Workout of the Day

All Levels
WOD
4 Rounds
100 M Farmers Walk
10 KB Swings (24K, 16K)
100 M KB Waiters Walk (50 M Right, 50 M Left)
10 Overhead Squats (95 lbs, 65 lbs)
100 M Yoke Walk
10 DB Deadlifts (55 lbs, 40 lbs)
*2 Person teams, 1 person works at a time
*Total time recorded

Announcements:

• Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! Sign up here!
• The Circle of Awesomeness Challenge is coming! Sign up here!
• We want to hear your CFA story! We are now collecting testimonials – and would love to receive one from you! Learn more here.
  

All Levels
Skill
On the minute, for 10 Minutes Alternating:
3 Kip Pull-ups (for Quality)
3 Ring Dips
*Scale up to CTB

then…

2 Rounds (for Quality)
10 KB Swing
*Alternate from Russian to American each rep

WOD
3:00 AMRAP
5 Burpees
10 AB Mat Sit ups
100m Run

Rest 1:00

3:00 AMRAP
10 Overhead Walking Lunges (total)
10 Tic Tacs
200m Run

Rest 1:00

3:00 AMRAP
5 Burpee Pull ups
10 V-ups
200m Run
*Record reps

Most folks are about as happy as they make up their minds to be. – Abraham Lincoln

Apparently Money Can Buy You Healthyness
*Post thoughts comments

Announcements:

• Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! Sign up here!
• The Circle of Awesomeness Challenge is coming! Sign up here!
• We want to hear your CFA story! We are now collecting testimonials – and would love to receive one from you! Learn more here. 

Level Two
Strength/Make Up Day
A1. Front Squats x4x5 RPE 8-9 Rest :60
A2. Horizontal Ring Rows x12-15×3 Rest :90
B1. RDLs x6-8×3 @ 3111 Rest :45
B2. Push-up x10-12×3 Rest :45
C1. DB Ext. Rot. x12-15/arm @3010 x2 Rest :30
C2. Hollow Rocks x10-12×2 Rest :30
C3. KB Cross Chops x15-20/side x2 Rest :30

Level One (Day 12)
Skill
KB Swings
HSPU

WOD
A. Hip/Hang Snatch x2x3 Rest :90
B. Clean x1x3 Rest 2:00
C. DL 3×3 Rest 2:00
D. Back Squat x5x3 Rest 2:00

I never learned from a man who agreed with me. -Robert A. Heinlein

Peas and Green Beans
*Post thoughts to comments

Announcements:

• Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! Sign up here!
• The Circle of Awesomeness Challenge is coming! Sign up here!
• We want to hear your CFA story! We are now collecting testimonials – and would love to receive one from you! Learn more here. 

Level Two
WOD
4 Rounds
:60 Max Effort Row
Rest 6:00 Minutes
During Rest:
5 Unbroken Touch and Go Power Cleans @ 80-85%
10 Handstand Push-ups
*Total Meter and Clean Weight Recorded

Level One (Day 11)
Skill
Handstand
Toes to Bar
Box Jumps

WOD
10- Minute AMRAP
5 Toes to Bar
5 Box Jumps (step down)
5 Push-ups
20 Single Jumps
*Total completed rounds + additional reps recorded

There is no such thing as discipline. There is only love. Love is the most powerful creative force in the universe – Charles Poliquin

The Myth of Discipline
*Post thoughts to comments

Announcements:

• Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! Sign up here!
• The Circle of Awesomeness Challenge is coming! Sign up here!
• Ladies’ Night is TONIGHT (01/11) at 7pm at House Wine. Click here for more information!

