||
| All Levels – Noon | ||
| Sydney | 60 | 100 |
| Jared | 127 | 250 |
| Faraon | 105 | 165 |
| Kevin | 110 | 210 |
| Joey | 145 | 165 |
| Ian | 150 | 295 |
| Jessica | 105 | 130 |
| Foundat & Performance – PM | ||
| Gil | mod | 145 |
| Heather | 90 | 135 |
| Leah | 80 | 135 |
| Scott | 115 | 185 |
| Matt | 125 | 185 |
| Fernando | 115 | 185 |
| Dan | 135 | 225 |
| Steph | 45 | 115 |
| Pam | 60 | 120 |
| Chris | 115 | 185 |
| Adelle | 25 | 35 |
| Matt | 35 | 35 |
| Jim | 25 | 25 |
Performance & Foundations
3 Rounds for Quality
10 Sprawls
10 Step-ups
10 Russian Sit-ups
10 DB Hang Power Snatch
500 M Row
“Life is a song – sing it. Life is a game – play it. Life is a challenge – meet it. Life is a dream – realize it. Life is a sacrifice – offer it. Life is love – enjoy it.” -Sai Baba
| Foundations & Performance – AM |
| Emily |
| Ebelia |
| Matt |
| Vy |
| Brian |
| Tineke |
| Sarah |
| Ivan |
| Josh |
| Melanie |
| Gage |
| Sissy |
| Janet |
| Beverly |
| Braden |
| Humberto |
| Lee |
| Adrian |
| Danielle |
| Steven |
| Ballet |
| Tow Matt |
| Jables |
| Tom |
| Claudia |
| Gilbert |
| Page |
| Jillian |
| Jose |
| Silas |
| Mr.T |
| Roland |
| Mary |
| Billy |
| Todd |
| Dylan |
| Ray |
| Ladies Class |
| Lulu |
| Shanon |
| Mer |
| All Levels – Noon |
| Kevin |
| Alex |
| Dustin |
| Joey |
| Faraon |
| Performance – PM |
| David |
| Gil |
| Missy |
| Ade |
| Jari |
| Matt |
| Joy |
| Jessica |
| Jeanette |
| Sean |
| Chris |
| Ian |
| Nicole |
| Frank |
| Chris |
| Jessica |
| Morgan |
| Cassie |
| Paul |
| Carrie |
Leah and Nicole competed this past weekend in the World War Fit competition. They moved up in rank after every WOD and ended the 2-day competition with an impressive 13th place! These ladies really represented CFA with awesome effort and drive and we couldn’t be more proud. Congratulations on a fantastic job!
Foundations & Performance
A.
10:00 EMOM
1-3 UB Pull-ups
B. Build to a heavy Power Clean to Overhead in 10:00
C.“Grace”
30 Clean and Jerks for Time 135 lb, 95 lb
*Time Recorded
“Grace is the beauty of form under the influence of freedom.” -Friedrich Schiller
| Foundations & Performance – AM | |
| Mitch | 2:22 rx |
| Shauna | 2:49 |
| Vy | 2:59 |
| Janet | 2:49 |
| Kerri | 3:19 |
| Melanie | 3:14 |
| Ivan | 3:45 rx |
| Sissy | 3:59 |
| Brian | 4:00 |
| Ebelia | 4:21 |
| Victor | 4:34 |
| Ken | 4:47 |
| Matthew | 4:34 |
| Creamer | 3:16 |
| Mr. T | 3:24 rx |
| Page | 3:11 rx |
| Jose | 3:53 |
| Dayna | 3:47 rx |
| Ballet | 4:34 |
| Steven | 4:38 |
| Megan | 4:30 |
| Jillian | 5:33 |
| Dylan | 3:30 rx |
| Jon | 4:14 |
| Ray | 4:28 |
| Todd | 3:12 rx |
| Matt R | 5:24 |
| All Levels – Noon | |
| Jared | 4:12 rx |
| Shanon | 4:51 |
| Sydney | 4:21 |
| Performance & Foundations – PM | |
| Ian | 3:25 rx |
| Gil | 3:18 95# |
| Jessica | 3:28 rx |
| Adrian | 5:05 95# |
| Gary | |
| Kevin | 4:12 115# |
| Dustin | 5:59 95# |
| Sophia | 5:35 |
| Matt P | 4:22 |
| Sean | 4:19 95# |
| Matt F | 3:40 115# |
| Pam | 4:33 55# |
| Stephanie | 3:25 60# |
| Christopher | 3:27 115# |
| Brande | 2:37 65# |
| Heather | 3:24 85# |
| Ally | 4:13 85# |
| Kim | 3:53 65# |
| Missy | 4:06 65# |
| Vamsi | 5:38 65# |
| Chandan | 3:50 65# |
| Chris | 4:37 75# |
| Schittone | 3:20 95# |
| Morgan | 3:37 55# |
