7th Anniversary + Holiday Party || December 12

Hey CFA! It’s time to celebrate!
7th Anniversary WOD + Holiday Party + Celebrating with our CFA Family!

Join us on Saturday, December 12th to celebrate CrossFit Austin’s 7th Year down here in South Austin!

Part 1: Anniversary WOD – Regular class times – 9 & 10 am at CrossFit Austin! {Members Old & New – feel free to bring a pal!}

Part 2: Meet us at District Kitchen+Cocktails where the real party starts! We’ll meet at 1:00 pm for drinks + CFA awards {Bitter Burpee awards & Push Up Man and Woman of the Year!}

Check out last year’s award winners {HERE}

Bust out your favorite holiday duds {or} tacky holiday outfit to WOD in and let’s have a Holly Jolly Holiday Party!

partypix

December Athlete of The Month: Christina Gustavson!

Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.

Our December Athlete of the Month is Christina Gustavson! Christina chooses to end her days with us, typically hitting the 6:30 or 7:30 pm classes. She joined CrossFit Austin back in July of 2014 and is definitely one of our #badassbabes. She is full of drive, continuously working toward her goals and taking all the right steps to get there. In addition to all the hard work she puts into class, she’s recently added 1-on-1 sessions with Coach Tim to her training schedule to lock down her goals. She’s an awesome person to hang out with in and outside of the gym. Come hang out with her and you’ll see why she’s our AOM! Congratulations Christina! We are thrilled to have you as this month’s Athlete of the Month.

State your Name and/or Nickname please:cg1
Christina (I’m too cool for a nickname) 🙂

Words to live by?
“Be stubborn about your goals, but flexible about your methods.”

What is your fitness background?
I played high school sports, floundered at globo gyms for many years, found CrossFit, and haven’t looked back since.

How long have you been CrossFitting?
3-ish years.

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
Murph was my first CrossFit workout. I felt nothing because I died.

I love looking back to that day because I can clearly see the progress I’ve made. I thought the athletes who did Murph unscaled were super-human. I’m not yet strapping on a 20lb vest, but the journey to doing unscaled, high-volume pull ups and push ups has been both challenging and glorious.

What’s your favorite part of CrossFit Austin?
CFA has a good balance of fun, and serious but sustainable programming. (The people are pretty awesome, too).cg2

Current Training Goals/PRs?
To get a damn muscle-up.

What advice do you have for folks just starting out in CrossFit?
Look to other athletes for inspiration, but not comparison. Your journey is your own. Leave your ego at home and celebrate the small victories.

What is your cheat meal go to?
Pizza. All day.

Tell us about a moment you felt most proud of yourself during a workout.
Probably the first workout with pull ups where I didn’t have to use a band

cg3If you could create a WOD and name it for yourself, what would it be?
I love the most hated movements

Synonymously, I would call it The B*tch:

25 min AMRAP
200m run
15 Wall balls
15 Thrusters
15 Burpees
15 double unders

What are your hobbies, interests and/or talents outside of CrossFit?

I don’t discriminate and enjoy doing just about anything physically or mentally active.

Tell us something we don’t know about you…
I can teach you a lot of profane phrases in Vietnamese. 😉

Longhorns or Aggies?
**crickets**

Leave the fine folks of CrossFit Austin with some parting words…
It’s a slow process. Don’t make it slower by quitting.

 

Black Friday at CrossFit Austin!

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!

 

Last Call for Hoodies!

 

 

Last chance to pre-order your CrossFit Austin Hoodie!

Get your order to Genevieve (genny@crossfitaustin.com) by Friday, November 13th!

cfahoodie2015

Specs:
Eco Black (dark heather grey) with green print

“Eco Fleece” – Eco Fleece is 50%Poly/46%Cotton/4%Rayon – Basically, warm & cozy.

Size chart (Unisex)– XS – 2XL – see fit guide photo attached
**XS not listed on photo**:
Chest is 33-35″
Waist is 25-27″

fitguide

 

CrossFit Austin || Night of Champions!

champions

Are you a champion? Show us your stuff!
On Friday November 20th we’re going to be holding an in house event we’re calling “Night of Champions”.
This “battle for the championship” will consist of two separate “Ladders” in the Push Press and Clean (power or squat).

