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
A. 10:00 EMOM
Min 1- 5 Single Leg DL (right)
Min 2- 5 Single Leg DL (Left)
B. 14:00 EMOM
Min 1- Push Press x1x7 @ 80-85%
+
DB / KB Split Squats x2/leg x7
Min 2 – Rest
*Pick a weight and % do all sets at the same weight in both the movements.
C. 4 rounds
15 hang power snatches @ 95 lbs / 65 lbs / 16K KBS
30 double unders
*time recorded
Optional ‘Cash Out’:
3 Rounds for Quality
15 Russian Kb swings
100m kb suitcase carry
Scaling guide:
DUs: 20 reps including attempts –> 15 attempts + 15 Singles –> Singles
Scale up: 115/75lbs and 50 double no scale up if you’re not confident you could do listed WOD in 4:00 or less.
A word from Wes:
We’re excited to announce that we’ve brought on Travis Reeves as regular coach on our morning schedule. Travis has been a major behind the scenes contributor at CFA since last spring. Most of you have seen him in the gym taking photos for our website, but he also spearheaded the renovation of the oly area and has been managing general maintenance and up keep of the gym.
Travis’s skills go far beyond handy work. He’s is a long time CrossFit coach that has earned his CrossFit Level 1 and Level 2 certification, as well as his USAW Sports Performance Certificate. Before he and his wife moved to Austin, Travis coached, programmed, and operated a small non-profit CrossFit Box in Patterson, NY.
Needless to say, we’re quite excited for Travis to begin his coaching career with us here at CFA. He will be primarily coaching the AM classes that were previously coached by Zach, and be filling in for Ben’s classes while he’s on another IFly adventure. Welcome to the team Travis!
-Coach Wes
About Travis:
Travis has always enjoyed hard work, mostly in the field of construction and maintenance – Functional fitness has been the best way to stay prepared for any task – roofing in 110 degree weather, digging trench for plumbing, or whatever may be on the punch list that day.
It’s been a love of fitness, CrossFit in particular, that has lead him down the path to become a personal trainer and coach. He really enjoys the deep sense of accomplishment in helping others achieve things they never thought they could be capable of doing.
Travis is an ACE Certified Personal Trainer; as well as CrossFit Level 2 Trainer and has a USA Weightlifting Level 1 Sports Performance Certificate. He reads everything he can get his hands on to stay current on sports science and truly enjoys diving into research on the “why” and “how” of biomechanics and fitness programming. Troubleshooting the more complex weightlifting movements is another passion of his. Sometimes Travis tends to be quiet and drift toward the background of large groups, but once you get him talking, especially one on one, he just might talk your ear off.
A word from Travis:
Just keep keeping on – enjoy the journey – it’s all about putting in the work and you will get results! Training with a wide a variety of people has been a wonderful experience – Their stories are not so much my successes but really their own triumphs – great and small. It’s been awesome to accompany good friends on their path to fitness and now I’m looking forward to new friendships and joining you on your fitness journey!
Contact Travis at Travis@crossfitaustin.com
A. 1 set of Max UB Kip pull-ups
B. 50-40-30-20-10
Double unders
Abmat sit ups
*Time recorded
Rest 10:00
C. 800 M Run Time Trial
*Time recorded
Check out the standards for this Friday’s Night of Champions competition!
A.5:00 EMOM
2 Hip Power Snatch + 1 Hang Power Snatch build 50-55%
B.16:00 E202
Power Snatch x1x8 build to 80-85%
C.15:00 EMOM
Min 1 – 3 Back Squats or Box Squat
Min 2 – 3/ arm SA Ring Row
Min 3 – Rest
*Build up throughout the sets
D. 8:00 EMOM
Min 1: 3-4 Handstand Push-up for Quality
Min 2: 5 GH Raises
Optional ‘Cash Out’:
2 Rounds
15 wall ball
200m run with medball
Farewell & Good Luck to Coach Zach!
You’ll be missed!
Today, we have a bittersweet announcement to make. This will be coach Zach Lane’s final week at CFA as he is making a move to Boise, Idaho. Zach has been a huge part of the CFA team for the last two years. His most visible role has been as a coach, but he’s also played a huge role in improving our social media presence, and also been a consistent part of our community as an athlete. Zach has always gone out of his way to work hard, and go above and beyond for the CFA community and for that we’re truly thankful for the time he’s spent with us.
While we’ll miss Zach, were excited for the new opportunity and journey ahead of him in Boise. Zach’s not one to bring attention to himself, but he did want leave you guys with a few words below.
A. 15:00 EMOM
Min 1- Push Press x3x5 @ 70-80%
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 time
12 shoulder presses @ 95 lbs / 55 lbs / 35 lbs
400m run
12 push presses (same)
200m run
12 push jerks [or shoulder to overhead anyhow] (same weight)
100m run
*Time recorded
Optional ‘Cash Out’:
3 Rounds
12 UB dumbbell thrusters
40 double unders
Scaling Guide:
– 3:30 – 7 minutes
– scale up the barbell weight to 115/75 if needed
– Strict Presses should be heavy enough it takes 2-3 sets to finish
NIGHT OF CHAMPIONS || WODS Released
We are 5 short days from our Night of Champions competition! As promised, below are the WODs we’ll see next Friday! Rx and Scaled weights listed below. Get yourself a partner and get registered! Remember, only 1 team member must register through the online system ($50 per team). We’ll email you to get your partner’s name and which division you’ll be competing in.
Event 1
“Captain Hiller”
4 RM Front Squat from the Ground
15:00 Time Cap
*Each team will have a station with a barbell and 300 lbs of weights for men, and 200 lbs of weights for women. Each team member will be allowed build up to as heavy a weight as possible in the allotted time. The first rep of each set must be cleaned by the athlete attemping the set. If the athlete squat cleans the first rep that will count as the first rep of the set. Athlete’s will be able to increase weight in 5 lb increments.
*The combined weight of both athletes will be the team’s score.
Event 2
“President Whitmore”
19 Burpee Broad Jumps (One Partner)
76 Power Snatches @ 75 / 55 / 35
19 Burpee Broad Jumps (One Partner)
76 Power Snatches @ 75 / 55 / 35
*18:00 Time Cap
*Team’s begin on the burpee broad jump course, each jump will be a defined distance and athletes will be required to get both feet over the line. The first half of the 19 burpee broad jumps will be completed by one teammate and the second half of the 19 burpee broad jumps will be completed by the other teammate. Teams then move to power snatches and can split work however they see fit. Teams then move back to the burpee broad jump course. The first half of the 19 burpee broad jumps will be completed by one teammate and the second half of the 19 burpee broad jumps will be completed by the other teammate. Teams then move back to power snatches and can split work however they see fit.
*The total time it takes the teams to complete the workout will be the team’s score. If teams do not complete under the time cap their score will be total reps completed.
Rx
M: 75 lb barbell
W: 55 lb barbell
Scaled
M: 55 lb barbell
W: 35 lb barbell