All Levels
2 Person Relay
20 Rounds
100 M Run
3 Burpees
4 ground-to-overhead @ 95 lbs, 65 lbs
5 Wall Balls @ 20 lb, 14 lbs
*Two person team, each teammate does a total of 10 Rounds
Only a few more days for this deal! Tell your friends >>All Levels
A. 12:00 Alt. EMOM
even: 12 Russian KB Swings
odd: 6 TTB
B. 3 Rounds
15 Burpee Box Jump 24/20
500 M Row
100 M Waiters Walk @ 24K, 20K (50 M R, 50 M L)
| All Levels | |
| Mitch | |
| Ivan | |
| Fernando | |
| Matt | |
| Vy | |
| Kerri | |
| LaShea | |
| Adrian | |
| Jessica | |
| Danielle | |
| Megan | |
| Nick | |
| Mr.T | |
| Jose | |
| Mike | |
| Ballet | |
| Victor | |
| Todd | |
| Mer | |
| Wax | |
| Julie | |
| Kristin | |
| Kevin | 15:55 16k |
| Gil | 19:14 20k |
| Faraon | 22:47 16k |
| Joey | 21:20 16k |
| Stephanie | 21:08 10lb db |
Performance & Foundations
7 Rounds
7 Power Clean
7 Push Press
200 M Run
7 Deadlifts
7 Back Squats
200 M Run
M: 115 lb, W: 75 lb
“High achievement always takes place in the framework of high expectation.” -Charles Kettering
| Performance & Foundations – AM | time | # |
| Gage | 25:10 | rx (row) |
| Beverly | 24:34 | 55 |
| Sarah | 29:03 | 55 |
| Vy | 24:56 | 55 |
| Matt | 28:23 | 95 |
| Kate | 30:35 | 35 |
| Adrian | 29:59 | 65 |
| Braden | 25:36 | 75 |
| Shauna | 30:00 | 55 |
| Ivan | 25:20 | rx UB |
| Fernando | 29:03 | db |
| Lisa | 32:28 | db |
| Ebelia | 32:15 | db |
| LaShea | 26:34 | 45 |
| Healy | 30:11 | 45 |
| Claudia | 28:04 | 45 |
| Page | 24:11 | rx |
| Creamer | 26:39 | 95 |
| Tow Matt | 32:04 | rx |
| Schittone | 30:05 | |
| Steven | ||
| Gilbert | 25:56 | 95 |
| Mr.T | 33:01 | rx |
| Jose | 31:53 | 75 |
| Erica | 26:29 | 65 |
| Ray | 25:29 | 75 |
| Todd | 32:03 | rx |
| Tom | 29:20 | rx |
| Kevin | 32:11 | 75 |
| Dylan | 28:41 | rx |
| Ladies Class | ||
| Mer | 29:20 | 55 |
| All Levels – Noon | ||
| Tito | 23:37 | rx |
| Joey | 23:52 | mod |
| Faraon | 27:02 | mod |
| Foundations & Performance – PM | ||
| Brian | 30:01 | 75 |
| Jeri | 26:18 | 55 |
| Matthew | 55 | |
| Mary | 24:52 | 55 |
| Gil | rx | |
| Walker | 29:04 | 55 |
| Sean | 25:14 | 75 |
| Kline | 22:55 | 70 |
| Matt | 26:32 | 85 |
| Vince | 28:23 | 75 |
| Adelle | 30 | L1 |
| Joseph | 30 | L1 |
| Alex | 30 | L1 |
| Jake | 29:10 | |
| Chanden | 21:48 | |
| Shanon | 20:48 | |
| Rahul | 31:01 | 95 |
| Heather | 24:55 | rx |
| Paul | 27:35 | 95 |
| Chrissy | 28:30 | 45 |
| Brad | 34:00 | 95 |
| Ian | 24:10 | rx |
| Missy | 32:41 | 55 |
| Cassie | 31:06 | 55 |
| PJ | 28:50 | 95 |
| Chris | 25:24 | 75 |
| JRod | 33:46 | 75 |
| Aubrey | 31:19 | 35 |
| C Lee | 27:55 | 95 |
Work hard | Sweat hard | Play hard
Come join us on Saturday May 10 @ 9:00 am for a free workout with the CrossFit Austin community
It’s Mother’s Day weekend so bring a friend, bring your mom, bring your friend’s mom!
Community workouts are open to everyone and a great way to find out what CrossFit is all about.
All skill levels welcome.
