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CrossFit Austin

Welcome New Members!

If you haven’t had a chance to meet these folks yet, we’d like to take a moment to introduce the newest members to the CFA Community.
They joined the team and November and we’re happy to have them!

Abbi Blanton Kati Breazeal Mark Grubb
Matt Haneman Sarah Martinez Jeremy Peabody
Patrick Pearson Jodee Scott Alyssa Spears

Welcome guys! We’re happy to have you on the team!
*If you are a new member and haven’t had your picture taken, please talk to your coach!

in Announcements 228 comments

Welcome New Members!

October brought in a great new batch of members! If you haven’t had a chance to meet these folks yet, we’d like to take a moment to introduce the newest members to the CFA Community.

Hiba Adam Kaelyn Dillard Matthew Foley Jackie Kulesza Alex Mann
Jesus Martinez Victor Morrow Cassady Nordeen Ryan O’Rourke Matthew Pfiffner
Jeremy Phillips Jerry Phillips Elizabeth Ronco Brian Wei Jenny Wei

Welcome guys! We’re happy to have you on the team!
*If you are a new member and haven’t had your picture taken, please talk to your coach!

in Announcements 252 comments

Training 8/26

Women
ELDOA Stretches
(45 secs)

A.
45 min Aerobic (120-140 HR)
*Every 10 mins 50m Suitcase Carry/ea arm   +10 GHD sit ups

B.
2 sets (5 min b/t sets)
A1. Oxidative RDL’s  3×10@40% w/ 40 sec rest  2020
A2. Oxidative Push ups 3×10 w/ 40 sec rest 2020

Men
ELDOA Stretches
(45 secs)

A. DB Ext Rot 4×5/ea Heavy, Technical, 3 secs on the down

B.
45 min Aerobic (120-140 HR)
*Every 10 mins 50m Suitcase Carry/ea arm +10 GHD sit ups

C.
2 sets (5 min b/t sets)
A1. Oxidative RDL’s  3×10@40% w/ 40 sec rest  2020
A2. Oxidative Push ups 3×10 w/ 40 sec rest 2020

 

 

in Competitor Posts 3 comments

Training 8/25

Men & Women

Warm up F.

*Limited Rest b/t EMOMS

A.
20 min EMOM
Even: 3 TNG Power Snatch @75%-80%
Odd: 1-3 MU (Bar or Rings)

B.
32  min EMOM
1: 12 Wall Ball
2:  8 Lateral Box Jumps 24″, 20”
3:  30 sec Max HS walk(technical)
4: Row 100m (Damper M: 10, W: 8) All out

in Competitor Posts 229 comments

Training 8/22

Women

Warm up C

A.  Clean 30×1@65% w/ 40 sec rest

B.
8 Rounds
10 KB/DB Push Press@50%
10 KB Russian Swings (HEAVY)
Rest 90 secs

C. Ring High Flys Y’s 3×6 (2 sec ISO)  w/ 60 sec rest

15 min Aerobic Cool Down

Men

Warm up C

A. Clean 30×1@65% w/ 40 sec rest

B.
8 Rounds
10 Kip HSPU
10 KB Russian Swings (HEAVY)
Rest 90 secs

C. Ring High Flys Y’s 3×6 (2 sec ISO)  w/ 60 sec rest

15 min Aerobic Cool Down

in Competitor Posts 4 comments