| Julie | 4:31 55# |
| Mayela | 3:45 55# |
All Levels
2 Person Relay
20 Rounds
100 M Run
3 Burpees
4 ground-to-overhead @ 95 lbs, 65 lbs
5 Wall Balls @ 20 lb, 14 lbs
*Two person team, each teammate does a total of 10 Rounds
Only a few more days for this deal! Tell your friends >>Details Here<<
Only a few more days for this deal! Tell your friends >>All Levels
A. 12:00 Alt. EMOM
even: 12 Russian KB Swings
odd: 6 TTB
B. 3 Rounds
15 Burpee Box Jump 24/20
500 M Row
100 M Waiters Walk @ 24K, 20K (50 M R, 50 M L)
| All Levels | |
| Mitch | |
| Ivan | |
| Fernando | |
| Matt | |
| Vy | |
| Kerri | |
| LaShea | |
| Adrian | |
| Jessica | |
| Danielle | |
| Megan | |
| Nick | |
| Mr.T | |
| Jose | |
| Mike | |
| Ballet | |
| Victor | |
| Todd | |
| Mer | |
| Wax | |
| Julie | |
| Kristin | |
| Kevin | 15:55 16k |
| Gil | 19:14 20k |
| Faraon | 22:47 16k |
| Joey | 21:20 16k |
| Stephanie | 21:08 10lb db |
Performance & Foundations
7 Rounds
7 Power Clean
7 Push Press
200 M Run
7 Deadlifts
7 Back Squats
200 M Run
M: 115 lb, W: 75 lb
“High achievement always takes place in the framework of high expectation.” -Charles Kettering
| Performance & Foundations – AM | time | # |
| Gage | 25:10 | rx (row) |
| Beverly | 24:34 | 55 |
| Sarah | 29:03 | 55 |
| Vy | 24:56 | 55 |
| Matt | 28:23 | 95 |
| Kate | 30:35 | 35 |
| Adrian | 29:59 | 65 |
| Braden | 25:36 | 75 |
| Shauna | 30:00 | 55 |
| Ivan | 25:20 | rx UB |
| Fernando | 29:03 | db |
| Lisa | 32:28 | db |
| Ebelia | 32:15 | db |
| LaShea | 26:34 | 45 |
| Healy | 30:11 | 45 |
| Claudia | 28:04 | 45 |
| Page | 24:11 | rx |
| Creamer | 26:39 | 95 |
| Tow Matt | 32:04 | rx |
| Schittone | 30:05 | |
| Steven | ||
| Gilbert | 25:56 | 95 |
| Mr.T | 33:01 | rx |
| Jose | 31:53 | 75 |
| Erica | 26:29 | 65 |
| Ray | 25:29 | 75 |
| Todd | 32:03 | rx |
| Tom | 29:20 | rx |
| Kevin | 32:11 | 75 |
| Dylan | 28:41 | rx |
| Ladies Class | ||
| Mer | 29:20 | 55 |
| All Levels – Noon | ||
| Tito | 23:37 | rx |
| Joey | 23:52 | mod |
| Faraon | 27:02 | mod |
| Foundations & Performance – PM | ||
| Brian | 30:01 | 75 |
| Jeri | 26:18 | 55 |
| Matthew | 55 | |
| Mary | 24:52 | 55 |
| Gil | rx | |
| Walker | 29:04 | 55 |
| Sean | 25:14 | 75 |
| Kline | 22:55 | 70 |
| Matt | 26:32 | 85 |
| Vince | 28:23 | 75 |
| Adelle | 30 | L1 |
| Joseph | 30 | L1 |
| Alex | 30 | L1 |
| Jake | 29:10 | |
| Chanden | 21:48 | |
| Shanon | 20:48 | |
| Rahul | 31:01 | 95 |
| Heather | 24:55 | rx |
| Paul | 27:35 | 95 |
| Chrissy | 28:30 | 45 |
| Brad | 34:00 | 95 |
| Ian | 24:10 | rx |
| Missy | 32:41 | 55 |
| Cassie | 31:06 | 55 |
| PJ | 28:50 | 95 |
| Chris | 25:24 | 75 |
| JRod | 33:46 | 75 |
| Aubrey | 31:19 | 35 |
| C Lee | 27:55 | 95 |
Work hard | Sweat hard | Play hard
Come join us on Saturday May 10 @ 9:00 am for a free workout with the CrossFit Austin community
It’s Mother’s Day weekend so bring a friend, bring your mom, bring your friend’s mom!
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
REGISTER HERE
Performance & Foundations
A. Hip Power Snatch x4x4 by feel Rest 2:00
B. Snatch DL x1x6 90%+ Rest 2:00
C. Front Squat x2x6 @ 80-85%
D1. Half Moons x5/side x3
D2. Scap Push-ups x5x3
“We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face… we must do that which we think we cannot.” -Eleanor Roosevelt
