“Fran got you down? Learn the science behind the kipping pull up and the tips and tricks to take it to the next level. Diane got you upside down? Get comfortable getting inverted and learn the progressions for a handstands and handstand push ups. Through drills and practice you will receive individual attention to help perfect your technique to show those Girls whose is boss!”
Clinic Cover:
– Body position
– Free Standing handstand progressions
– Handstand push up progressions
– Kip techniques
– Strength progressions for the Pull-up
– Plus More!
CrossFit Austin is proud to announce the Mohican Warrior Challenge! A 6 week workout challenge open to all CrossFit Members, and athletes in the greater Austin fitness Community! See below for more details.
What? The challenge will consist of two workouts within an hour time limit: Workout 1- A strength based workout designed to test: strength, coordination, and power. Workout 2- A metabolic conditioning based workout, designed to test: speed, stamina, endurance, and basic body weight moves.
Both workouts will be announced Wednesday July 29th, along with options for the “Scaled” division
When? The preliminary event will be held on Saturday, July 31st (Click here for times), and the final event will be held on Saturday September 11th. Your entry fee is for both events, or can be applied to just the final event.
*To be eligible for the “Most Improved”, participation in both events is necessary.
*To be eligible for “Top Performance” participation in just the final event is necessary.
What’s in it for you? We will have prize packages for male and females in the following catagories:
– “Top Performer” in the Rx division
– “Most improved” in the Rx, and scaled divisions
– “Best Costume”
Prize packages have not been finalized yet, but will include the following:
– Free 4 Week Olympic Weightlifting classes with 2 Time Olympian Chad Vaughn
– CrossFit Austin merchandise
We are also working with local merchants to secure more prize packages. Those will be announced as they become available!
The event will be $20 for CrossFit Austin Members, and $40 for non members.
We are now offering Free Saturday Workouts twice a month at 11 AM at our facility on S. Congress. The focus of these sessions will be fundamental movements, mobility, and an introductory workout for those interested in trying CrossFit. They are open to current, and prospective members. For current members they will not count against your monthly allotment of class sessions, and for prospective members they are 100% free. Mark your calendars if you’ve been waiting to try CrossFit July 31st is your chance! Get more info and sign up here.
This September, Alamo CrossFit head coach, and accomplished ultra runner Mike Martinez will run from Ft. Worth, Texas to San Antonio, Texas to raise money for the Wounded Warriors Foundation. Sure, many people feel this is insane…it’s hot and the path will be treacherous…but in Mike’s view, no sacrifice is nearly enough when compared to the sacrifices America’s wounded warriors have made.
CrossFit Austin is serving as a support facility for the run, and is also a part of Mike’s training team. We will have more details on this as it draws closer, but in the meantime you can support Mike by making a donation at the links below.
Help us improve the gym… did I mention free food and booze?
It’s been a while since our last work party where we ripped up and replaced the flooring. This time around things should be much easier. Improvements will include organization of the front area, painting, building shelves, etc.
Come lend a hand or just hang out and have a good time. Work will begin around 11am, following the Saturday team WOD.
Lieutenant Michael Murphy’s Medal of Honor Citation:
For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.
What:
A monthly girls-only gathering. Feel free to bring a favorite paleo treat to share (but not required).
When:
First Monday of every month, 7:30pm
Where:
TBD (10/4: Red Table Coffee at 6000 S. Congress Suite 106)
Why:
CFA Ladies Night is an opportunity to get to know your fellow females in the gym. From barbells to boys, no topic is off limits! We will share goals, discuss challenges, develop accountability, offer resources, and celebrate accomplishments. Join us to be inspired and stay motivated!
CrossFit Austin is pleased to announce our one-day Olympic Weightlifting Seminar featuring 2-time Olympian Chad Vaughn and USAW Senior International Coach Ursula Garza Papandrea. The focus of the seminar will be detailed instruction and hands-on training of the Snatch and the Clean and Jerk. This seminar will provide you with:
• Mechanics and fundamentals of the Snatch and Clean & Jerk
• Logical progressions for the two competitive lifts
• Small group instruction from Olympic level coaches and athletes
“Ursula Papandrea and Chad Vaughn, are outstanding coaches in the art of Olympic style weightlifting. I think and feel so highly about these 2 great people’s potential I have asked them to be part of my teaching team with the CrossFit olympic weightlifting certification. I highly suggest anyone attend…(this seminar)…with 2 time Olympian Chad Vaughn and Senior International Coach Ursula Papandrea!!!”
Coach Mike Burgener, Coach of the CrossFit Olympic Weightlifting Certification
A few words from top CrossFitters, Coaches, and Gym Owners:
I attended Chad and Ursula’s Olympic Weightlifting Seminar at G7. The one on one attention that I received helped me PR both my Snatch and Clean and Jerk. They where able to break down my lifts and build them up the way they needed to be. What really helped me was the attention to detail, every little correction. I can’t wait to be able to train under them again, and be able to host one of their Seminars at Bayou City CrossFit. – Vic Zachary 1st 2010 CrossFit Games South Central Regional Qualifier, Owner Bayou City CrossFit
Chad and Ursula we’re able to point out and correct just two small faults in my clean and jerk. Over the next two months of training I added 40 lbs to my squat clean 1 RM. I recommend their seminar to anyone that is dedicated to being a competitive CrossFitter, athlete, or weightlifter.
-Jeremy Thiel 3 time CrossFit Games qualifier, Owner of CrossFit Central
It is obvious that Chad and Ursula have the knowledge to be great Olympic style weightlifters, but they also have the coaching knowledge to make you a better lifter. I use these two regularly for help with my lifts and you would be smart to do the same thing. – Dutch Lowy 2 time CrossFit Games qualifier, Owner CrossFit ATM and dutchlowy.com
Attending Chad and Ursula’s Olympic Weightlifting Seminar is a must. Their ability to break down lifts, and most importantly get the athlete to understand what they are doing is unmatched. Do yourself a favor and sign up to watch/learn from the best in the business. -Bryan Diaz Regional CrossFit Games Qualifier, Head Coach/Programmer River City CrossFit,Traveling Coach for CrossFit Endurance
As a CrossFit competitor, Chad and Ursula’s seminar was a huge benefit. Becoming technically proficient in the snatch and clean and jerk has helped me to make major gains in both lifts. Besides benefiting me as an athlete, the greatest part of these seminars is that it makes me a better coach. I have a greater ability to coach athletes through the laid out progressions that Ursula and Chad demonstrate and teach. The platform time with these coaches is invaluable to me as an athlete and a coach. -Miquel Garza Regional CrossFit Games Qualifier, Owner/Director of Programing for G7 Athletics, CrossFit AustinCoach
CrossFit Austin will be hosting an Off Season Strength and Conditioning Program starting Monday, June 6th. Monday’s, Tuesdays, and Thursdays at 10:30 AM . The program will be individualized to meet each attending athletes needs, and performed in a group enviroment to maximize results. The program is designed to enhance strength, power, vertical jump, speed, and mental capacity. The program will be split into three 4 Week sessions with space limited in each session. Athletes can attend the entire program, or single sessions.
The On Ramp program is designed to teach you the fundamental movements of the CrossFit program and prepare you for the rigors of our group classes. The On Ramp Program consists of six classes over a two week period. We also offer one on one training as a substitute for the On ramp class. Once you have completed our On Ramp program either as a class or through one on one sessions, you will be eligible to participate in our group classes and open gym sessions.
The two-week On-ramp class costs $100 and includes an introduction to the foundational CrossFit movements and nutrition. Click here to view the class schedule. To pay for the class and reserve your spot, please click the link below.
