Carl Paoli Seminar @ CFA!

Spend eight quality hours at CrossFit Austin with Coach Carl Paoli and learn how to apply gymnastics and freestyle movement to your CrossFit training program. If you want to increase your agility, mobility, and the versatility in your CrossFit WODs, then this is the perfect workshop for you! This is an 8-hour session with lunch and breaks taken as needed.

When: Sunday, May 13, 2012 at 9:00am
Where: CrossFit Austin (8708 S. Congress Ave., Ste A-190)

This seminar is appropriate for athletes, coaches, and fitness enthusiasts at any skill level. You’ll learn how to safely perform, coach and correct basic gymnastic movements in order to enhance your performance and reach your personal goals. For more information, click here. To sign up, click here.

Men’s Night 1/22

The men of CrossFit Austin will be getting together for a laid-back afternoon at Red’s Porch for the AFC Championship Game on Sunday, January 22, 2012. Come out for some fun and football with some friends!

When: Sunday, January 22 at Noon
Where: 3508 S. Lamar Blvd.

Hope to see you there!

Fittest Games 2012

Come support the CrossFit Austin Team as they compete at The Fittest Games on January 21st!

The athletes at  CrossFit Austin will represent the Push-up Man at The Fittest Games on 01/21/12. We will have a group cheering them on and encourage everyone to wear their neon pink CFA shirts to #PaintItPink at The Fittest Games. We hope you’ll join us as we cheer them on – in the gym and at the event!

The Event will be 7:30 AM – 5 PM @ 507 Calles Street  Austin Tx, 78702. We will have a group there all day!

Can’t make it? Check us out on facebook and twitter for information and updates!

Ladies’ Night 1/11

The Women of CFA will be having their first Ladies’ Night of 2012! 

Please join us on Wednesday, January 11th at House Wine starting at 7:00pm.
All CFA Ladies are welcome to come as we hang out, have fun, and catch up with familiar faces and new friends!

When: Wednesday, 01/11, at 7:00pm
Where: House Wine (408 Josephine, Austin, TX 78704

We hope to see you there!

Circle of Awesomeness Challenge 2012

“If you look good, you feel good, If you feel good, you play good, If you play good, they pay good.”

Ah, yeah! If we’re quoting the patron saint, it can only mean one thing… CrossFit Austin’s  annual “Circle of Awesomeness Challenge” is just around the corner.  2012 is here, so it’s time once again to crank things up to 11!  Just like Neon Deion said, looking good, feeling good, and playing  good is the motto around these parts, but sometimes we need a goal and proper motivation to keep us inside the “awesome.”  So, once again, we are excited to present  the Circle of Awesomeness Challenge (from January 28th – March 10)!

The COA Challenge consists of 3 Primary Competitions over the course of 8 Weeks (January 28th-March 10th):

  • Fitness Challenges
  • Nutritional/Body Transformation Challenge
  • Fun, random, weekly  challenges

Fitness Challenges:

Challengers will be tested and retested in 3 different categories of fitness challenges. Each catagory is comprised of 3 tests, for a total of 9 tests.
The categories are:

  1. Work Capacity
  2. Power
  3. Athleticism

Each test will be scored on initial top performance as well as most -improved on all tests. The tests will be announced on Jamuary 28th at the Challenge Kick off.

The initial test will be on the following days:

Saturday 1/28: Tests 1 & 2
Tuesday 1/31: Tests 3,4, & 5
Thurday 2/2: Tests 6 & 7
Saturday 2/4: Tests: 8 & 9
*You will be able to make up any and all tests if you can’t make it to the gym on these days. However, it will decrease your total training time between tests.

Nutritional and Body Composition Challenges:

Challengers will be tested and retested on body composition and nutritional accountability. Challengers will be scored for most improvement in the body comp score and best adherence to  nutritional and lifestyle guidelines, as set forth in the initial Challenge Kick Off Seminar on Saturday, January 28th.

What’s in it for you?

You can win:

  • 1st Place – $225 cash + 1 month of FREE group classes
  • 2nd Place – $100 cash + 1 FREE advanced assessment and consultation + 2 FREE one-on-one training sessions
  • 3rd Place – $75 cash, 1 FREE advanced assessment and consultation
  • Bonus Prizes (Think Awesome CFA Merchandise Packages) include:
    Most Improved Male and Female
    Top Male and Female Performances
    Most Accountable
  • More bonus prizes for will be awarded for to the winners of  3 fun, bonus challenges
You get:
  • A Kick-off “Success Seminar” with the CrossFit Austin staff
  • 2 Body Composition Assessments
  • An official CrossFit Austin Nutrition Guide, complete with shopping guides and healthy recipes
  • Before and After Photos (not required, but recommended!)
  • Comprehensive conditioning tests with analysis
  • Comprehensive strength tests with analysis
  • Weekly Food Log analysis
  • 6 weeks of accountability, motivation, and lots of fun(!!!)
How it works
Once again, you will be able to score points by initial score, improvement, and “effort” bonus points.

