{Male + Female Partner Competition} + {Feats of Strength Stations} + {Beer // Mimosa Mile} + {Coaches vs. Community Tug of War} + {Beard Beauty Pageant} + {Food/Drink/Supplement Booths} + {Fun For the Kiddos} + {Raffle, Prizes, Goodies} = CrossFit Austin’s GRAND Re-Opening Fall Fit Festival!!
Joins us on Saturday, November 22nd in celebration of our Re-Opening! Doubling as a fundraiser benefiting the Ronald McDonald House Charities of Austin and Central Texas, we’re calling this our Fall Fit Festival!
Save the date!
{ Male + Female Partner Competition }
1 Strength + 1 Endurance Workout REGISTER HERE
{ Feats of Strength }
Visit the booth, Test your strength, WIN the Prize!
-60 Sec. Max Tire Flips
-Max Strict Pull-Ups
-Max Burpee over the wall in 60 sec.
-Max UB Double-Unders
-Max Distance Slamball OVHD Toss
{ Beer // Mimosa Mile }
Easy, Tiger! Run a lap, Chug-a-Lug (x4)
{ NovemBEARD Contest }
Start growing those bad boys now! Beards will be judged on a scale of 1-10 in 4 categories: -Manliness -Girth -Presentation -Backstory
Shed Barbershop will be here to judge and award prizes!
{ Fun For Kiddos!! and BIG Kiddos, too }
-Face Painting
-Bobbing For Apples
-Pumpkin Carry
-Obstacle Course
-Football Toss
Prizes awarded to winners of Partner Competition, Raffle winners, Winner at each Feats of Strength Station & Kiddo Booths!
Presented By Fringe Sport / Vaughn Weightlifting & Onnit
Saturday November 22nd
9 AM – Noon @ CrossFit Austin’s GRAND {re}Opening
Registration Opens Wednesday October 29th @ Noon
>>Register Here<<
General Info
The Jack and Jill Classic will feature two team workouts. A strength based workout and an endurance based workout. The top 3 teams in each division will take on one more workout to earn additional bonus points to decide .
Each team will be scored based off of rank in each workout and the team with the lowest overall score will be the champions.
There will be 2 divisions to participate in: Choose Rx – or – Scaled
1 Male + 1 Female competitor/team, 15 teams per division
Movements and weights will be representative of what an athlete might see in the CrossFit Open. Higher skill weightlifting moves like a snatch, and/or clean and jerk may be included. Moderate skill gymnastics movement such as pull-ups, rope climbs, and/or toes to bar maybe included. The RX division will NOT include muscle-ups.
Scaled Division:
1 Male + 1 Female competitor/team, 15 teams per division
Movements will be representative of what an athlete might see in the CrossFit Open. Lower skill weightlifting movements such as cleans, deadlifts, and/or front squats may be included. The scaled division will NOT include moderate skill gymnastics movement such as pull-ups, rope climbs, and/or toes to bar. The scaled division will NOT include muscle-ups. Weights will 20-30% lighter than what an athlete might see in the CrossFit Open.
Events
Event 1 & 2 – Strength WOD
“Superiority Complex”
Power Clean + Hang Squat Clean + Front Squat + Hang Clean (Power or Squat)
*This is a “ladder” style workout each team will have 1:00 minute at each station men and women will lift on at the same time. Each station is worth 8 points, and partial points will be awarded. If the athlete(s) cannot complete the entire complex they may perform as many DL as possible in the remaining time as a tiebreaker. *
“Superiority Complex”
Power Clean + Hang Squat Clean + Front Squat + Hang Clean (Power or Squat)
In this event, teams work their way through a series of stations with progressively heavier barbells. There will be a female and a male barbell at each station and male and female athletes will work at the same time. At the call of “3-2-1 … Go!” the team will have 50 seconds, during which both the male and female must complete the barbell complex. After the 50 seconds are up, they will remain at that station for 10 more seconds until the call of “rotate.”
All of the teammates who successfully completed the lift within the 50 seconds may advance to the next station. If an athlete does not complete the complex in the 50-second window, they will not advance to the next station. Athletes only get one attempt at each station if the athlete fails at any element of the complex the lift is over. If athlete does not complete the complex they may finish the 50 seconds out with as many deadlifts as possible to serve as a tiebreaker.
The complex repetition must be fully complete within the 50-second window. If the athlete is still moving at the 50-second mark, the repetition does not count.
Scoring
Each athlete has the opportunity score 4 points at each station, 1 point for each element of the complex. If athlete fails to complete the complex they will receive a point total equal to the number of elements of the complex the athlete completes.
Example:
1 Power Clean (PC) completed = 1 pt
1 PC + 1 Hang Squat Clean (HSC) completed = 2 pts
1 PC + 1 HSC + 1 Front Squat (FS) completed = 3 pts
Full complex completed = 4 pts
This will be scored as two separate workouts. Males and females will be ranked separately and the team with the best combined ranking will receive points for their corresponding rank.
