Workout of the Day

Level Two
Skill
Side Plank Test (Max Hold)

WOD
Tabata:
Cleans
Burpees

Then…

1 Mile Time Trial (15 minute cap)

Level One (Day 4)
Skill
Rowing

Team WOD
3 Rounds:
250 M Row
10 Walking Russian Lunges (total)
10 Partner Chin-ups
*Total time recorded
*2-person teams. Partner B can’t move on until partner A has finished exercise

Always continue the climb. It is possible for you to do whatever you choose, if you first get to know who you are and are willing to work with a power that is greater than ourselves to do it. – Ella Wheeler Wilcox

A case for coffee
*Post thoughts to comments

Announcements:
– The Tour de Turkey Team Challenge starts today! Good luck to all participants!
-Coach Chad is back starting this Thursday!  His classes will be offered at 2:00pm, 5:30pm and 6:30pm.  The sign up process has changed.  His classes are now listed here under “Specialty Classes”.  If you have any questions, please feel free to contact us.   

All Levels
A1. Frank or Front Squats w/ Pause x5x3 rest :60
A2. Ring Rows x10x3 rest :90

then….

5:00 AMRAP
10 Air Squats
10 Step-ups (Total: 5/leg)
10 AbMat Sit-ups

Announcements:
– We hope everyone had a wonderful Thanksgiving and is enjoying the holiday!
– – Don’t let the holidays get the best of you! The Tour de Turkey Challenge starts next week (11/28) – are you in??

All Levels
Skill
A. Muscle Snatch+SGBN Push Press+ Overhead Squat x3+3+3×4 Rest 3:00 Minutes

WOD
21-15 – 9:
Push ups (scale up to dips or ring push-ups)
Power Cleans @ 135 lb, 95 lb
400 M Multi-Directional Run b/t each round (Slide R, Slide L, Run Forward, Run Backward)
* Time recorded

Announcements:
– We hope everyone had a wonderful Thanksgiving and is enjoying the holiday!
– – Don’t let the holidays get the best of you! The Tour de Turkey Challenge starts next week (11/28) – are you in??

Join Boone at the 21st Annual Turkey Trot 5K!

or 

All Levels

A1. Goblet Squats x10x3 Rest :90
A2. Powell Raises x12-15×3 Rest :90

WOD

5 Rounds
:30 Walking Lunges
:30 Rest
:30 Burpees
:30 Rest
:30 Tic Tacs
:30 Rest

To give thanks in solitude is enough. Thanksgiving has wings and goes where it must go.  -Victor Hugo

Announcements:
– Happy Thanksgiving from our CrossFit Austin family to yours! We hope everyone has a wonderful and safe holiday!
– – The Tour de Turkey Challenge starts next week (11/28)! Have you signed up?! Learn more here.

Level Two
Skill
A1. DB Press x5x3 Rest :45
A2. Snatch RDL x5x3 rest :45
A3. Strict Knees to Elbows x10x3 Rest :45

WOD
4 min of AMRAP (Record Meters & Reps):
400m Rowing
5 Handstand Push-up

Rest 2:00
*Complete 5 DB Push Presses every 30 seconds during rest with skill session DB’s

4 min AMRAP (Record Meters & Reps):
200m Run
10 Toes to Bar

Rest 2:00
*Complete 3 DB Power Snatches /arm every 30 seconds during rest with skill session DB’s

4 min of AMRAP (Record Meters &  Reps):
50 Cal Airdyne
15 Deadlift @ 165 lb, 115 lb

Rest 2:00
*1:00 minute active recovery w/ Jump Rope, and 1:00 minute of full recovery

Level One (Day 2)
Skill
Strict Chin-Up

WOD
6 Rounds:
100 M Run
5 Step-ups/side
10 Tic Tacs/Side
*Time Recorded

But friendship is precious, not only in the shade, but in the sunshine of life, and thanks to a benevolent arrangement the greater part of life is sunshine.  -Thomas Jefferson

6:3, Greens, and Shin Splints
*Post thoughts to comments

Announcements:
– We will be closing at noon today (it’s almost Turkey Day!). Have a safe holiday!
– – The 9:00am Women’s Class on Thanksgiving Day will actually be an All-Levels Co-Ed class. So, just for that day, men can come, too
– – – The Tour de Turkey Challenge starts next week (11/28)! Have you signed up?! Learn more here.
– – – – Thanks to everyone that donated to our Holiday Food Drive and spread the love around!