Current members: Bring a friend
First timers: Meet a friend
REGISTER HERE
Performance & Foundations
A. Hip Power Snatch x4x4 by feel Rest 2:00
B. Snatch DL x1x6 90%+ Rest 2:00
C. Front Squat x2x6 @ 80-85%
D1. Half Moons x5/side x3
D2. Scap Push-ups x5x3
“We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face… we must do that which we think we cannot.” -Eleanor Roosevelt
Performance & Foundations
Rowing Ladder
500 M – 400 M – 300 M – 200 M – 100 M
*Each athlete will row each distance one athlete works at a time
*Total time recorded
then immediately begin…
Two Person Teams
100 Sprawls
80 Box Jump w/ Step Down 24/20
60 DB Snatches 35/20
*One person works at a time Work can be split in any fashion
“It is amazing what you can accomplish if you do not care who gets the credit.” -Harry S. Truman
| Performance & Foundations – AM | row | total |
| Gage/Mitch | 11:29 | 22:40 |
| Vy/Matt | 13:23 | 22:59 |
| Mike/Braden | 14:20 | 27:38 |
| Jon/Sarah | 12:56 | 23:58 |
| Sissy/Janet | 15:00 | 26:13 |
| Adrian/Lee | 14:54 | 28:27 |
| Emily/Jake | 14:20 | 31:14 |
| Kate/Steve | 11:20 | 26:32 |
| Tow Matt | 11:24 | 22:35 |
| Ballet/Page | 11:48 | 22:18 |
| Ivan/Schittone | 12:20 | 23:45 |
| Healy/LaShea | 15:34 | 28:10 |
| Jose/Creamer | 13:23 | 25:04 |
| Silas/Gilbert | 14:12 | 26:16 |
| Erica/Jenny | 13:10 | 22:14 |
| Ray/Todd | 12:20 | 22:18 |
| Ladies Class | ||
| Mer/Shanon/Nicole | 13:33 | 27:20 |
| All Levels – Noon | ||
| Ebilia/Joey | 13:50 | 24:21 |
| Mary/Humberto | 12:29 | 22:23 |
| Gil/Kline | 24:30 | |
| Matthew/Jeri | 24:50 | |
| John/Mayela | 28:14 | |
| Eric/Malia | 25:59 | |
| Jeanette/Jessica | 25:38 | |
| Missy/Ally | 24:15 | |
| Vince/Sean/Chris | 23:57 | |
| Kevin/Ian | 23:24 | |
| Chris/Ryan | 25:54 | |
| Simon/Rahul | 25:20 | |
| Paul/Brad | 22:59 | |
| Cassie/Carrie | 26:19 | |
| Nicole/KJ | 26:11 | |
| Scott/Mark | 22:45 | |
CFA is very excited to welcome Coach Walker Fenz back to the team! Walker was one of CrossFit Austin’s OG coaches. Walker has an extensive background in Gymnastics and began CrossFitting in 2009. Look forward to seeing more of her in the gym. In the meantime, we’ll leave you with some words from Walker during her days as “Athlete of the Month” 2009:
“The CrossFit mindset:”
1. I will promise to do my best. My best will vary from day to day, hour to hour, minute to minute. But in that minute, I will do the very best I can.
2. If I can run, I run. If I can walk, I walk. If I must crawl, I crawl. And when I make it, I will rest. And live to fight another day.