Scoring
In the case of two athletes that have the same point total the tie will be broken by the number of deadlifts that athlete completed. If there is still a tie the athletes will share the ranking.
Movement Standards
Complex
After the barbell is initially power cleaned it may not touch the floor again throughout the remainder of the complex.
Power Clean
In the Power Clean, the barbell goes directly from the ground to the front rack position in one motion without passing through a front squat. This can be a muscle clean, a power clean, or a split clean. Once the bar starts its upward motion it must continue in an upward motion. The rep will be counted once the Athlete clearly shows control with the barbell on the shoulders, the bar directly over the heels, and the feet together. The hip crease must remain above the top of the knee, Athlete’s that drop below “parallel” into a squat clean will receive a no rep.
Front Squats
The barbell must be racked on the front of the shoulders. At the top, the hips and knees must be fully extended. Any grip is permitted as long as the bar is in the front-rack position.
At the bottom the hip crease must be below the top of the knee. A full squat clean is permitted, but not required, to start the movement if standard depth is achieved.
Hang Squat Clean:
The athlete may not lower the bar past the knees in the lift. The barbell must be received in the front squat position. A power clean followed by a front squat will not be permitted. Once the bar starts its upward motion it must continue in an upward motion. Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended.
Hang Clean (any variation) :
The athlete may not lower the bar past the knees in the lift. This can be a muscle clean, a power clean, squat clean, or a split clean. Once the bar starts its upward motion it must continue in an upward motion. Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended.
Event 3 – Endurance WOD
“Ballsagna” {‘balls-an-ya’ – like ‘lasagna’}
Rx
150 Wall Balls (2 balls 20/14, 10’/9’, one partner works at a time, )
200 M Run
100 Slam Balls (1 ball, 1 person works at a time)
200 M Run
75 Toes to Bar (Both Partners must remain hanging while reps are being done)
200 M Run
15:00 cap
Scaled
120 Wall Balls (2 balls 14/10, 10’/8’, one partner works at a time)
200 M Run
80 Slam Balls (1 ball, 1 person works at a time)
200 M Run
40 Burpees
200 M Run
15:00 cap
Notes
This event begins with teams begin at the Wall ball station. At the call of “3-2-1 … Go!” the teams begin the wall ball station working one person at a time. Once the teams complete all 150 wall balls the pair run 200 m. Team may not begin the slamball station until both teammates are at the station.
For the slam balls, partners alternate as they see fit; complete 100 slamballs. Once the team completes all 100 slam balls the pair run 200 m. Team may not begin the toes-to-bar station until both teammates are at the station.
Partners can alternate as they see fit at the toes-to-bars station until they’ve completed 75 reps. Both athletes must hang from the bar (no contact with the ground) for the toes-to-bar reps to count. Once the team completes all 75 toes-to-bar, team runs their final 200 m. The teams total time will be recorded once the final athlete passes the finish line.
Time cap will be 17:00. If athletes do not finish under the time cap they will be scored on total reps completed. Completed 200 m runs will count as 1 rep.
Scoring
The team’s score is its total time. Time cap will be 15:00. If athletes do not finish under the time cap they will be scored on total reps completed. Completed 200 m runs will count as 1 rep.
Movement Standards
Wall Ball
The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The ball must make contact with the front-face of the target. If the ball hits the bottom or top edge of the target or does not hit the target at all, it is a no rep. The rep is counted when the ball makes contact with the target.
Slam Balls
Slam ball must start on the ground and moves from the ground to full lockout overhead (full lockout overhead: the hips, knees and arms fully extended, and the ball directly over the body). The ball must remain in the hands until it passes the knees, and must be fully released from the hand before it can be picked up again for the next repetition.
Toes-to-bar
In the toes-to-bar, the athlete must go from a full hang with the heels behind the vertical plane of the pull-up bar, to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. One athlete must hang from the bar with both hands in contact with the bar while the partner performs repetitions in order for repetitions to count. .
Burpees
Each burpee must be performed perpendicular to and facing the slam ball. The head cannot be over the slamball and the chest and thighs touch the ground at the bottom. The athlete must jump over the slam ball from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the slamball.
Tiebreakers
In the case of a final tie in the top 5 head to head in workout 3 will be the tiebreaker. In the case of a final tie in the top 3, head to head in the final workout will be the tiebreaker.
Cost:
$100.00 per Male + Female Team {includes entry + t-shirt}
Registration:
opens Wednesday, October 27th @ 12:00 PM
What is it? The Prep at CrossFit Austin will start on Monday, October 27th. Designed to introduce those new to CrossFit to the fundamentals and essential movements often seen in many of our group classes, The Prep will be a multifaceted course that teaches proper movement, recovery & mobility technique, nutrition & lifestyle guidelines; training that ultimately gives our clients the true {life changing} sense of the power of the CrossFit methodology. 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 shit is what we’re all about.