This is just a fun way to get the community together and lift some heavy weights!
All of the proceed will go to a gym “Christmas present” i.e. new piece of equipment we’ll let everyone vote on after the event is complete.

$20 Entry Fee – All of the proceed will go to a gym “Christmas present”
i.e. new piece of equipment we’ll let everyone vote on after the event is complete.

Come show us how much of a champ you are!

REGISTER HERE 

PS – This is more than just a little competition. It’s another excuse to hang out as a community! BYOB and let’s make a night of it!

 

“Clean Ladder”

The Clean will be from the ground, and can be performed as a  muscle clean, power clean, or squat clean.  

8 Bar Ladder

Rx
205, 135
225, 145
245, 165
265, 185
285, 195
300, 205
315, 215
330, 225

Scaled
95, 65
135, 75
165, 85
185, 95
205, 105
215, 115
225, 125
245, 135

*This is a “ladder” style workout each person will have 1:00 minute at each station men and women will lift at the same time. If the athlete(s) cannot complete the weight on the bar in minute they exit the ladder. If the athlete clears the ladder they can try to complete as many clean as possible on the last bar.

Women’s Rx weights (pounds): 135, 145, 165, 185, 195, 205, 215, 225
Women’s Scaled weight (pounds): 65, 75, 85, 95, 105, 115, 125, 135

Men’s Rx weights (pounds): 205, 225, 245, 265, 285, 300, 315, 330
Men’s Scaled  weights (pounds): 95, 135, 165, 185, 205, 215, 225, 245

 

“Push Press Ladder”

The Push Press will be performed from the rack. The bar must move from the shoulder to overhead in one continuous motion. The knee and hips cannot rebend to get back under the bar.

8 Bar Ladder

Rx
135, 115
165, 125
185, 135
205, 155
225, 165
245, 180
265, 190
285, 200

Scaled
95, 55
115, 65
135, 75
155, 85
165, 95
185, 105
195, 115
205, 125

*This is a “ladder” style workout each person will have 1:00 minute at each station men and women will lift at the same time. If the athlete(s) cannot complete the weight on the bar in minute they exit the ladder. If the athlete clears the ladder they can try to complete as many push presses as possible on the last bar.

Women’s Rx weights (pounds): 115, 125, 135, 155, 165, 180, 190, 200
Women’s Scaled weight (pounds): 55, 65, 75, 85, 95, 105, 115, 125

Men’s Rx weights (pounds): 135, 165, 185, 205, 225, 245, 265, 285
Men’s Scaled  weights (pounds): 95, 115, 135, 155, 165, 185, 195, 205

Congratulations to October Competitors & PRs!

It is so exciting for us to see so many of our folks getting out into the community to compete! We had a handful of folks get out and compete in October we couldn’t be more proud. Great job on all your accomplishments CFA! Keep up the great work!

 

SuperFit Games Austin

We had a whole list of folks join in for Team SuperFit on October 10th. We had multiple teams with podium finishes and so many PRs! Congrats on all your hard work guys!

rxmrxfmfrx

 

 

 

 

 

 

 

 

 

 

 

 

Tim Garland & Austin Coover took 3rd in the Mens RX division
Leigh LeGare & Stacey Magnesio took 1st and Kim (Scott) Peabody & Jenni Demske took 2nd in the Womens RX division
New member Robyn Schoen and her partner from her old gym back home took 3rd in the Male/Female RX division

Jose Gonzalez competed with previous member Ed Robinson in the Mens Novice division

codyjosh

 

 

 

 

 

 

 

 

Josh Harris and Cody Watkins competed in the Mens Rx Division

 

Also, a special thank you to all of our awesome volunteers! We COULD NOT have done this without you!!
volunteers

 

Check out all the photos from the competition on the SuperFit Facebook pageor from our own photographer, Dan Morice’s, Flickr page!

Austin Weightlifting also made some serious waves at the Iron Cat Meet down at Texas State!

matt

Matt Cecilo – 65kg Snatch 89kg Clean & Jerk with a Total=154kg He was 5/6 on his first meet!
Vy Mai – 1st place with a 42kg Snatch and 58kg Clean in the 53kg weight class.
Coach Erica – 1st Place with a 44kg Snatch and 61kg Clean & Jerk* (PR)
Beverly Lopez – 2nd Place with a 46kg Snatch* (3 kilo meet PR) Total = 103kg in 58kg weight class

ZKC USA Fall Open Meet
Coach Wes went 120/150 (264/330 lbs) for this meet and will be competing at State!
wes

These are the numbers from the board. Great work!

