Test Day 1
A. In 15:00 find a
1 RM Back Squat w/ :03 Pause
*Weight recorded
B. Fran
21-15-9
Thrusters @ 95/65 lb
Pull-ups
*time recorded
“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.”– Arnold Schwarzenegger
Two Person Team
31 Burpees
31 KB Walking Lunges
31 Wall Balls @ 20/14
31 DUs (per person)
31 HR Push-ups
31 Abmat Sit-ups
31 KB Swings (per person)
31 Toes To Bar
31 KB Walking Lunges
31 Burpees
*Split work b/t partners unless noted otherwise
Are you ready for some costume fun in class and a “Boo”runch with CFA????
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A. 3 Rounds for Quality
8 DB Hang Clean to Press
8 Strict Horizontal Pull-ups
8 Lateral Plate Raises
B. For Quality
1K Row
30 KB Suitcase DLs (Total)
30 KBS
200 M Double OVHD KB Carry
Join us tomorrow at 11 am for a “BOO”runch!
Don’t forget to wear your costumes to class!
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A. 20:00 AMRAP
7 Box Jumps @ 24/20
7 Front Squats @ 135/95
7 Double Unders
7 Step-ups / leg @ 24/20
200 M Run
“Work hard for what you want because it won’t come to you without a fight. You have to be strong and courageous and know that you can do anything you put your mind to. If somebody puts you down or criticizes you, just keep on believing in yourself and turn it into something positive.” –Leah LaBelle
All month long New Members that sign up with us by November 30th will enjoy 15% OFF the first month of any 3 or 12 month membership!
To take advantage of this deal you can [Click Here] to purchase.
Just use code NEWNOVEMBER15 to apply the discount!
You can view all of our membership options [HERE]
Feel free to contact Genevieve at frontdesk@crossfitaustin.com with any questions
A. 18:00 E202
Set 1-3: 3 Push Press
Set 4-6: 2 Power Jerk
Set 7-9: 1 Split Jerk
*By feel
B. In 18:00
Bench Press x3x6 by feel
C. 3 Rounds for Quality
8 Strict Pull-ups
8/ Leg KB Walking Lunge
:45 KB OVHD Carry
“People grow through experience if they meet life honestly and courageously. This is how character is built.” -Eleanor Roosevelt
CrossFit Austin and Austin Weightlifting are excited to begin the second session of our Olympic Weightlifting 101 course! We are proud to offer a program that will help beginners dig deeper into the world of Olympic Weightlifting. We’re offering this 6 week course as an introduction to the Olympic lifts in an effort to better prepare our new folks for the next step in their training, whether that is CrossFit group classes or our Group Olympic Weightlifting classes.
When: Tuesdays at 5:30 pm & Saturdays at 9:00 am – First session begins November 10th!
Cost: $60
Olympic Weightlifting 101:
Weightlifting 101 is designed to teach beginners proper form and technique of the Olympic lifts, The Snatch and The Clean & Jerk. We will break it down to the basics and take time to analyze and correct form so that you can perform these lifts safely and efficiently. Through a series of progressions over the 6 week period, our goal is to have you lifting confidently as you transition into the next step of your training whether it be CrossFit group classes or our next level of Olympic Weightlifting classes.
6 Weeks || 12 Sessions
The Weightlifting 101 class will meet 2x/week on Tuesdays at 5:30 pm and Saturdays at 9:00 am.
1 Coach || 8 Athletes
This course is limited to 8 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.
To see a schedule of our upcoming courses click here.
To learn more about the coaches teaching Weightlifting 101 click here.
A. 24:00 EMOM
Min 1: 3 Back Squat @ 75%
Min 2: 8 Burpees
Min 3: Rest
Min 4: Rest
B. 4 Rounds
10 Hang Power Cleans @ 135/95
20 Wall Balls @ 20/14
Rest 2:00
*time / Round recorded
*2:00 Cap / Rounds
“You’ve done it before and you can do it now. See the positive possibilities. Redirect the substantial energy of your frustration and turn it into positive, effective, unstoppable determination.” –Ralph Marston
“Helen”
3 Rounds
400 M Run
21 KBS @ 24/16
12 Pull-ups
*time recorded
“Don’t watch the clock; do what it does. Keep going.” –Sam Levenson
Two Person Team
4 Rounds
12 TTB
12 STO @ 95/65
12 Box Jumps
*teammates split the work however they see fit
*time recorded
15:00 Cap
rest 5:00 (+remainder of time cap)
3 Rounds
10 Ground to Overhead @ 95/65
200 M Shuttle (50 M x4)
*teammates alternate each round and each complete 3 rounds
*time recorded
15:00 Cap
The Prep starts Monday! Discounted for New Member November!
REGISTER HERE
