Workout of the Day

Level Two
12:00 Agility Stations
3:00/ station + 1:00 transition
Station #1: 4 Corner Cone Drill (Bear Crawl/Carioca, Crab/Slide, BKWD/Slide/Run/Carioca)
Station #2: Small Hurdles (2 ft, 1 Ft, 2 Ft lateral Down and Back, 2 Ft Hop, R Hop, L hop0
Station #3: Tall Hurdles (Over/Under, Forward Step Over, Backward Step Over)

then…
In 15:00:
30 Strict Chin-ups
30 V-ups
*Break into small sets, as needed
*if you cannot do one strict chin-up, utilize a spotter and do 10 sets of 3
*Alternate grips each set

then…
10:00 AMRAP
1-2-3-4-5-6-7-8-9-10
CTB Pull-ups
DL @ 55-65%
1 Gasser (50 yds x 4) btwn sets
*Total Reps Recorded

Extra Credit (time permitting)
3 Rounds
10 Single Leg Hip Bridges/side
1:00 of Deadbugs
5 Bridge ups

Level One
Skill
Handstand Push-up Progressions

WOD
5-4-3-2-1
Press
Chin-up
*For Load

then…
4×400 M Relay

Going on a diet v. building a life
*Post thoughts to comments 

“There must be a beginning of any great matter, but the continuing unto the end until it be thoroughly finished yields the true glory.” – Sir Francis Drake

Announcements

• Have you checked out our inventory of Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes?  More info here.
• The “We the People” Fundraiser is coming on 9/22! Learn more here.
• Reserve your spot in the 1st CrossFit Classics Event is coming up on 9/28! Learn more about the fun here.
• We hope you’re sending us an amazing t-shirt design as a part of our T-Shirt Design Contest! Learn more here.

Level Two
Snatch Progression
Snatch x2x5 Rest 2:00
*All 5 sets @ 70-75%, RPE 7-8

then…
5 Rounds
:45 6 Thrusters (95lb, 65lb) / 6 Lateral Bar Hops
Rest 2:15
*Total reps recorded

Core/Stretch Circuit
Modified Pancake Split
Shoulder Windmills
Across the body

Level One
Skill
DB Thruster

WOD
3 Rounds (3:00 on/1:00 off)
200 M Run
10 DB Thrusters
10 Tic Tacs/side
*Time Recorded

Five things you must know about stress
*Post thoughts to comments 

“Friendship multiplies the good of life and divides the evil.” – Baltasar Gracian

Announcements

• Have you checked out our inventory of Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes?  More info here.
• The “We the People” Fundraiser is coming on 9/22! Learn more here.
• Reserve your spot in the 1st CrossFit Classics Event is coming up on 9/28! Learn more here.

All Levels
100-yd Sprint
100 Burpees
10 Ground to Overhead (65 lb, 95 lb)
80 Pull-ups
8 Ground to Overhead (75 lb, 115 lb)
60 Box Jumps (30”, 24”)
6 Ground to Overhead 95 lb, 135 lb
40 Thrusters (135 lb, 95 lbs)
4 Ground to Overhead (105 lb, 165 lbs)
20 Ring Dips
2 Ground to Overhead (125 lb, 185 lbs)
100-yd Sprint

Announcements

• The Athlete Open was such an amazing event! Thanks to everyone who supported this event and congrats to all of the competitors!
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.
• Have you heard about the “We the People” Fundraiser on 9/22? Learn more here.
• The 1st CrossFit Classics Event is coming up on 9/28! Learn more here.

All Levels
Partner Skill Session
3 Rounds
10 Partner Horizontal Ring Rows
10 Med Ball Over/Unders
20 Half Twists/Side
20 Full Twists/Side
10 Burgener Star Jumps (Contacts)

then… 

20:00 Partner Row
*2-person teams
*Row as far as possible in 20:00

Hey, Perky! Let’s talk about that coffee…
*Post thoughts to comments 

“Blessed is he who has learned to laugh at himself for he shall never cease to be entertained.” – John Boswell

Announcements

• The Athlete Open was such an amazing event! Thanks to everyone who supported this event and congrats to all of the competitors!
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.
• Have you heard about the “We the People” Fundraiser? Learn more here.
• The 1st CrossFit Classics Event is coming up on 9/28! Learn more here.

Level Two
A1. Press x3x5 50%+Chains Rest 1:00
A2. WTD Chin-ups x3x5 Rest 1:00
(*Lower for up to :30 on the last rep)
B. Squat x10x3 @ 90% of last week 10 RM
C. RDL x5x3 by feel
D. Glute/AB Circuit

Level One (TEST DAY)
Skill
Hang Clean (Squat or Power Variant)
Deadlift

WOD
A1. Deadlifts x2x10 (Build weight up each round as needed)
A2. DB Weighted Step-up x8/hand x3
*Step-ups after every 3rd round of Deadlifts
*Record 2 RM DL, 3 RM weighted step

The Primal Blueprint 8 key concepts
*Post thoughts to comments 

“There’ll be two dates on your tombstone, and all your friends will read ’em, but all that’s gonna matter is that little dash between ’em…” – Kevin Welch

Announcements

• CFA will have a happy hour this Thursday (TOMORROW) at 3rd Base in South Park Meadows at 7:00pm. We hope you’ll join us as we kick back, relax, and enjoy this “cold front”!
• The Athlete Open was such an amazing event! Thanks to everyone who supported this event and congrats to all of the competitors!
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.
• Have you heard about the “We the People” Fundraiser? Learn more here.
• The 1st CrossFit Classics Event is coming up on 9/28! Learn more here.