What’s in it for you? Train Smart| We’ll teach you to lift & move proficiently Dedicated time working on the technique of CrossFit Movements over the course of 12 classes, with technical mastery being a focus. Consistent exposure to the movements will adequately prepare each for success in the group class environment. Quality over quantity in your movement is our goal.
Work Hard | We’ll teach you to recover effectively The body repairs and strengthens itself in the time between workouts; it’s in this time that the body adapts to the stress of exercise and the real training effect takes place. Learning what and how to fill this time outside of the gym is our goal.
Think Well | We’ll teach you to eat efficiently The individuality and uniqueness of our clients are what makes our community a phenomenal place to thrive in their training. Nutrition can’t be a ‘cut and paste’ for each individual – there’s no cookie cutter way to properly eat. Revolutionize the way you view nutrition and eat over the course of 12 classes and learn what works best for your ID.
What you get: 1 month | 12 Sessions Just show up; we’ll do the rest. 3x/week for 4 weeks
1 Coach | 6-8 attendees The Prep Course will be limited to 6-8 attendees per time slot to ensure everyone gets quality, semi-private coaching
Prep Guide | Setting you up for Success The Prep Guide will include all the nutritional, lifestyle, and training lessons that we cover in class. The Prep Guide will serve as a reference and a tool for you throughout your time at CrossFit Austin.
Extra Credit | Fitness beyond the gym
The Prep Course will also include specific training and recovery techniques to be utilized outside the walls of the gym. We’ve found that many of our athletes want to go the extra mile and this is our way to ensure they do it safely and effectively.
When is it? There are two course times available, beginning on Monday October 27th. Morning | Monday, Wednesday, and Friday at 6:30 am Evening | Monday, Tuesday, and Thursday at 6:30 pm
**Can’t find a time that fits your schedule? Contact us and we will set you up for our Private Prep Course
Pricing Group Prep Option: $200 Private Prep Option: $300
Join Tim & Ben on Saturday October 18th for some tips and tricks on Pistols & Rope climbs! Come work on technical steps toward achieving your strict pistol and speeding up the rope! Reservations open to all skill levels.
We’d like to invite you to join our friends at CrossFit Centex the weekend of October 25-26th for two amazing events! On October 25th they will be hosting a Barbells for Boobs benefit and on October 26th, the Central Texas Oly Open. It will be a fun filled weekend with lots of weight lifted, BBQ, Texas Music and a Silent Auction. All money raised at these two events will be going to a local beneficiary.
The Oct 25th Barbells for Boobs event will be held at Horny Toad Harley Davidson from 9am-4pm. Heats for “Grace” {clean & jerk: 30 reps for time} will run from 9am-2pm with Texas Country music (Jenna McDaniels) to follow from 2pm-4pm. Miller’s BBQ will be onsite all day selling BBQ plates. There will also be a silent auction.
A donation team page has been created called Central Texas CrossFit Affiliates. All teams in Central Texas are welcome to register under this page. 100% of the funds raised by this team and at this event will be going to a local beneficiary. If you would rather create your own donation team page you can do this at barbellsforboobs.org.
As entry for “Grace” CFCTX is simply asking each athlete to set up their own donation page and donate $25. If they want to make donation when the get to event they are more than welcome.
The Oct 26th event will be held at CrossFit CenTex. This will be the Central Texas Oly Open. You can register for the meet @ http://bit.ly/1pCrjOO. Entry for this meet is $50 and all money made at his event will go towards a local beneficiary.
A sign up sheet for “Grace” is available at the whiteboard. Registration will close at noon on Friday, October 17th.
Whether you need that extra surge of energy from FORCE, overcome fatigue and restore performance with RECOVERY, get deep, restorative and reparative sleep from Cocoon, or lift more, build more and burn more with MORE MUSCLE, CFA has all your PROGENEX needs covered!
Our Progenex Representative Ike will be on site with tons of products and give-aways! Have all your supplement questions answered and sample some goods. We will have all your favorite products and flavors available for sale starting at 5:30 am!
Now that you’re getting back into the swing of things with the new school year, let us help you get back into the gym! During the month of October teachers and students receive $50 off The Prep for the October Cycle or $25 off (per month) any of our 3 or 12 month Group Class Memberships!
Prep Course Discount:
Available to current Teachers and Students
Available for new members on the Group or Private Prep
Cannot be used in conjunction with other discounts
Only valid for the month of October
Group Class Membership Discount:
Available to current Teachers and Students
Available for new members on any 3 or 12 mo contract
Available for current member who sign up for a new contract at their current or upgraded duration (ex. 2x/wk to 3x/wk or 3x/wk to unlimited)
Cannot be used in conjunction with other discounts
30 second handstand hold against the wall
A serious love of being upside down
Join Lindsey and Gen on Saturday September 20th for some handstand action! Come work on technical steps toward achieving your open floor handstand, handstand walk, and handstand push ups! Reservation reserved for athletes who meet the prerequisites, please.
