Halloween falls on a Saturday this year and we’re going to celebrate! Join us for our regular Saturday morning classes and don’t forget to wear your costumes! After the 10:00 am class we’ll fire up the griddle and have a party! We’re doing things a little different and going with Brunch this time and some basketball! BYOB and a dish to share – Halloween themed food gets extra points!
Test 3
A. 3 Rounds
30 Double-Unders
10 Pull-Ups
10 Front Squats @ 115/75 lbs
12 Push Press @ 115/75 lbs
*time recorded
B. (not a test)
3 Rounds
25 Glute Bridges
6-8 Partner GHR
:60 Plank Hold
“Try, try, try, and keep on trying is the rule that must be followed to become an expert in anything.” –W. Clement Stone
Test 1
1 RM OVHD Squat w/ :02 pause in bottom
*weight recorded
Test 2
1 Mile Run
*time recorded
“What great thing would you attempt if you knew you could not fail?” –Robert H. Schuller
*No classes or Open Gym Saturday 10/10 due to the event*
Come cheer on your friends!
*Spectator tickets are $10 cash only at the door.
SCHEDULE
7:00 AM
Check-in Begins
Spectator Admissions begin
7:45 AM
Check-in ENDS
ALL JUDGES REPORT
ALL ATHLETES REPORT
7:55 – Workout #1 Judge’s briefing
8:05 – Workout #1 Athlete Briefing
8:15 – Workout #1 Begins
9:05 – Workout #2 Judge’s Briefing
9:15 – Workout #2 Athlete Briefing
9:25 – Workout #2 Begins
10:19 – Workout #3 Judge’s Briefing
10:29 – Workout #3 Athlete Briefing
10:39 – Workout #3 Begins
11:41 – Final Judge’s Briefing
11:51 – Final Athlete Briefing and Top 5 Announcement
12:01 PM – Final Begins
1:30 – Awards
Tomorrow is a big day for several of our folks! We have members competing in the SuperFit Games hosted here at CrossFit Austin and we also have some folks heading down to Texas State for the Ironcat Open. We want to wish all of these folks good luck tomorrow as they head out to show what their made of!
SuperFit Games:
Kim (Scott) Peabody & Jenni Demske
Leigh LeGare & Stacey Magnesio
Tim Garland & Austin Coover
Jose Gonzalez
Josh Harris & Cody Watkins
Robyn Schoen
Ironcat Open:
Erica Cuellar
Bev Lopez
Vy Mai
Matt Cecilio
CFA will be closing at 5:00 pm to set up for SuperFit – evening Open Gym is cancelled.
A. 3 Rounds
:45 OVHD Carry
:15 Rest
:45 Zercher Carry
2:15 Rest
B. 3 Rounds
10/ Side DB SuitCase DL
10/ Side Waiter Squat
C1. Partner GHR x10x3
C2. Good Morning x10x3
SuperFit Games is Saturday! Come on out and support these competitors.
[Spectator tickets – $10 cash at the door]
A. 15:00 HSPU Practice
B. 20:00 AMRAP
4 HSPU
8 KB Swings 24K/20K
12 Back Squats @ 115/75
200 M Run
“It takes but one positive thought when given a chance to survive and thrive to overpower an entire army of negative thoughts.” –Robert H. Schuller
A. 12:00 E202
Split Jerk x1x6 @ 90-100%
B.10:00 E202
Snatch DL x3x5 by feel
C. 3 Sets
Max Strict Pull-ups
1 Squat Clean + 3 Front Squat
Rest 3:00-5:00
“Only those who will risk going too far can possibly find out how far one can go.” –T. S. Eliot
A. 20:00 E202
2 Power Cleans x 6 sets by feel
then…
3 Clean Deadlifts x 4 sets by feel
*goal is to increase gradually every set
B.10:00 AMRAP
12 Pull-ups
9 Power Cleans @ 115/75 lbs
6 Box Jumps @ 24/20
“The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.” –Arnold Schwarzenegger
A. 12:00 E202
OVHD Squat x1x6 @ 90% w/ :02 Pause
B. 12:00 E202
2-4 HSPU + `5-10 DUs.
C. 200 M Run
10 Burpees
20 DUs
400 M Run
8 Burpee
16 DUs
600 M Run
6 Burpees
12 DUs
400 M Run
4 Burpees
8 Dus
200 M Run
2 Burpees
4 DUs
“I don’t focus on what I’m up against. I focus on my goals and I try to ignore the rest.” –Venus Williams