Level Two
4-Station Agility
(5:00/ Station + 1:00 Transition)
Station #1: 4 Corner Cone Drill
Station #2: Tall Hurdles
Station #3: 30 yd Shuttles
Station #4: Small Hurdles (2 ft, 1 Ft, 2 Ft lateral Down and Back, 2 Ft Hop, R/L/Run )

6:00 Core Circuit 
2 Rounds
Swimmer Circuit (15 sec each): 1 Arm, 1 Leg, Opposite Arm Opposite Leg, Same Arm Same Leg
Front Plank Circuit (30 sec each): Hover, Elbows, Hands, Elbows to Hands

Level One
Skill
Rowing

Partner WOD
3 Rounds
A. 500 M Row (*Can scale meters – goal is 3:00/less on rower)
B. AMRAP
50 Yrd Bear Crawl
10 MB Deadlifts
50 Yrd OVHD MB walk
*Partner A Rows while Partner B completes AMRAP
*Total Time and Rounds Recorded

“They always say time changes things, but you actually have to change them yourself.” – Andy Warhol

Announcements

• CFA will have a happy hour this Thursday at 3rd Base in South Park Meadows at 7:00pm. We hope you’ll join us as we kick back, relax, and enjoy this “cold front”!
• The Athlete Open was such an amazing event! Thanks to everyone who supported this event and congrats to all of the competitors!
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.
• Have you heard about the “We the People” Fundraiser? Learn more here.
• The 1st CrossFit Classics Event is coming up on 9/28! Learn more here.

Level Two
“Lumberjack 20” 
20 Deadlifts (275lb, 195 lb)
Run 400m
20 KB swings (32K, 24K)
Run 400m
20 Overhead Squats (115lb, 85 lb)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″, 20”)
Run 400m
20 DB Squat Cleans (45lb, 20 lb)
Run 400m
*Total Time Recorded (40 Minute Cap)

Level One (TEST DAY)
A1. Push Press x5x4 Rest 1:00
A2. Strict Chin-ups or COB Hold x5x4 Rest 1:00
*First 3 Sets are attempts to get :30 Chin over bar hold

then…
6-Minute 2-Person Sled Drag (45lb, 25lb)
*Partners switch every 1:00.
*Best score = team that drags sled the furthest

Boost your testosterone
*Post thoughts to comments

“Courage is not the absence of fear, but rather the judgement that something else is more important than fear.” – Ambrose Redmoon

Announcements

• The Athlete Open was such an amazing event! Thanks to everyone who supported this event and congrats to all of the competitors!
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.
• Have you heard about the “We the People” Fundraiser? Learn more here.
• The 1st CrossFit Classics Event is coming up on 9/28! Learn more here.

Level Two
5:00 Warm-up (Low Level Plyos, Hips)
Snatch Progression
Snatch 2-2-2-2-2-2-2-2
*In 8 sets, work up to 70-75%, RPE 7-8, first set that has weight on the bar is set 1.
*20 Minutes to complete

then…
7 Rounds
:30 of Burpees
:90 Rest
*Total Burpees Recorded

Core/Stretch Circuit

Level One
Skill
Kip Swing/Jumping Pull-up

WOD
2 Rounds
800 M Run
9-6-3
Deadlifts (95lb, 65 lb)
Front Squats (95lb, 65 lb)
Rest 1:30
*Split times recorded
*Scale run, if needed
*Goal time/split is 5:00

How to foam roll like a pro!
*Post thoughts to comments

“Just as there is no loss of basic energy in the universe, so no thought or action is without its effects, present or ultimate, seen or unseen, felt or unfelt.” – Norman Cousins

Announcements

• The Athlete Open was such an amazing event! Thanks to everyone who supported this event and congrats to all of the competitors!
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.
• Have you heard about the “We the People” Fundraiser? Learn more here.
• The 1st CrossFit Classics Event is coming up on 9/28! Learn more here. 

All Levels
3 Rounds – Partner Skill Session
10 Partner Horizontal Ring Row
10 Med Ball Over/Unders
20 Half Twist/Side
20 Full Twists/Side

then…

4 Rounds
10 BB Push Press + 10 Front Rack Reverse Lunges/Leg
25 Yard Shuttle Run
*Record final weight & total time
*Can have two bars / team

5:00 Core Circuit
Deadbugs
Front Planks
Single-Leg Hip Bridge

Spontaneous Play-Workouts
*Post thoughts to comments

“Luck is what happens when preparation meets opportunity.” – Coach Darrel Royal

Announcements

• The Strength+Beauty Challenge starts this Sunday (9/9) at CrossFit Austin! Check it out.
• The Athlete Open is TOMORROW, Saturday (9/8)! Good luck to all athletes and thank you to all our volunteers! Learn more here.
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.
• Have you heard about the “We the People” Fundraiser? Learn more here.
• The 1st CrossFit Classics Event is coming up on 9/28! Learn more here. 

Level Two
A1. Press x3x5 50%+Chains Rest 1:00
A2. WTD Chin-ups x3x5 Rest 1:00 *Lower for up to :30 on the last rep
B. Squat x10x3 *Find your 10 RM
C. RDL x5x3
D. Glute/AB Circuit

Level One
Skill
Front/Frank Squat
Hip Power Clean

WOD
B. Front Squat x3x7
(Build weight up each round as needed)

How Long Should Soft Tissue Work Take: Thoughts, Theories, & Ideas
*Post thoughts to comments

“There’s no substitute for guts.” – Paul Bear Bryant

Announcements

• The Strength+Beauty Challenge starts this Sunday (9/9) at CrossFit Austin! Check it out.
• The Athlete Open is this Saturday (9/8). Learn more here. *We are still looking for volunteers!
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.
• Have you heard about the “We the People” Fundraiser? Learn more here.
• The 1st CrossFit Classics Event is coming up on 9/28! Learn more here.