Wes

Chad is heading to the World Championships of Weightlifting at the end of this month in Antalya, Turkey.  So in liu of his normal class we will be offering FREE 1 hour weightlifting classes on Wednesdays for the next two weeks!

Here’s the low down:

Wednesday 9/8
2:00 PM Free Class
6:30 PM Free Class

Wednesday 9/15
2:00 PM Free Class
6:30 PM Free Class

If you’ve been thinking about joining Chad’s Oly Class this is your chance to give a shot!

As a bonus Chad will be in the peak of his training (ie tossing around some heavy, heavy weights), so if you’d like to stick around and watch him train (appx. 3:30-5:30 PM) you’re more than welcome too.

*If you are there to watch please be courteous to our regular CrossFit classes that will be running simultaneously from 4:30 PM – 8:30 PM

Limited Spots Available SIGN UP HERE

Weekly Buy In/Cash Out
:90/side of Side Planks (Fraction as needed)
:90 of Front Planks (Fraction as needed)

4 sets
3+2 Clean deadlift to the knee+Clean deadlift
:30 Rest
AMRAP Ring Push-ups 2010
2:00 Rest

then…

3 Rounds
20 Unbroken Burpees (Scale to a number you can complete unbroken)
10 Step-ups/ leg
200 M Run
Rest 2:00

The worth of every conviction consists precisely in the steadfastness with which it is held. -Jane Adams

Fructose

Announcements:
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th.  If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2!  If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here
**Also, we need judges/counters!  If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
–HAPPY HOUR Thursday, August 26th @ 7:30pm at Little Woodrows in Southpark Meadows…It’s STEAK night people!
–OlyAthlete Open Saturday August 28th Click here for more info! 
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

Weekly Buy In/Cash Out
:90/side of Side Planks (Fraction as needed)
:90 of Front Planks (Fraction as needed)

3 Sets
1/4 Drop Snatch+Overhead Squat+Drop Snatch 2+2+2

Then…

3 Sets
10 Back Squats  (increase 10-20 lbs from last week)

then…

4 Rounds
:30 Push Press (65 lb, 45 lb)
:30 Jump Rope (DU’s= 2 Singles=1)
:30 Push Press (65 lb, 45 lb)
:30 Jump Rope (DU’s= 2 Singles=1)
1:00 Rest

Believe that life is worth living and your belief will help create the fact. -William James

Why Cheap, Quick Food is more expensive

Announcements:
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th.  If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2!  If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here
**Also, we need judges/counters!  If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
–HAPPY HOUR Thursday, August 26th @ 7:30pm at Little Woodrows in Southpark Meadows…It’s STEAK night people!
–OlyAthlete Open Saturday August 28th Click here for more info! 
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

Weekly Buy In/Cash Out
10-12 Chin-ups 30X0 (Men Chest to bar, Ladies Chin over bar)

In 25 Minutes Complete the following:

Part A:
3 Rounds
7 Overhead Squat
12 Pull-ups (CTB, COB)
400 M Run
*All team members complete all the reps and runs of each  
*One Mens bar, and one womens bar per team
*Reps can be finished and partitioned in any order

then…

Part B:
Find a Max weight in the Jerk
*One bar per team, every team member must complete a successful lift
*Push or Split is allowed

Score= Team Weight-team time in seconds, high score wins

Announcements:
–Gymnastics Clinic with Walker Saturday August 21st Sign up here.
–Free Workout Saturday, August 21st @ 11:00 Sign up here
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th.  If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2!  If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here
**Also, we need judges/counters!  If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
–HAPPY HOUR Thursday, August 26th @ 7:30pm at Little Woodrows in Southpark Meadows…It’s STEAK night people!
–OlyAthlete Open Saturday August 28th Click here for more info! 
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

Weekly Buy In/Cash Out
10-12 Chin-ups 30X0 (Men Chest to bar, Ladies Chin over bar)