3. I fear no man, but I fear my workout. If I don’t fear my workout, it isn’t hard enough.
4. I may puke. I may cry. But I will not quit. Ever.
Performance & Foundations
A.Build to a heavy Clean to Thruster in 15:00
B. 3 Rounds AFAP
15 Thrusters @ 95/65
15 Pull-ups
Rest 2:00
*Each Round Time is recorded
“To give anything less than your best, is to sacrifice the gift.” –Steve Prefontaine
| Foundations & Performance – AM | R1 | R2 | R3 | |
| Victor | 1:18 | 1:16 | 1:13 | |
| Adrian | 1:31 | 1:55 | 2:12 | |
| Matt | 0:58 | 1:00 | 1:38 | rx |
| Kim | 1:06 | 1:02 | 1:03 | |
| Ken | 1:22 | 1:58 | 2:20 | |
| Vy | 1:03 | 1:00 | 1:02 | |
| Lee | 1:02 | 1:14 | 1:46 | rx |
| Ivan | 0:56 | 0:58 | 1:01 | rx |
| Gage | 1:02 | 1:00 | 1:03 | rx |
| Melanie | 1:20 | 1:24 | 1:27 | |
| Nicole | 1:16 | 1:27 | 1:14 | |
| Allyson | 1:33 | 1:47 | 1:36 | |
| Sissy | 1:05 | 1:05 | 1:03 | |
| Sarah | 1:03 | 1:11 | 1:21 | |
| Janet | 1:18 | 1:21 | 1:30 | |
| Daniela | 1:35 | 1:26 | 1:32 | |
| Beverly | 1:18 | 1:20 | 1:19 | |
| Page | 0:51 | 0:56 | 1:21 | rx |
| Ballet | 1:20 | 1:09 | 1:22 | |
| Humberto | 1:11 | 1:15 | 1:10 | |
| Megan | 1:23 | 1:17 | 1:24 | |
| Roland | 1:20 | 1:42 | 2:10 | |
| Mr. T | 0:56 | 0:57 | 1:26 | |
| Jose | 1:23 | 1:27 | 1:38 | |
| Steve | 0:52 | 1:01 | 1:31 | |
| Lisa | 1:17 | 1:07 | 1:01 | |
| Boone | 1:05 | 1:08 | 1:33 | rx |
| AG | 1:22 | 1:27 | 2:02 | |
| Mercy | 1:21 | 1:14 | 1:43 | |
| Ray | 1:11 | 1:08 | 1:21 | rx |
| All Levels – Noon | ||||
| Sydney | 1:07 | 1:01 | 1:07 | |
| Mary | 1:11 | 1:06 | ||
| Jared | 0:58 | 0:54 | 0:52 | rx |
| Dixie | 1:20 | 1:36 | 1:28 | |
| Brooks | 1:00 | 0:59 | 1:02 | rx |
| Foundations & Performance – PM | ||||
| Brande | 1:12 | 1:14 | 1:25 | |
| Ryan | 1:22 | 1:49 | 2:20 | |
| Cassie | 1:25 | 2:16 | 2:00 | |
| David | 0:51 | 0:50 | 1:14 | rx |
| Leah | 1:23 | 1:32 | 1:59 | |
| Corin | 1:39 | 1:39 | 1:41 | |
| Carrie | 1:21 | 1:55 | 2:22 | |
| Rahul | 1:45 | 1:55 | 2:08 | |
| MG | 1:30 | 1:14 | 2:34 | |
| Mark | 0:53 | 0:50 | 0:47 | rx |
| Ian | 1:02 | 1:04 | 1:42 | rx |
| Jessica | 1:03 | 0:59 | 1:02 | rx |
| Amy | 0:55 | 0:51 | 0:48 | |
| Brian | 1:15 | 1:15 | 1:23 | |
| Melissa | ||||
| Malia | 1:12 | 1:16 | 1:02 | |
| Eric | 1:00 | 1:12 | 1:12 | |
| Matt | 1:08 | 1:22 | 1:35 | rx |
| Sean | 2:10 | 2:00 | 2:06 | |
| Joy | 1:49 | 2:41 | 2:15 | |
| Walker | 1:06 | 1:08 | 1:10 | |
| Steph | 1:12 | 1:38 | 2:05 | |
| Adelle | 1:33 | 1:26 | 1:45 | |
| Maddie | 1:16 | 2:04 | 2:37 | rx |
| Chris | 1:45 | 1:46 | 1:50 | |
| Dustin | 1:31 | 2:07 | 2:51 | |
| Michael | 1:35 | 1:35 | 1:35 | |
All Levels
“Parking Lot Obstacle Course”
4 Rounds
100 M OVHD Walking Lunge
40 Burpees
100 M Med Ball Run
50 Wall Balls
60 KBS
*One person works at a time
*Two Person Teams
*Total time recorded
Saturday Skills Class with Coach Lindsey at 11:00!
>>Details HERE<<
All Levels
A. 12:00 Alt. EMOM
even: 2-3 Sumo DL
odd: 6-8 V-ups
B. 4 Rounds
8 Burpee Broad Jump
250 M Row
50 M Farmers Carries @ 55 lbs, 35 lb
| All Levels – AM | |
| Vy | |
| Kerri | |
| Beverly | |
| Matt | |
| Braden | |
| Adrian | |
| LaShea | |
| Matt | |
| Page | |
| Jose | |
| Ballet | |
| Mr. T | |
| Steve | |
| Gilbert | |
| Megan | |
| Nick | |
| Brooks | 9:14 |
| Todd | 10:56 |
| Kevin | 12:07 |
| Silas | 11:30 |
| Mer | 12:37 |
| Leah | 11:18 |
| Scott | 11:32 |
| Chris | 10:36 |
| All Levels – Noon | |
| Jared | 10:08 |
| Tornado | 8:57 |
| Shannon | 11:57 |
| Brande | 11:49 |
| Stephanie | 12:32 |