3 ways to score:
Initials Scores, Most improved, and Bonus Points

Primary points: Top performances on initial tests
For each test, the challengers will be ranked according to performance. They will then receive a corresponding amount of points according to their rank amongst there fellow challengers.

Primary Points: Most Improved
Challengers will be ranked for the most improvement by pounds, reps, or seconds. They will then receive a corresponding amount of points according to their rank amongst there fellow challengers.

Bonus points: Accountability Challenge
Challengers will be awarded bonus points for their participation in the Accountability Challenge.  Each week, challengers will have the opportunity to earn up to 16 bonus points by adhering to the guidelines of the Accountability Challenge.

Total Score
The final score will consist of adding primary points (initial tests) + primary points (most improved) + bonus points.

The entire scoring system will be explained in full detail at the  January 28th Challenge Kick-off.

Success Seminar and Challenge Kickoff
January 28th Schedule of Events

  • 10:00am – 10:30am:
    Fitness Test 1
    Initial Body Composition Testing
    “Before” Pictures
  • 10:30am – 11:00am: Fitness Test 2
  • 11:00am – Noon: Challenge Success Seminar
    Detailed explanation and Q & A on Challenge Scoring System
    Detailed explanation and Q & A on Accountability Guidelines and Scoring System
    “Keys to Success” Seminar
  • Noon – 1:00pm:Well Fed signing with Mel “Melicious” Joulwan
Re-Test Schedule

  • *Floating Tests: Vertical Jump + L-Sit Hold
    (will be taken with body comp, and reweigh)
  • Sat, March 3rd: 2-Mile Time Trial
  • Mon, March 5th: 1 RM Power Snatch +“Karen”
  • Wed, March 7th: Make-up Day
  • Thurs, March 8th: 1 RM Clean to Thruster +5 RM Front Squat + “Annie”
  • Fri, March 9th: Make-up Day
  • Sat, March 10th: Fight Gone Bad + Post-Challenge Fiesta

If you cannot make it to the retest or a make-up day you must contact us and schedule your retest BEFORE the finale on March 10th.

You are free to schedule a retest anytime before the retest week please email and

CrossFit Games Watch Party 1/1!

Looking for something fun to do on New Year’s Day?

Join your CrossFit Austin family as we get together to watch the CrossFit Games Marathon!
We’ll be setting up camp at Third Base in South Park Meadows from 2pm to 6pm on January 1st. Hope to see you there!

When: 01.01.12
Where: Third Base (South Park Meadows)
When: 2:00pm – 6:00pm

For more information, check our facebook page.

Holiday Hours

CrossFit Austin will have special holiday hours in December

So you can plan accordingly, know that some of our regularly scheduled classes have changed.

  • Friday (12/23) we will have 9:00am and 10:00am All-Levels Classes (register here)
  • Saturday (12/24) all classes will be cancelled.
  • Monday (12/26) all classes will be cancelled.

We’ll be back and at on Tuesday, December 27th with a return to our regular schedule.

Have a safe and happy holidays!

– The CFA Team

Holiday Party

The holidays are right around the corner, so you know what that means…

CrossFit Austin will be hosting our Annual Holiday Party on
December 15th, 2011 at 7:00pm.

This year, Tim and Kristin Shanahan will be hosting!
We hope you’ll join us for food, fun, awards, and more!


You can find more details here and on Facebook.

CFA Food Drive 2011

CrossFit Austin will be collecting food for the Capital Area Food Bank for the holiday season!

When: Now through Tuesday (11/22)
Where: CrossFit Austin’s Box
What: *See below*

The mission of the Food Bank is “To nourish hungry people and lead the community in ending hunger”. 
For every five pounds of food donated, CAFB can provide the equivalent of FOUR meals!

Possible food donations can include:

  • Healthy, non-perishable food
  • Items with intact, un-opened, consumer or commercial packaging
  • Items with non-breakable packaging (no glass, please)
  • Food within the expiration date on the packaging

Most requested items include:

  • Canned meats like tuna, stew and chili (pop-tops preferred)
  • Canned vegetables
  • Pasta & pasta sauce
  • Beans
  • Healthy cereals
  • Peanut butter


*Thanks to Ruth Untermeyer for volunteering to help with this project!
Questions? Contact us at or talk to us!

Girl Power (Women Only) Classes

These all-level classes are a great opportunity for women to get in shape in a safe and supportive environment. All ladies, moms, and little ones are welcome! If there are enough mothers interested, we will try to facilitate a rotating schedule where the moms can take turns watching the kids for the group.

Classes meet on Tuesdays and Thursdays at 9:00am and are a part of your CrossFit Austin membership!

Please contact us for more information and to get signed up.