Genevieve

Sweat with your Sweetheart || February 13

swys

Looking for something special to do with your Valentine?

Join us for CrossFit Austin’s Annual Sweat with your Sweetheart WOD!

Whether it’s your husband, wife, fiancé, girlfriend, boyfriend, brother, sister, best friend, random person you met on the way….doesn’t matter to us! Grab a partner and lets get sweaty!
{The couple that sweats together, stays together…}

Saturday, February 13th @ 10:00 am
Free Class open to the public!

Non-members, members and loved ones can sign up for this fun and free event here! Regularly scheduled group classes on Saturday (2/13) have been replaced by this event, so be sure to follow the registration link to  participate. Workouts will be designed for all ability levels, making this is a great time to spread the word and come in for a fun workout!

Sign Up Here!

**9:00 am group class cancelled**

in Events 2 comments

WOD 1/30

**Two person teams**

A. Build to Heavy Single in the Snatch

B. 4 Rounds
15 Snatches @ 115/75
10 CTB Pull-ups
*Athlete’s alternate each round, both athletes will complete all 4 rounds

**Extra Credit**

Spend 10:00 Making attempts at a Muscle-up

or

Static Dip x3-5×4 rest 2:00
*add weight if you can complete 5 through full ROM

The Prep starts Monday!
Join Us!

 getting started

in Workout of the Day 344 comments

WOD 1/29

A. 16:00 EMOM
Min 1 – 2-4 Strict CTB Pull-ups
Min 2 – 10 Laterals Lunge / leg
Min 3 – :50 M Double KB OVHD Carry
Min 4 – 5 Toes to KB

B. Team 400 Cal  Row
2 person teams
rotate every 50 cals  

Good Luck to All of our Athletes competing in The Fittest Games!
{Competition Schedule}

desire

 

in Workout of the Day 2 comments

THE FITTEST GAMES SCHEDULE || Good Luck CFA Competitors!

{SPECTATOR TICKETS}

TOMORROW starts The Fittest Games! We want to wish our folks the very best of luck as they go out to compete this weekend. Austin Coover, Isaiah Rosario, and Matt Milldrum will be competing as Individuals and Team CrossFit Austin will have Stacey Magnesio, Leigh LeGare, Josh Harris, and Tim Garland. Go get ’em guys!

Below is the schedule for Friday and Saturday. Let’s get out there and show them some love!

 

Friday
AM
8:00 – 8:20 /Team CFA / Pad 2, Gym Dense
8:20 – 8:50 /Austin Coover/ Pad 3, OHS Ladder
10:00 – 10:20 /Team CFA/ Pad 1, Cardio Density
10:50 – 11:00 /Isaiah Rosario/ Pad 2, Gym Dense

PM
12:05 – 12:15 PM /Matt Milldrum/ Pad 2. Gym Density
12:30 – 1:10 PM /Team CFA / Pad 3, OHS
1:03 – 1:33 PM /Austin Coover/ Pad 1, Cardio Density
2:20 – 2:30 PM /Matt Milldrum/ Pad 3, OHS
3:30 – 3:40 PM /Austin Coover/ Pad 2, Gym Density
3:40 – 4:10 PM /Isaiah Rosario/ Pad 3, OHS

Saturday
AM
8:50 – 9:10 /Isaiah Rosario/ Pad 1, Double Fugly
9:17 – 9:25 /Austin Coover/ Pad 2, Kong 2.0
10:30 – 10:50 /Matt Milldrum/ Pad 1, Double Fugly
11:20 – 11:40 /Team CFA/ Pad 2, Fattly Gymnasty

PM
12:53 – 1:01 PM /Isaiah Rosario Pad 2, Kong 2.0
1:48 – 2:06 PM /Matt Milldrum/ Pad 2, Kong 2.0
2:30 – 5:00 PM /All/ Finals

in Blog 262 comments

WOD 1/28

A. 5 Rounds for Time
400 M Run  
15 Wall Balls @ 20/14 lbs
15 Double Unders
*20:00 Time Cap
*Time recorded
B. Coach’s / class’s choice gymnastics skill practice

Tomorrow & Saturday!! Go out and support our folks competing in The Fittest Games!
{Spectator Tickets}

in Workout of the Day 210 comments

WOD 1/27

A. 18:00 EM0M
Min 1: 3 Front Squats @ 80%
Min 2: Max time CTB Hold  (no longer than :60)
Min 3: Rest

B. 18:00 EM0M
Min 1: 3 Snatch DL @ 95-105% of Snatch
Min 2: 2-3 Deep Ring Dips (add weight if 3 is easy)
Min 3: Rest

C. 3 Rounds
10 Toes to KB
:15 Plank Hold (on hands not elbows)

Extra Credit
9:00 E3O3

Toe Nail Muscle-up Transitions x5x3

or

2:00 of Max Kip Static Dips (on boxes)
*Good clean reps come off the boxes before you hit failure

“The soul should always stand ajar, ready to welcome the ecstatic experience.” –Emily Dickinson

in Workout of the Day 272 comments

WOD 1/26

A. 4:00 EMOM
Hip + Hang + Full Clean x1+1+1×4

4:00 EMOM
Hang + Full Clean x1+1+1×4

10:00 E202
Clean x1x5 build to a challenging weight

B. 8:00 AMRAP
7 CTB Pull-ups
15 Burpees
*reps recorded

rest until clock hits 12:00

6:00 AMRAP
5 Hand Release Push-ups
10 Shoulder to Overhead @ 115/75
30 Double Unders
*reps recorded

“A good head and a good heart are always a formidable combination.” –Nelson Mandela

Screen Shot 2016-01-25 at 3.12.57 PM

in Workout of the Day 284 comments

WOD 1/25

A. 20:00 E404
TnG Snatches x10x5 by feel
*During Rest accumulate 20 Kip  TTB in sets of 2-3  

B. 10:00 AMRAP
15 Box Jumps or Step-ups @ 24/20
25 Air Squats
50 Double Unders
*reps recorded

Extra Credit

10:00 EMOM
2 Jump into Bottom of Ring Dip

in Workout of the Day 267 comments

WOD 1/23

A. Test 5

Team 14.5
21-18-15-12-9-6-3
Thruster @ 95 / 65
Bar Facing Burpees
*two person teams
*Time recorded

Teammate 1 completes the round of 21
then
Teammate 2 completes the round of 21
then
Teammate 1 completes the round of 18
then
Teammate 2 completes the round of 18
etc… until all reps are completed  

in Workout of the Day 352 comments

WOD 1/22

A. 20:00 EMOM
Min 1 – 2-3 Toes to Bar
Min 2 – 25 yd Unweighted Walking Lunge
Min 3 – :30 Hollow Hold
Min 4 – 2-3 L-Sit Pull-ups

B. 20:00 for Quality
50 Cal Row
200 M Run
50 Russian KBS
200 M Run
50 M Farmers Walk
200 M Run

Go support our CFA Competitors next Friday & Saturday at The Fittest Games!
{Spectator Tickets}

in Workout of the Day 308 comments
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