A. 18:00 E202
1 Hang Power Snatch + 1 Power Snatch x6 Sets
then…
2 Snatch Liftoff + Snatch DL x 3 Sets
B. 10:00 AMRAP
6 Front Squat @ 165/105
12 Double Unders
200 M Run
“There is an invisible strength within us; when it recognizes two opposing objects of desire, it grows stronger.” –Rumi
Partner Workout
20:00 AMRAP
3 Snatches @ 105/75 lbs
6 Clean and Jerks @ 105/75 lbs
9 CTB Pull-Ups
54 Double-Unders
*partners alternate completing all the work or each movement.
Example
Round 1
P1: 3 Snatches @ 105/75 lbs
P2: 3 Snatches @ 105/75 lbs
P1: 6 Clean and Jerks @ 105/75 lbs
P2: 6 Clean and Jerks @ 105/75 lbs
P1: 9 CTB Pull-Ups
P2: 9 CTB Pull-Ups
P1: 54 Double-Unders
P2: 54 Double-Unders
etc… for 20:00
Black Friday Deals at CrossFit Austin
[Check It Out]
A. 12:00 E:90 O:90
3 Sumo Deadlifts @ 65%
B. 25:00 for Quality
Partner A: 1K Row
Partner B:
AMRAP
25 yd Bear Crawl
25 yd Unweighted Lunges
5 / side KB Suitcase DL
C. 3 Rounds
8 Bent Over Row
8 Strict Chin-ups
*recommended weight 135/95
Tonight – Night of Champions!
Next Week CFA will have an altered schedule during the Thanksgiving Holiday.
[Check it out]
A. In 10:00
3 Sets
10 Hollow Rock
10 Band Face Pulls
10 Kip Swings
B. 10:00 EMOM
Min 1- 3-5 TTB
Min 2- 3-5 Burpee Box Jump Overs
C. 5 Rounds
200 M Run
10 Burpees
15 Ball Slams
2:00 Rest + remaining time under cap
*2:00 Cap / round
*Time / round recorded
*goal is to progressively get faster each round
Tomorrow night! Friday @ 6:00 pm
There is still time to register! Scaled and Rx weights available!
Not lifting? BYOB and come party with us!
{Night Of Champions}
A. 10:00 E202
Back Squat x2x6 @ :05 Pause
*Goal is to increase from last week
B. 5:00 EM0M
Deadlift x2x1 @ 50%
Deadlift x2x1 @ 55%
Deadlift x2x1 @ 60%
Deadlift x2x1 @ 65%
Deadlift x2x1 @ 70%
In 9:00
Deadlift x2x1 @ 75%
Deadlift x2x2 @ 80%
C.3 Rounds
8 Stiff Leg DL
8 Good Mornings
*recommended weight 135/95
“Kites rise highest against the wind – not with it.” –Winston Churchill
A. 9:00 EMOM
Min 1 – 3 Close Grip Bench Press
Min 2 – 3 Neutral Grip Bench Press
Min 3 – 3 Wide Grip Bench Press
*Use approximately 70% of floor press max
*Press the bar as fast as possible off of the chest all the way to lockout.
B. 10 Rounds
5 Pull-Ups
10 Push-Ups
15 Russian KBS @ 24/16
then…
20 Power Clean (135/95 lbs)
*Total time recorded
*30 minute cap
Extra Credit
6:00 EMOM
2-4 Strict Pull-ups
*pull as high as possible, good clean reps, best done before class.
FRIDAY, NOV. 20TH || NIGHT OF CHAMPIONS
[REGISTER HERE]
“I decided to fly through the air and live in the sunlight and enjoy life as much as I could.” –Evel Knievel
A. 18:00 E202
1 Hip Power Snatch + 1 Hang Power Snatch + 1 Power Snatch x6 Sets
then…
3 Snatch DL x 3 Sets
*goal is to increase slightly from last week, or do the majority of your sets at your heavies weight from last week
B. 7 Rounds
10 Box Jump Overs @ 24/20
10 Front Squats @ 95/65
*Time recorded
“Life isn’t about finding yourself. Life is about creating yourself.” –George Bernard Shaw
9:00 am
Row 2000 Meters
45 Pull-Ups
30 Hang Power Snatches 95/65 lbs
*complete congo style in 3-4 person teams
10:00 am
Friday, November 20th || Night of Champions
{Check it out!}
[what] What we like to call “The Prep” is designed to introduce new clients to the fundamentals and essential movements often seen in our group classes. The Prep is a course that teaches proper movement, recovery, mobility strategies, and a crash course on nutrition & lifestyle. This beginners program ultimately gives our clients the tools to make their time at CrossFit Austin life changing. We’re not just movers and shakers at CrossFit Austin – we’re thinkers, too. Producing athletes that train smart, work hard and also know their stuff is what we’re all about.