Lauren – Back squat – 160# || Kim – Power Clean – 130# – Split Jerk – 140# || Jeremy – Back Squat – 305# || Leigh – Clean & Jerk – 220# – Clean – 225# || Bobby – Back Squat – 265# || Tim – Snatch – 235# || Isaiah – Snatch – 175# || Josh, Cody, Austin, Tim – Pistols – 70# || Leigh, Stacey, Kim, Jenni – Pistols – 53#

Amazing work team. If you are interested in setting up a consultation to discuss your goals and make a plan to reach them, contact Coach Tim and we’ll get you scheduled! Tim@crossfitaustin.com

If we missed anyone please be sure to shoot us a message. If you have an event coming up in October, let us know!

Contact info@crossfitaustin.com with your competition details!

 

November Athlete of The Month: Matt Milldrum!!

Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.

Our November Athlete of the Month is Matt Milldrum! Matt is typically a morning guy, getting his day started in the 6:30 or 7:30 am classes. He joined CrossFit Austin just shy of 5 months ago and already, he has established himself as a proud member of our crew. He’s always working towards a goal and shares his progress openly so we can all join in his awesome journey! He’s always got a great attitude and is the first to jump on board for the CFA social events! Come hang out with him and you’ll see why he’s our AOM! Congratulations Matt! We are thrilled to have you as this month’s Athlete of the Month.

State your Name and/or Nickname please:matt2

  • Matt Milldrum

 Words to live by?

  • Check yo self before you wreck yo self

 What is your fitness background?

  • Played football and basketball in high school.
  • For a brief time I was your basic gym bro at 24 HR Fitness before I knew better.
  • CF Level 1 Certified

 How long have you been CrossFitting?

  • 3 years – ish

 Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?

  • Did a one day free trial thing and was put in with the foundations class. There was loud rock music blasting on the speakers. The WOD was 4 rounds of 20 wall balls and 400 meter runs. Some small dude was crushing the workout and beat me. That pissed me off. I was hooked from that point.

What’s your favorite part of CrossFit Austin?

  • The community. Everyone has been welcoming since day one. Love the events and that people at the box get together outside of the box. Heading into CFA is definitely the highlight of my days.

Current Training Goals/PRs?matt3

  • Have had a goal in place of hitting a 225# snatch before 2016. I want 2 beef patties on each side of the bar. Also looking to hopefully compete in the Fittest Games. {UPDATE: He qualified!!!}

 What advice do you have for folks just starting out in CrossFit?

  • Greg Glassman had some great quote I can’t remember it, but basically don’t be afraid of looking stupid. In the beginning I always avoided things I didn’t think I could do or didn’t want to embarrass myself in front of everyone. Embrace the journey and sometimes that means epically failing in front of your box.

 What is your cheat meal go to? (We know about your Whataburger fixes 😉 )

  • Whiskey. Whataburger. Pizza. Crackers and cheese. Anything that I can fit into my face. Cheat days get real.

 Tell us about a moment you felt most proud of yourself during a workout.

  • Hitting a 255# overhead squat. Previous PR had been 225#, but saw someone on the whiteboard had hit 255#, so just decided to try and match it. Probably something I would have never attempted had I not seen that someone else had already done it.

If you could create a WOD and name it for yourself, what would it be?

  • 5 rounds for time: 400 m row, 10 power snatch @ 95# and 10 GHD sit ups.

What are your hobbies, interests and/or talents outside of CrossFit?matt1

  • HA! Interests outside of Crossfit. That’s a good one.

 Tell us something we don’t know about you…

  • I have Katy Perry and Ellie Goulding on my workout playlist. That’s right. #NoShameInMyGame

Longhorns or Aggies?

  • Bobcats

Leave the fine folks of CrossFit Austin with some parting words…

  • “This is how we do. Yeah. Chillin’ laid back straight stuntin’. Yeah we do it like that.” -KP