Mike Kelly and Friends at the San Antonio RnR Marathon

Level Two
A1. Back Squat x5x5 @ 85% Rest :60
A2. Weighted Chin-ups x8-10×5 Rest :90
B. Deadlift @ 80-85% x5x3 Rest 2:00
C. Ab Circuit

Level One (Day 2)
Skill
Strict Chin-Up

WOD
6 Rounds
100 M Run
5 Step-ups/side
10 Tic Tacs/Side
*Time Recorded

One of the greatest joys known to man is to take a flight into ignorance in search of knowledge. -Robert Lynd

Self Confidence
*Post thoughts to comments

Announcements:
– TODAY (11/22) is the last day to donate to the CFA Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.
– – The 9:00am Women’s Class on Thanksgiving Day will actually be an All-Levels Co-Ed class. So, just for that day, men can come, too
– – – The Tour de Turkey Challenge starts next week (11/28)! Have you signed up?! Learn more here.

Level Two
8 Min Work Capacity Test:
*8 min of 30 sec on/30 sec off
*Ground to Overhead @ 40% of Body Weight
*Total reps and heart rate posted

Level One (Day 1)
Skill
Squats
Push-Ups

WOD
3 Rounds:
:45 50 yard Shuttle runs
:15 Rest
:45 5 Push-ups/5 Squats
:15 Rest
*Record number of runs

Only those who dare to fail greatly can ever achieve greatly.-Robert Kennedy

Announcements:
– – TOMORROW  (11/22) is the last day to donate to the CFA Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.
– – – The 9:00am Women’s Class on Thanksgiving Day will actually be an All-Levels Co-Ed class. So, just for that day, men can come, too
– – – – The Tour de Turkey Challenge starts next week (11/28)! Have you signed up?! Learn more here.

4 Weeks at CFA (Left) to 12 Weeks at CFA (Right).
Way to go, Cindy! We’re so proud of you!

All-Levels WOD

“MOVING DAY”
A Team WOD that will test teamwork, communication, and strategy. You must show up to find out what it is, but know that the more people who come, the better!
With Love,
Rob and Blake

Announcements:
– Have you heard about our new classes? We’re excited to now offer Girl Power Classes, Running Classes, and Yoga!
– – From now until 11/22, CFA will have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.
– – – The 9:00am Women’s Class on Thanksgiving Day will actually be an All-Levels Co-Ed class. So, just for that day, men can come, too
– – – – The Tour de Turkey Challenge starts 11/28! Have you signed up?! Learn more here.
– – – – – Good luck to Coach Aaron Davis and Erica Cuellar as they take their CF Certification Exams this weekend! We know you’ll both do great!

Saturday WODs are so “fly”

All-Levels
Skill
Muscle Snatch+SGBN Push Press+ Overhead Squat x2+2+2×4 Rest 3:00

WOD
“Waterfall”:
5 OH Squat
5 Bent-Over Rows
10 Burpees
10 Renegade Rows
20 Air Squats
20 Ring Rows
300 M Run
10 Burpees
10 Renegade Rows
20 Air Squats
20 Ring Rows
200 M Run
20 Air Squats
20 Ring Rows
100m Run

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

Sports and Child development
*Post thoughts to comments

Announcements:
– Have you heard about our new classes? We’re excited to now offer Girl Power Classes, Running Classes, and Yoga!
– – From now until 11/22, CFA will have a Holiday Food Drive for the Capitol Area Food Bank. Click here for more information.
– – – The 9:00am Women’s Class on Thanksgiving Day will actually be an All-Levels Co-Ed class. So, just for that day, men can come, too
– – – – The Tour de Turkey Challenge starts 11/28! Have you signed up?! Learn more here.
– – – – – Good luck to Coach Aaron Davis and Erica Cuellar as they take their CF Certification Exams this weekend! We know you’ll both do great!