Come join us on Saturday, June 11 @ 10:00 am for a free workout with the CrossFit Austin community!
Community workouts are open to everyone and a great way to find out what CrossFit is all about.
All skill levels welcome.
Current members: Bring a friend
First timers: Meet a friend
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 July Athlete of the Month is Mitch Tabera! Mitch joined CrossFit Austin back in 2012. He is always the first to volunteer to help us out, he’s a great classmate, and he’s one of the most badass guys we know! Mitch is also part of the chicken o’clock crew, knocking out his workout during the 5:30 am class. Come join Mitch for an early WOD and then maybe he’ll take you for a spin in his 58′ Belair! Congratulations Mitch! We are thrilled to have you as this month’s Athlete of the Month.
State your Name and/or Nickname please:
My name is Mitch Tabera, no cool nickname to share, but I have been referred to as a “Badass” by some of my 5:30 am class CFers’. It is possible, they are just being nice since I am the elder in the class!
Words to live by?
Treat people the way you want to be treated.
What is your fitness background?
Since my employment in law enforcement began I have tried to stay fit. I have only had to chase someone once in my career and I was wearing cowboy boots at the time. I caught him! I have done 5k’s, 10k’s, a Marathon, and several sprint triathlons beginning in my late 30’s.
How long have you been CrossFitting?
I started Crossfit in Hawaii at Crossfit Oahu in December 2008. I use to drive by it almost daily when we would take suspects to jail and decided to give it a try. I obviously was hooked on day one. I remember being extremely sore for almost a month. I literally would crawl up the stairs at our house because my quads were so torn up. I always have been an early bird so the 530am class works best for me.
What’s your favorite part of CrossFit Austin?
Like everyone else who joins a box, I enjoy the welcoming supportive “family” atmosphere. Since 2008, I have been to lots of different Crossfit gyms as a drop-in, or member, and this is the common denominator.
Current Training Goals/PRs?
Crossfit goal is to just keep getting stronger and faster.
What keeps you getting up for that 5:30 am class?
The 530am class allows me to stay consistent. My workday is too unpredictable so getting it done early gets the day started right. 
If you could choose one Pandora station to always play, what would it be?
I always use AC/DC Pandora for my home WODS. I have a concept rower, pull up rig, rings, and free weights in my garage gym.
Tell us about a moment you felt most proud of yourself during a workout.
In Aug 2011, I did 20 rounds of Cindy. My best effort for this WOD.
If you could create a WOD and name it for yourself, what would it be?
How about a quick 21, 15, 9 of Burpees and thrusters for time with 95/65, and 75 for “MASTERS”.
What are your hobbies, interests and/or talents outside of CrossFit?
Hobbies include working on the home landscape, finding the tastiest BBQ, and keeping my 58 Chevy Belair running. I have had this car since I was 15 years old and it has traveled with us to CA, WA, HI, and now Texas.
Tell us something we don’t know about you…
My wife and I have five kids and 11 grandchildren. Two of the oldest grandchildren just started college.
Leave the fine folks of CrossFit Austin with some parting words…
For those of you starting out in Crossfit showing up for class is just half the effort. Don’t give up. Know your limitations. Crossfit is a lot like golf in that you really are only competing against yourself. Don’t be discouraged if the person next to you can lift more or run faster than you. You will get there!
Well folks it is officially summer here in Austin, and with summer comes new fun stuff at CrossFit Austin! We’re already 10 days into our new training cycle and our annual Murph day event will take place Saturday morning on July 4th. Those are all the things you already know, so lets get into the new stuff happening at CFA starting this month!
#SummerAtCFA
First things first it’s time to bring back a #hashtag contest. The contest is quite simple, follow us on instagram & post a pic in July using the #SummerAtCFA hashtag.
Winners will be randomly drawn at the end of the month for a chance to win:
1st: FREE (yes, totally no joke free) membership for the month of August
2nd: Airrosti / CrossFit Games prize pack
3rd: CFA tshirt Winners will be randomly drawn on Aug 1st & announced here on Instagram.
Rumor has it a selfie stick might make its way to the gym next week.
Competitor Program
As you may have noticed we’ve fully integrated our competitor’s program into our group training sessions. The competitor programming is being adapted from our good friends CrossFit Invictus, and organized in a way that allows our competitive athletes and coaches to be a bigger part of the overall CFA community. You’ll see the comp team guys and gals in group classes Monday – Wednesday and a majority of Saturdays.
