Logistics for 15.4


Two to go folks! I want to encourage everyone to hang in there, the end is in sight! The open always starts out with a ton of excitement and energy but once we hit week 4  things begin to “grind” (for lack of a better word). So just remember why and how you started this deal, and lets all finish strong!

Logistically we’ve got allot going on this week! Rxer have a new HSPU standard and we’re working with multiple barbells for our scaled athletes.

Handstand Push-ups:
For my athlete’s going Rx this week make sure to watch and read the full description of the workout at the CrossFit Games site.  For 99% of our athletes we will use chalk to mark your spot on the wall, it you are videoing your attempts because you have a chance to finish in the top 20 in our region we will use tape so the line is visible in the video.

Scaled Version: 
If you do not have the ability to do HSPUs the scaled version calls for Push Presses and Clean at different weights. This means you will need to set up two barbells. Because of this we will be placing folks in specific heat to ensure we have a proper amount of equipment.

Like always please:

  1. Sign up for class (everyone even if you are a competitor or unlimited member)
  2. Show up on time or early
  3. We will run 2-3 groups depending on how many folks sign up for each class
  4. We will warm-up as a group in class

Enjoy yourself this week, and good luck on 15.4!

Coach Wes

Weekend Logistics for 15.2


Tomorrows CrossFit Open Workout will be much simpler logistics wise.

1. Sign up for 9 am or 10 am class if you’d like to do 15.2
2. Show up on time (or better yet early)
3. We will warm-up as a group
4. Get after it!

additional notes:

– We will be open for Open Gym from 11 am – 12:30 pm Sunday, we will have a hard stop at 12:30 pm so make sure you get to the gym and get started no later then 11:30 AM.
– Scores submitted Thursday – Sunday  will be validated Monday morning
– Scores submitted on Monday will be validated Tuesday morning
– Test week(s) starts next week and will be spread out over the next two weeks (see schedule below) to keep you guys fresh for the Open.
– Whole life challenge peeps You’ll have all next week to complete your workout retest, it will be the class workout on

Test Schedule

Monday 3/9: Clean Thruster Complex, WLC Benchmark
Wednesday 3/11: 1RM OHS, 1 RM Press, “Grace”
Monday 3/16: “Jackie”
Thursday 3/19: DL/Step-up/Double Under AMRAP


Welcome to the new CrossFitAustin.com

We’re excited to welcome everyone to the brand new CrossFitaustin.com! We’ve been working on our new updated website for almost 3 months now! Below you find a diagram of how to navigate the new site from your desktop. As with any new website there maybe issues that pop up, if you notice something or have a question please email us at info@crossfitaustin.com. For the remainder of the month we’ll be adding to and tweaking the site as we see fit. Enjoy!
CFA site preview

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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 in January and we’re happy to have them!

Pattie Adams Joseph Blizzard Callie Brice
Ashley Coraci Abby Craanan Mikey Evans
Alexandra Lowrey Bianca Moncada Anita Patrick
Brittany Sanford Nicole Voulgaropoulos


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!

February Athlete of the Month: LaShea Itz!!

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 February Athlete of the Month is LaShea Itz! She’s an early bird and can be found sweating it out in the 5:30 or 6:30 am hours. We’ve watched this girl work hard from day one and make some amazing progress in her time with us. Get to know Lashea a little more in her interview below. If you can crawl out of bed in the wee hours of the morning, come meet this hard-working gal for yourself. Congratulations LaShea! We are thrilled to have you as this month’s Athlete of the Month.


State your Name and/or Nickname please:lashea1
LaShea Itz or lashitz…. (Thank you coaches!)

Words to live by?
Count your blessings not your worries 🙂

What is your fitness background?
My fitness background… I was a Cheerleader, Basketball player (seemed more like football at times), and Hurdler all four years of high school!

How long have you been CrossFitting?
I had my one year anniversary January 8 of this year 🙂 it was super special!! Was gifted with a workout that made me want to throw up…

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
Ha, my first day… I remember Dayna Lowke busting out her burpee box jumps like it was nothing. SUPER INTIMIDATING. And Jillian English dancing in a random corner… Nothing has changed!

What’s your favorite part of CrossFit Austin?
The people. Everyone that I workout with are so motivating, fun, and down to earth! The coaches, wow YALL ARE INCREDIBLE!! Always so helpful and encouraging! People always ask how I am able to go and workout at 5:30 or 6:30 in the morning every day? And it’s because I’m excited to see everyone!! Having a family like this is so amazing!

Current Training Goals/PRs?
Goals and PRs… To stay healthy and toned! I haven’t felt this in shape in a while… Maybe ever!!

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

Hm… When I didn’t need my inhaler after wall balls!! Haha

If you could create a WOD and name it for yourself, what would it be?lashea2

For time:
Run to Walmart
Buy a 12 pack of Reeses
Buy a bottle of wine (your choice of wine)
Eat the Reeses
Drink the bottle of wine
Run back to the gym
Name: Cheat day 🙂 

What are your hobbies, interests and/or talents outside of CrossFit?
Well.. I am a hairstylist so I LOVE playing with hair and making people feel pretty! Thursday nights I have no life and I’m not ashamed of it! Me and my sister have a date with the TV (Greys Anatomy, Scandal, and How To Get Away With Murder). But I love being outdoors and staying active, what better city to do that in than Austin?!

Upcoming adventure you’re planning?
Going to Orange County, California for the birth of my cousins baby in early April or whenever she is ready to meet the world 🙂

Tell us something we don’t know about you…
Well… I am kind of an open book… When I was 7 my dad told me I needed to go to smiling lessons because apparently I didn’t know how to smile, 11 years later my senior year I was nominated “Best Smile”. Braces are a life changer HA. Thanks dad! (I didn’t go to smiling lessons)

Longhorns or Aggies?
Go Irish?! I’m a Notre Dame fan since my cousin Cam McDaniel played for them the past 4 years and is now working for the next level of football!! Yay Cam! 

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

Embrace the suck 🙂


ReTest Week(s)


Our retests will be spread over the next two weeks, starting tomorrow. Below is the schedule

Monday 12/21: Clean Complex, & Burpee DB Snatch
Tuesday 12/22: OPT 3 (Snatch, Front Squat, CTB Pull-ups)
Monday 12/29: Ground to OVHD, Double Under, Run
Tuesday 12/30: Chipper: HSPU, PC to OVHD, TTB, Ball Slams, Wall Ball, Row

Merry Christmas!

– Coach Wes

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!

New Class Time!

Hey folks! Starting this month we are making a slight adjustment to our class schedule. We have opened up the 9:00 am ladies class to all levels/genders and moved it to 8:30 am. This class will meet on Tuesday & Thursday in addition to our already scheduled Friday 8:30 am class. We hope this better accommodates your schedule and gives more folks an opportunity to come in and sweat with us!

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!