A. E:90 O:90
Snatch Balance x3x5 sets (build to a challenging weight)
B. 14:00 E2O2
2 Power Snatches (build to a challenging Weight)
+
5-10 Perfect Push-ups
C.7:00 AMRAP
8 Hang Power Snatches @ 95 / 65 / 45
16 Wall Balls @ 20lb/10ft, 14lb/10ft, 10lb/8ft
*Total round recorded
Optional ‘Cash Out’:
5 Rounds of “Cindy”
“Good teachers know how to bring out the best in students.” -Charles Kuralt
Teams of 2,
4 rounds
3 Strict Pull-ups / person
(spot each other if needed)
400m bumper plate run @ 45lbs / 25lbs / 15lbs
(one plate shared between partners, both run together, carry anyhow)
30 alternating box jumps @ 24” / 20” / 12”
(15 each person)
60’ OVHD Plate Lunges @ 45lbs / 25lbs / 15lbs
(Split anyway)
*Team time recorded
Scaling Guide:
Goal:22 – 32 minutes, about 6.5 minutes per round.
Barbells for Boobs Fundraising event – October 29
Register for Team CrossFit Austin!
A. 15:00 EMOM
Min 1- Push Press x3x5 @ 80-85%
Min 2 – DB / KB Split Squats x4/leg x5
Min 3 – Rest
*Pick a weight and % do all sets at the same weight in both the movements.
B. For Quality
200m run
Then…
10 sets
2 Muscle Cleans @ 95/65/35
2 burpees
Then..
400 M Run
Then…
25 Thrusters @ 95/65/35
Then..
200m run
*goal time 8-12 minutes
Optional ‘Cash Out’:
4 Rounds
12/ leg Single Arm Suitcase
12 OVHD KBS
*Switch Arms each rounds
Come out on Saturday 10/22 for a free injury assessment with Airrosti
Schedule HERE
A. Pistols Progressions / Practice
B. 4 rounds
5 Overhead Squat @ 115lb / 75lb / 55lb front squat)
10 Power Clean & Jerk @ 115lb / 75lb / 55lb
15 Abmat sit-up
15 Lateral burpee-over-bar
1:00 rest
*Total time recorded
Scaling Guide:
– Goal 15 – 20 minutes, about 4:30 per round including the rest.
– Scale Up: 135/85lb barbell.
– If OHS are an issue due to mobility or inability to break parallel, complete it as front squats to keep the bar load higher for the clean and jerks.
Barbells for Boobs & BOOrunch!
Check out the details
CrossFit Austin will be holding a fundraising event to help raise money for Barbells for Boobs! Join us on Saturday, October 29th where we will complete “Grace,” the official Barbells for Boobs workout, during the regular 9 & 10 am classes. We have created a CrossFit Austin Fundraising team where you can make a donation or join our team and help us fund raise to meet our goal!
Donate to or Join Team CrossFit Austin HERE.
Why are we fundraising for Barbells for Boobs?
So that together we can take action, raise funds and help detect potentially life-threatening breast cancer occurrences. Barbells for Boobs is dedicated to the early detection of breast cancer, with an emphasis on women and men under the age of 40.
Where does my donation go?
All fundraising efforts support much needed detection services in local communities across the country. Remember that the funds raised to support Barbells for Boobs mission are vital to those who may not have the means or access to critical detection services.
Here’s how you can help:
Make a donation of any amount on our fundraising team page or an individual team members page. For every $80 raised, ONE more person will know if they are living with breast cancer.
Additionally, you can spread the word and help us reach our goal by sharing this page on Facebook, Instagram and Twitter. Or even better, send an email to friends you think might be interested in contributing and include a link to our page.
Together, with one unified voice we can make a difference.
Together we can help. Because… Everyone Has a RIGHT to Know.
Stick around after the classes for a Halloween Celebration! Last year our “Boo”runch was AWESOME. If you missed it, Wes made pancakes while wearing a hotdog suit and it was the best thing ever. Wear your costumes for the WOD and stick around after for a brunch feast and mimosas!
A.5:00 EMOM
2 Hip Snatch + 1 Hang Snatch build to 55-60%
B.10:00 E202
Pause Squat Snatch x2x5 @ 65% (pause just below knee and pause in the bottom or squat)
C. 10:00 E202
Snatch DL x3x5 @ 90-95% of Snatch
D.10:00 E202
3 Segment Clean x2x5 @ 50-60%
*Stops:
– Below Knee
– Hip
– Squat
Optional ‘Cash Out’:
4 Rounds
6 toes to bar (strict if you can)
40 double unders
October Athlete of The Month – Bobby Nussbaumer
Check out his interview
Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.