Level 1 – AM
Brandon	8
Elizabeth	6
Celi	MOD
JBlack	8
Gabriel	8
Level 2 – AM
Steven	319	298	271	270	95lb
Mike	314	317	295	286	95lb
Bubbles	239	243	241	247	55lb
JV	232	235	237	233	55lb
Albert	313	310	304	305	95lb
Tow Matt	297	304	285	296	95lb
Reis	319	316	319	317	135lb
Colleen	265	266	261	259	65lb
Erica	254	250	238	252	65lb
Ginger	226	222	217	226	35lb
Fro	331	303	286	304	135lb
Caitlyn	258	249	247	246	45lb
Anthony	259	264	269	255	75lb
Rocky	294	265	245	248	75lb
Sherman	330	331	280	283	135lb
Valyn	235	232	228	227	45lb
Paddy	334	320	296	293	115lb
Level 2 – 12P
Ivan	321	306	275	275	115lb
Blake	305	289	290	280	115lb
JJ	301	281	286	287	95lb
Chapel	256	253	250	259	65lb
Marissa	253	261	242	257	75lb
Ty	279	274	255	259	65lb
Level 2 – PM
Marco	323	308	296	293	135lb
G	246	241	241	244	75lb
Cat	220	234	238	234	85lb
Sanchez	311	300	289	277	115lb
Coy	270	274	262	256	55lb
Danny	325	314	300	298	115lb
Jables	278	274	261	268	75lb
Randy	277	281	268	256	125lb
Crash	254	249	246	256	55lb
Chaz	336	324	310	312	140lb
Leah	238	245	246	240	55lb
Gary	280	292	285	295	90lb
Ryan	300	303	298	293	135lb
Bones	270	285	252	219	85lb
Zoom	267	255	251	251	65lb
Chrissy	275	252	261	267	55lb
Ryan	315	311	288	291	135lb
Wood	311	311	308	302	155lb
Gold	345	335	321	312	155lb
MegO	242	233	244	234	55lb
Greg	305	295	291	285	155lb
Lana	233	230	229	228	35lb
Jenna	MOD
AG	338	327	322	324	135lb
Geno	340	310	301	292	185lb
Carissa	245	240	240	235	85lb
Christy	250	251	244	235	65lb
Sleeves	320	313	300	301	185lb
KT	258	256	250	247	55lb
Level 1 – PM
Nic	14
Gabi	7
Elizabeth W	5
Roni	5
Katie	6
Anna	5
Matt	5
Jeremy	8
Brittani	6
Adrian	6
Cooey	4

Level Two
Skill
A. Strict CTB Chin-ups 5-5-AMRAP (- 2) Rest 3:00 B/t Sets
*Post Final weight and reps to comments

WOD
3 Rounds
12 Deadlifts @ 40-50%
Jump Rope: 25 Single Jumps
12 Kip Pull-ups
:45 Front Plank Hold
12 Tic Tacs (Per side)
Jump Rope: 25 Skier Jumps
12 Step-ups (Total, scale up explosive step-ups)
:45 Front Plank Hold
*Total Time and weight recorded

It is the mark of an educated mind to be able to entertain a thought without accepting it. – Aristotle

Fight Stress
*Post thoughts to comments

Level One (Day 11)
Skill
Handstand
Toes to Bar
Box Jumps

WOD
10- Minute AMRAP
5 Toes to Bar
5 Box Jumps (step down)
5 Push-ups
20 Single Jumps
*Total completed rounds + additional reps recorded

Announcements:

• Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! Sign up here!
• The Circle of Awesomeness Challenge is coming! Sign up here!
•  The women of CFA will have a Ladies’ Night on Wednesday, 01/11 (TOMORROW). Click here for more information!

Level Two
WOD
5 Rounds (2 min on / 1 min off):
5 Clean to Thruster
Agility Square (Side Single Step, Double step forward, Side Double in/out, Backwards Cowboy)
8 Hurdle Hops
MB Sit-ups

Level One (Day 10)
Skill
Jerk

WOD
3 Rounds:
500 M Row
Rest 5:00
*Jerk skill practice during rest

The price of greatness is responsibility. -Winston Churchill

Fat Trap
*Post thoughts to comments

Announcements:

• Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! Sign up here!
• The Circle of Awesomeness Challenge is coming! Sign up here!
• Did you miss CrossFit Total Day in December? Today (01/07) is the make up day at 11:00am! Click here to sign up.
•  The women of CFA will have a Ladies’ Night on Wednesday (01/11). Click here for more information!

All Levels
Skill
3:00 minutes Jump Rope Practice

WOD
MB “Musical TicTacs” (Best out of 3)
*Winners then compete for most consecutive Double Unders

then…

Victory WOD
21-15-9
Ring Row
KB Swings Russian Massacre WOD

or…

Massacre WOD
21-15-9
DB Thrusters
Mountain Climber Burpee

Announcements:

• Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! Sign up here!
• The Circle of Awesomeness Challenge is coming! Sign up here!
• Did you miss CrossFit Total Day in December? Today (01/07) is the make up day at 11:00am! Click here to sign up.
•  The women of CFA will have a Ladies’ Night on Wednesday (01/11). Click here for more information!