Train Smart | We’ll teach you to lift & move proficiently
Dedicated time working on the technique of CrossFit Movements over the course of 12 classes, with technical consistency being a focus. Regular exposure to the movements will adequately prepare each client for success in the group class environment. Quality over quantity in your movement is our goal.
Work Hard | We’ll teach you to recover effectively
The body repairs and strengthens itself in the time between workouts. It’s in this time that the body adapts to the stress of exercise and the real training effect takes place. Learning what and how to fill this time outside of the gym is our goal.
Think Well | We’ll teach you to eat efficiently
The individuality and uniqueness of our clients are what makes our community a phenomenal place to thrive in their training. Nutrition can’t be ‘cut and paste’ for each individual – there’s no cookie cutter way to properly eat. Revolutionize the way you view nutrition and eat over the course of 12 classes and learn what works best for your ID.
[structure] The Prep = 1 Month of CrossFit Austin
If there’s one thing we take seriously, it’s quality over quantity. Yes, we care about each and every person who walks through our doors on a deeper level. You aren’t a dollar sign or a name on a sheet. You’re a member of our family. In our opinion, there’s no way to teach anyone new to CrossFit quality movement and technique in a short amount of time. Thus, our introductory course that isn’t a cram session squeezed into a few day’s time. It’s an investment of a month on both ends. You meet with your coach 3x/week for 4 weeks, learning the ins & outs of what CrossFit and CrossFit Austin is all about.
1 month | 12 Sessions
Just show up; we’ll do the rest. The Prep course you enroll in will meet 3x/week for 4 weeks. Structured like a CrossFit Class, your Prep course classes will be at the same time each day throughout the course length for 1-hour. Just show up, we’ll do the rest (we mean it!) – Your coach leads you through the hour class, from welcome, to warm-up, to workout with the learning in between.
1 Coach | 6 athletes
The Prep Course is limited to 6 clients per course to ensure everyone gets quality, semi-private coaching, and our coaches can focus on teaching instead of managing.
With limited space in each course, wait-list opportunities are available.
>>Click here<< to see a schedule of our upcoming Prep Courses
Learn more about the CrossFit Austin coaches leading The Prep here.
[what] For those that can’t make our available Prep Course classes or would prefer a more private introduction to CrossFit, we offer the “Private Prep”. You get all the great resources and coaching we provide in the Prep Course in one-on-one, private training with a coach. Due to the smaller more flexible setting we are able to expedite The Prep process and get you through the material quicker.
[structure] The Private Prep = 5 Private Sessions
No different than our regular Prep Course, the Private Prep focuses on quality instruction. Structure is a bit different though – You and your coach will meet for 5 private training sessions based on your scheduling. Each session runs for one-hour.
2 Weeks | 5 Sessions
Just show up; we’ll do the rest. 5 private session over the course of 2 weeks scheduled at your convenience. Your coach leads you through the hour’s session, from welcome, to warm-up, to workout with the learning in between.
1 Coach | 1 Client
The Private Prep Course is a one-on-one private introduction to CrossFit. Your coach will take you through the Prep Course curriculum in 5 private sessions, and tailor the program to your individual needs.
>>Click Here<< to enroll in a Private Prep Course and we will contact you within in 24 hours to schedule your sessions with your coach
Course Times:
{6:30 am on M/W/F} or {6:30 pm on M/W/Th}
4 weeks beginning November 30th!
CrossFit Austin has some amazing deals for Black Friday! All deals are in limited supply so get them while they last! These deals will begin on Wednesday {11/25} and run through Cyber Monday {11/30}
CrossFit Austin’s Prep Course:
$100 Group Prep {limited to 12 deals} Regularly priced – $200 {purchase online with code: PREPSGIVING2015} *The Prep begins Mon. Nov. 30!
$200 Private Prep {limited to 2 deals} Regularly priced – $250 {purchase online with code: PRIVATEPREPSGIVING2015}
[choose “personal training” from the drop down menu, then Private Prep]
CrossFit Austin Memberships:
12-Month Unlimited Group Class Membership – Paid In Full
$1500 for 12-months of Unlimited Group Classes
($2028 Full Price – Save $528)
6-Month Unlimited Group Class Membership – Paid In Full
$1200 for 6-months of Unlimited Group Classes
($900 Full Price – Save $300)
Limited to 3 offerings of each – When they’re gone, they’re gone!
Current Members: 12 Months of Unlimited Classes begins on the first day of your next month’s current contract ‘start’ date
New Members: 12 Months of Unlimited Classes begins on the day of your purchase
No Refunds Available // Prices Do Not Include Tax
Contact us to purchase!
**Don’t forget our New Member November deals running through November 30th!