Our October Athlete of the Month is Bobby Nussbaumer! Bobby became a member at CFA back in April of 2015! He’s part of the 5:30 am die-hards, starting his day off the best way we know how 😉 but you’ll also catch him in the evening Oly classes. He may be quiet, but trust us, there’s a fire burning in there and you’ll see it when that clock hits 3, 2, 1! We’ve enjoyed watching Bobby make continuous gains over the last year and a half and we’re excited to watch him continue to progress for many more years! Bobby, we are proud to have you as our October Athlete of the Month and as an awesome part of this community. Congratulations!
State your Name and/or Nickname please: First name is actually Robert, but I’ve always gone by Bobby.
Words to live by?
KCCO
Man of a few words 😉
What is your fitness background?
I played football from 3rd grade to the end of high school. So, most of my fitness/training was built around that. I worked out on my own for a couple years but never made much progress.
How long have you been CrossFitting?
Crazy to say but it’s been about a year and a half now.
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
I showed up about 10 minutes early to an evening class with no clue where to start. I remember the workout had push press and a shit ton of double unders. Two movements I had never done before. I was extremely nervous and lost. Now I feel right at home.
What’s your favorite part of CrossFit Austin?
The gym is my ideal place to start the day and a great way to relieve stress. I’ve never been the most talkative or outspoken person but the people I’ve met really make the experience that much better.
Current Training Goals/PRs?
Back squat 315. Deadlift 405. The usual. GAINS.
What advice do you have for folks just starting out in CrossFit?
Don’t be shy. Ask questions. Have fun.
What is your cheat meal go to? 
Mexican vanilla with Reese’s peanut butter cup from Amy’s Ice Cream.
Tell us about a moment you felt most proud of yourself during a workout.
Hitting a 20 pound PR at Night of Champions was pretty sweet. I was pumped after that.
If you could create a WOD and name it for yourself, what would it be?
Das Nuss
50- DUs
30- KB swings …lbs(idk, the heavy one?)
10- Power Cleans 155/85lbs
Four rounds for time.
What are your hobbies, interests and/or talents outside of CrossFit?
I’m usually playing other sports like dodgeball or flag football but I get hurt too often with those 🙁
Tell us something we don’t know about you…
I’ve lived in Texas for most of my life and I still don’t know how to 2-step
Longhorns or Aggies?
Longhorns!
Leave the fine folks of CrossFit Austin with some parting words…
Keep your chin up. Never mind what Billy Badass is doing over there, just focus on your goals and make your self better each day.
A. 14:00 EMOM
Min 1 – 2 Front Squats
Min 2 – 2 Strict Pull-ups (add weight as needed)
*Build up throughout the sets
B. “Stan” (Squat Only Fran)
21-15-9
Front Squats 95 / 65 / 35
Pull-ups
*10:00 Cap
*time recorded
Optional ‘Cash Out’:
3 Rounds
12 Burpees
100 M Farmers Walk
Scaling Guide:
– Goal – 2:30 – 7:00
“Looking after my health today gives me a better hope for tomorrow.” – Anne Wilson Schaef
A. 18:00 EMOM
Min 1- Push Press x2x6 @ 80-85%
Min 2 – DB / KB Split Squats x3/leg x6
Min 3 – Rest
*Pick a weight and % do all sets at the same weight in both the movements.
B. 5 Rounds
7 Deadlifts @ 135 / 85 / 55
7 Shoulder to OVHD @ 135 / 85 / 55
30 Double Unders
*10:00 Cap
*Time recorded
Optional ‘Cash Out’:
3 Rounds
:20 L-sit / Hang
20 Cal Row
Scaling Guide:
– 6 – 8 minutes Goal time
– scale up:DUs Must be UB, 155 / 105
– Only scale up if you think you can go sub 6 minutes
“Nothing is so strong as gentleness, nothing so gentle as real strength.” -Saint Francis de Sales
A. 2 Person Team WOD
30:00 AMRAP
100 M kb suitcase carry (50M / hand) @ 24K / 16K / 12K
8 Box jumps 24 / 20
8 left/8 right SA KBS @ 24K / 16K / 12K
8 TTB
16 burpees
*rounds + reps recorded
*Partners rotate after each exercise, everyone does all the work each round