Beautiful Baby Lilah Putney arrived yesterday at 1:06pm.  She was a healthy 7lbs 11oz and 20.5″ long.  She is long and thin just like her mommy and daddy.  Aubrey is doing wonderful and they are completely in love with their new baby girl!!

All Levels
WOD
500m Row
800m Run

then…

4 Rounds:
5 Kipping Pull Ups
10 Ring Push ups
20 DB High Box Step Ups (Total)
* Record Time

”Logic will get you from A to B. Imagination will take you everywhere.” – Albert Einstein

Coke
*Post thoughts to comments

Announcements:

• Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! Sign up here!
• The Circle of Awesomeness Challenge is coming! Sign up today to get the “Early Bird” discount! Regular pricing starts tomorrow. *If you have problems signing up today, please email tristy@crossfitaustin.com that you would like to sign up for the challenge and she will register you and charge your account.
• Did you miss CrossFit Total Day in December? We will have a make up day 01/07 at 11:00am! Click here to sign up
•  The women of CFA will have a Ladies’ Night on Wednesday (01/11). Click here for more information! 

Level Two
Strength/Make Up Day
A1. OVHD Squat or Frank Squat x10-12×3 @ 20X2 Rest :45
A2. Horizontal Ring Rows x10-12×3 @ 30X1 Rest :45
B1. Front Rack Reverse Lunges x6-8/Leg x3 @ 20X1 Rest :45
B2. DB Bench Press x4+4+4 (Right+Left+ Both)x3 Rest :45
C1. DB Ext. Rot. x12-15/arm @3010 x2 Rest :30
C2. Hollow Rocks x8-10×2 Rest :30
C3. KB Cross Chops x15-20/side x2 Rest :30

Level One (Day 9)
Skill
Snatches

WOD
A1. Hip Snatch (Power or Full) x2x3
B1. Deadlift x3x3 Rest 1:00
B2. RPU/Dips x2-4×3 Rest 1:00
C1. Step-ups x5x3 Rest :45
C2. Kip Pull-ups x4-6 x3 Rest :45

The years teach much which the days never know. -Ralph Waldo Emerson

Top 10 Tips and Tricks to Train, Exercise, and Better Your Brain
*Post thoughts to comments

Announcements:

• Start the new year off right with Chad Vaughn’s Olympic Lifting Classes! Sign up here!
• The Circle of Awesomeness Challenge is coming! Sign up before Friday to get the “Early Bird” discount!
• Did you miss CrossFit Total Day in December? We will have a make up day 01/07 at 11:00am! Click here to sign up
•  The women of CFA will have a Ladies’ Night on Wednesday (01/11). Click here for more information!

Level 1 – AM
Kelley	S
Brandon	S
JBlack	S
Gabriel	S
Level 2 – AM
Becky	S
MLS	S
Bubbles	S
Albert	S
Big Shug	S
Flash	S
Charlie	S
Janice	S
Schittone	S
Sherman	S
Cindy	S
Sarah	S
9AM	S
Ballet	S
Can2	S
Colleen	7:46 Rx	Tuesday
Caitlyn	55 @ 193	Work Capacity
MG Jenny	45 @ 182	Work Capacity
Reis	77 @ 198	Work Capacity
Valyn	53 @ 185	Work Capacity
Kavi	71 @ 193	Work Capacity
Paddy	63 @ 181	Work Capacity
Ladies’ Class
Trixsi	22:31 (J, 20lb)	Wednesday
LV	25:07 (J, 20lb)	Wednesday
Emliy	31:56 (J, 20lb)	Wednesday
Mer	27:26 (J, 20lb)	Wednesday
Josie	S
MegO	S
Level 1 – 12PM
Monk	S
Jeremy	S
Robby	S
Cody	S
Lulu Crew	S
Level 2 – PM
Liz	47 @ 171	Work Capacity
Cynthia	48 @ 177	Work Capacity
Cat	17:48	Friday
Jables	17:48	Friday
Cyn	19:26 (J, 15lb)	Wednesday
Crash	S
Dayna	S
Danimal	S
Level 1 – PM
Lola	S
Jackson	S
Helen	S
Brittani	S
Elizabeth	S