Workout of the Day

All Levels

A.10:00  EMOM
1 Hip Power  Clean + 1 Hang Clean by feel

B.Seated DB Press x5x5 Rest :60

C.3 Rounds
12  Alt. DB Hang Power Snatch @ 45 lb, 20 lb (Total)
15 Deadlifts @ 135 lb, 95 lb
400 M Run

Have a favorite recipe? Submit it to frontdesk@crossfitaustin.com!

Performance:
A.  Rowing Skills

Warm-up:
3:00 Synchronized Row (2 heats)

Skill Workout
15 sets of :30 ascending intervals (Teams of 2-3)

B.  Mobility
4 Rounds
:30/side Quad/Hip Flexor Stretch
:30/side Pigeon Stretch
8 Mini Band Goblet Squats 32X0
Rest :30

Foundations:
Skill: Hip Snatch Progression

A.Hip Power or Full  Snatch x1-2×7
*Snatch and Lunge weight are the same

B. Partner WOD
4 Rounds w/ Partner
10 Wall Balls
10 KB swings
300 M Run
*Relay race style 1 partner completes a round then the next partner go until both partners complete 4 rounds
*Team Times Recorded

“No matter how many goals you have achieved, you must set your sights on a higher one.” -Jessica Savitch

Performance:
A. Front Squat x4x4 @ 75-80%  Rest 3:00
B. Strict Dips x5x5 by feel Rest 3:00
C1. Double KB Swings x10-12 x3 Rest :30
C2. Push-ups x10-12 x3 Rests :30

Foundations:
Skill: Kip Swing/Jumping Pull-up
*Go through Progression

A1. Kip Pull-ups x1-3 x5
A2. Back Squat x1-3 x5
*Best Squat Weight Recorded

B. 5 Rounds
5 Burpees
10 DB Walking Lunges / Legs
50 Singles on the jump rope

“Infuse your life with action. Don’t wait for it to happen. Make it happen. Make your own future. Make your own hope. Make your own love. And whatever your beliefs, honor your creator, not by passively waiting for grace to come down from upon high, but by doing what you can to make grace happen… yourself, right now, right down here on Earth.” -Bradley Whitford

***Due to inclement weather the 5:30, 6:30, and 7:30 am classes for March 4 have been cancelled. We will resume normal classes at 9:00 am with the ladies class***

Performance:
A1. DB Front Raise x10x3 rest :10
A2. DB Lat Raise x10x3 Rest :10
A3. DB Reverse Fly x10x3 Rest :10

B.20:00 Alt EMOM
Odd: 1-3 CTB Pull-ups
Even: 3 Jerks by feel, No racks

C.50 Wall Balls @ 20 lb, 14 lb
25 Burpees
*for time

Foundations:
Skill: Press, Push Press, Push Jerk

A.Push Press x8x4
Step ups x8/legx4

B.6x50m Resisted Tire Sprints w/ 90 sec rest

Test:
Front Plank

“In order to succeed, your desire for success should be greater than your fear of failure.” – Bill Cosby

Performance:
A. Hip Power Snatch x2x5 by feel Every :90
B. Clean DL x4x4 by feel Every :90
C. 1 Mile Run

Foundations:
Skill: Rowing

Workout
20:00 AMRAP @ 80-90% of Aerobic Max, For Quality
500 M Row
:45 Front Plank
10 Tic Tacs
:30/:30 R/L Side Planks
100m Farmer Carries
*Total Rounds Recorded

“The journey of a thousand miles begins with one step.” -Lao Tzu

Hey CFA!

We have some exciting news! We have added a new class to your group membership access!

Olympic Weightlifting Classes are now being offered as a part of your regular group class memberships. The classes are included in your monthly allotment (2x/week, 3x/week, or unlimited) and can be used in combination with your regular group classes!

Details: Mon, Tues, & Thurs @ 5:30 pm beginning Monday 3/3 Members must be L2 approved Class is capped at 10 spots Register Under the “Group Classes” tab

The class is designed to teach athletes the fundamentals of the snatch and the clean and jerk. The class meets 3 times a week for 1 hour with the goal of a consistent focus on Olympic Weightlifting. CrossFit Austin Level 2 athletes have access to this class as a part of their membership.

We will have 2 groups running today:

All Levels

Group 1: COA Post Test
“Cindy”
20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

Division Options:
Rx: As listed
D1: Men – Red Band Pull-ups, Women – Red Band Pull-ups and Knee Push-ups
D2: Men – Jumping Pull-ups, Women – Jumping Pull-ups and Knee Push-ups

Group 2: CrossFit Open 14.1

CrossFit Austin has been helping members to make positive changes in their lifestyles, minds, and bodies since 2008. To celebrate 5 years of success, some of the ladies of CFA  put together a little something to show their appreciation. We hope that you enjoy the video as much as we did! We’d love to hear what changes and growth you have seen in your time at CFA! Please leave us a comment and share your experience!

Click Here To Watch!

All Levels
Make up day

or

A.10:00 Alt. EMOM
5 Deadlifts by Feel
5 Ring Rows

B.3 Rounds
500 M Row
25 Double Unders
400 M Run

Performance – COA Testing
1:00 Max Double Unders

Division Options:
(Men & Women)
Rx: Double unders
D1: Double unders
D2: Singles

5:00 AMRAP
5 Thrusters
5 No Push Up Jump Over Bar Burpees
*Total reps recorded

Division Options:
Rx: M – 135 lb, W – 95 lbs
D1: M – 95 lb, W – 65 lbs
D2: M – 75 lb, W – 45 lbs

Foundations – COA Testing or:
Skill: Burpees

Strength
A1. Hip Hinge Y, T, L , W (Plates) x5/ea pos.x4 , Rest :30
A2. DB Press x6x4 Rest 1:00

Partner Workout (10 Minute Conditioning):
10 Minute AMRAP
200 M Run
AMRAP Burpees
50 M  Farmers Walk
*Partners Run Together, Partner A does Burpees while Partner B Farmers Walk, then switch
*Total Burpees+ Rounds recorded

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.” -Muhammad Ali