Now, we would also like to open the competition program up to additional folks that are interested in adding some “extra / additional” work to their regular training sessions. Here are some baseline buy ins.
If you’re interested in dipping your toes into the comp program waters send me an email at wes@crossfitaustin.com and I’ll add you to our private Facebook group.
Austin Weightlifting Summer Training Cycle
If just reading about that extra CrossFit work got you tired, or your idea of conditioning is a good set of 10 on the back squat, Austin Weightlifting might be for you. Last month we had six lifters including myself and Coach Erica compete in Olympic Weightlifting meets. We’ve targeted late September for our next meet and will begin a full 12 week olympic weightlifting training cycle next Monday. Right not we have 6 athletes participating in the training cycle and would love for more folks to jump on board!
If you’re interested in any aspect of our Olympic Lifting Program email erica@crossfitaustin.com
For any questions about your membership option, or to change membership options, contact Genevieve at frontdesk@crossfitaustin.com and she’ll help you out!
Stay tuned for more great stuff at CrossFit Austin this summer!
-Coach Wes
CrossFit Austin will be closing at 1:00 pm on Friday, July 3rd
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Get out and enjoy the sun!
*Regular Saturday Classes have been cancelled due to our event*
Join us Saturday morning for our Annual Murph Day + Potluck/BBQ!
{Check It Out}
Join us this Saturday for our annual 4th of July Murph Day! We’re running heats at 8:00, 9:00, and 10:00 am. Stick around afterward for a potluck/bbq. BYOB and a dish to share!
Last day to register is Friday (7.3)
{Details & Registration}
*You do not have to participate in Murph to come to the BBQ! Friends & Family welcome!
Strength is…
Strength is more than being able to lift the most weight. It is more than being able to do any number pull-ups or push-ups. Strength is more than being the first to finish the workout.
Strength is being able to make it up the stairs with your groceries. Strength is being able to carry your own bag through the airport. Strength is keeping up with your kids, grandkids, dog, siblings, friends, whomever. Strength is giving it a try even if you might fail. Strength is setting goals and continuously working toward them, even when they seem impossible.
What is your strength? Let us help you find it.
“Strength does not come from physical capacity. It comes from an indomitable will.” -Mahatma Gandhi
The Prep at CrossFit Austin || July 6
“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.
July 6 – July 31
Monday, Wednesday, & Friday at 5:30 am
OR
Monday, Wednesday, Thursday at 6:30 pm
Group Prep: $200
Private Prep: $300
The first official day of summer has arrived. As our bodies adapt to the heat and humidity that this season brings us, you hear your coaches tell you to make sure you are drinking plenty of water. What is “plenty”? Why is it so important?
Many of us know that water comprises the majority of our body. So making sure that we are consuming an appropriate amount of this clear, flavorless liquid is a no-brainer requirement for optimal health. Now, imagine yourself this summer hiking the Greenbelt, completing your WOD, or sitting by pool/river/lake for countless hours…without any water. Thirsty thoughts? Thirst is often thought of as an alert for the beginnings of dehydration. According to Merriam-Webster, dehydration is defined as;
Dehydration– an abnormal depletion of body fluids
I don’t think anyone would argue that the aforementioned activities could bring on the onset of dehydration without appropriate measures being taken. Most of us have heard the 6-8, 8oz. cups of water per day as the standard for water consumption. Yes, this is standard. However, just as our nutritional fingerprint differs from individual to individual, so should our water intake. We all come in different shapes and sizes and participate at different levels in vastly different activities. Additionally, depending on our current state of health, some systems are more efficient than others at regulating the needs of said activities. Without throwing specific recommendations out there for person A, weighing ‘x’ amount at such and such height yada-yada ya…here are some dehydration indicators to be aware this summer to help you key in on your health, thus your performance, as it pertains to water intake.
A few symptoms have been identified as;
Conversely, proper hydration helps eliminate the chances of these occurring, and can aid us in;
Are there other sources to help me stay hydrated other than JUST water? Yes. Although here, water is king, here are a few other ways to sneak in the liquid. Fruits and vegetables contain small amounts of h2o, as well as their juices. Keep in mind that the juices may have unwanted calories due to added sugars. Coffee and teas also contain water, but caffeine can act as a diuretic and lead to frequent urination and counter our purpose.
All in all, plan and prepare for your daily activities.
“Mama said Gatorade is the devil”
Train smart, live smart,
-Coach Garland