4 Sets
6 Splits Squats (3131)
Rest :30
8 Powell Raises (30X0)
Rest 1:00

then…

3 Rounds
200 M Run
20 Sumo Deadlift High Pulls (75 lb, 45 lb)
15 Wall Balls (20 lb, 15 lb)
10 Push-ups (Rings, Standard)
Rest 2:00

A good article/reminder today, for all you making the journey

He who is not courageous enough to take risks will accomplish nothing in life. -Muhammad Ali

Announcements:
–Gymnastics Clinic with Walker Saturday August 21st Sign up here.
–Free Workout Saturday, August 21st @ 11:00 Sign up here
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th.  If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2!  If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here
**Also, we need judges/counters!  If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
–HAPPY HOUR Thursday, August 26th @ 7:30pm at Little Woodrows in Southpark Meadows…It’s STEAK night people!
–OlyAthlete Open Saturday August 28th Click here for more info! 
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

Weekly Buy In/Cash Out
10-12 Chin-ups 30X0 (Men Chest to bar, Ladies Chin over bar)

Make-ups/Skill/Squat Day

Monday: Dropping Snatches, Beefy Squats, and Math
Tuesday: Lift off to More Math
Wednesday: Cleans+FGB Prep
Squats
Skillz

Mustard’s no good without roast beef. -Chico Marx

Get to bed

Announcements:
–Gymnastics Clinic with Walker Saturday August 21st Sign up here.
–Free Workout Saturday, August 21st @ 11:00 Sign up here
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th.  If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2!  If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here
**Also, we need judges/counters!  If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
–HAPPY HOUR Thursday, August 26th @ 7:30pm at Little Woodrows in Southpark Meadows…It’s STEAK night people!
–OlyAthlete Open Saturday August 28th Click here for more info! 
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

Squat Day!!

Weekly Buy In/Cash Out
10-12 Chin-ups 30X0 (Men Chest to bar, Ladies Chin over bar)

3 Sets
5 Clean Lift offs @ 2121
Rest :30
AMRAP Strict Dips (sub 5 Jumping using as little jump as possible in you can’t do a strict dip )
Rest 2:00

then…

7 Rounds
:45 Jump Rope
:15 Rest
Hill Sprint
:15 Rest

Winners never quit and quitters never win. -Vince Lombardi

Can Exercise Moderate Anger

Announcements:
-HAPPY HOUR Thursday, August 26th @ 7:30pm at Little Woodrows in Southpark Meadows…It’s STEAK night people!
-Gymnastics Clinic with Walker Saturday August 21st Sign up here.
-Free Workout Saturday, August 21st @ 11:00 Sign up here
-OlyAthlete Open Saturday August 28th Click here for more info!
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

Weekly Buy In/Cash Out
2 Sets of 20/leg
Clams, Jackhammers, and Fire Hydrants

Tabata the following:
Swings
Sumo Deadlift High Pull (75 lb, 45lb)
Double Unders
Jumping Pull-ups
*Tabata= :20 of Work, :10 of Rest x 8 sets
*Complete full tabata set for each MVMT before moving to the next
*Total Reps for each movement will be recorded

It is during our darkest moments that we must focus to see the light. -Aristotle Onassis

The Push Up

Announcements-
-Gymnastics Clinic with Walker Saturday August 21st Sign up here.
-OlyAthlete Open Saturday August 28th Click here for more info!

Weekly Buy In/Cash Out
2 Sets of 20/leg
Clams, Jackhammers, and Fire Hydrants

20 Minutes AMRAP
400 M Run
20 Wall Balls
10 Push-ups

We need a clinic on how to catch the wall balls -Jerry Everhard

Hangover Cures

Announcements-
Gymnastics Clinic with Walker August 21st Sign up here.

July PRs!!!!

We put to rest the original CFA quote board!
We’ll start over today, and maybe your quote will live in CFA infamy, like Jerry’s!