Workout of the Day

Level Two
Skill
A. Single leg Wall Ball x5/leg x4 rest :30
B. Hip+Full Clean x3+2 x4 rest :30
C. Double Unders x10-15 x4 rest :60

WOD
5 Rounds:
2:00 AMRAP:
5 Cleans
5 Kip Pull up
5 Wall Ball
1:00 Active Rest (Double Unders)
1:00 Full Rest
*Total reps recorded

Level One (Day 7)
Skill
Hip Clean
Press
Push Press

WOD
1 Mile Run Time Trial (15:00 Cap)

Announcements:
– We’re updating our records and would love to include a picture of your smiling face! Come by Caitlyn’s desk or email a picture to her (caitlyn@crossfitaustin.com)
– – We hope you’ve marked your calendars for this week’s Ladies’ Night (11/8) and Men’s Night (11/10) – both events are sure to be a lot of fun!
– – – Running classes start up tomorrow (11/8) with Coach Aaron! To find more information and sign up for these classes, click here.

MGJenny has been throwing the weights around a lot lately!

All Levels

WOD 1:
400 M Prowler Push (weight=90lbs)
*As a team, the prowler must be pushed around the building one time. Every time a team member comes off the prowler and another member starts pushing, the entire team must stop and perform 5 burpees
*Each team member must push the prowler a minimum of 2 times

WOD 2:
500 Plank Straight Leg Lifts
300 Push ups
200 Partner Pull-ups
*must complete movements in order (ie. all planks must be completed before moving on to push ups)
*only one team member works at a time

WOD 3
400 M Frog Hops

**Each workout will be timed independently, so each team will have 3 scores**

Announcements:
– We’re updating our records and would love to include a picture of your smiling face! Come by Caitlyn’s desk or email a picture to her (caitlyn@crossfitaustin.com) 
– – Sunday Yoga Classes are back this Sunday (11/6) at 11:00am with Yoga enthusiast and member Leah Alter! To find out more, click here.
– – – We hope you’ve marked your calendars for next week’s Ladies’ Night (11/8) and Men’s Night (11/10) – both events are sure to be a lot of fun!
– – – – Running classes start up next week (11/8) with Coach Aaron! To find more information and sign up for these classes, click here.

Feel like this man is watching you in class? That’s because he’s our new Coach – Shane Stephens!
Welcome Shane – happy to have you back!

All Levels
WOD
6 Rounds:
:30 Burpee
:30 Rest
:30 Pull-ups
:30 Rest
:30 Front Rack Reverse Lunge (75 lb, 45 lb)
:30 Rest
*Total reps recorded

Announcements:
– We’re updating our records and would love to include a picture of your smiling face! Come by Caitlyn’s desk or email a picture to her (caitlyn@crossfitaustin.com)
– – Sunday Yoga Classes are back this Sunday (11/6) at 11:00am with Yoga enthusiast and member Leah Alter! To find out more, click here.  
– – – We hope you’ve marked your calendars for Ladies’ Night (11/8) and Men’s Night (11/10) – it’s sure to be a lot of fun!
– – – – Running classes start up next week (11/8) with Coach Aaron! To find more information and sign up for these classes, click here.

Great work on the Kip Progression, Cat!

Level Two
Skill
Power Clean Waveload:
6-4-2-6-4-2-6-4-2 rest :90
*Increase each rep range
*Post weights to comments

WOD
10 Minutes on the minute:
1-3 Handstand Push-ups
3 Full Hip Cleans @ Best “6” from skill session
*Total HSPU’s recorded

Level One (Day 6)
Skill
Front Squats
Dead Lifts

WOD
A. Lift off+DL x3+2×3 Rest :90
B. Front Squat x4x3 @ 32X3 rest :45
C1. Unweighted Step-ups x6/leg x2 rest :45
C2. Chin-ups x6-12×2 Rest :45

How the fitness industry talks to women
*Post thoughts to comments

“Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young.” 
– Henry Ford

Announcements:
**Please email your best push-up man photo to tristy@crossfitaustin.com as soon as possible!!**
– Congrats to Coach Blake and Carissa for each taking home a gold medal at the USAPL Lone Star Challenge! Extra congrats to Carissa for breaking the state record in the Squat and Bench Press!
– – Please send a picture of yourself to caitlyn@crossfitaustin.com or stop by her desk and “say cheese”!
– – – Sunday Yoga classes are back starting this Sunday at 11:00am! Our resident Yoga enthusiast Leah Alter will be leading her classes while our standard instructor, Colleen, focuses on her pregnancy. To learn more and sign up for classes, click here.

Coach Blake Johnson, reppin’ CFA this past weekend! Amazing job, Blake!

Level Two
Skill
A1. Kip Pull-ups x4-6×3 rest :30
A2. Weighted Step-ups x10/leg x3 Rest :60
*Post notes to comments

WOD
3 Rounds:
400m Run
10 Ring Row
10 KB Swings (24K, 16K)
400m Run
10 Ring Row
10 KB Swings (24K, 16K)
*Time recorded

Level One (Day 5)
Skill
Ring Dips

WOD
3 Rounds:
2:00on / 1:00 off 
10 Wall Balls
Front Plank
*With partners, alternate movements (one on wall balls, one on plank, then switch)
*Record total wall balls

It was a high counsel that I once heard given to a young person – Always do what you are afraid to do.– Ralph Waldo Emerson

Gaining Weight
*Post thoughts to comments

Announcements:
**Please email your best push-up man photo to tristy@crossfitaustin.com as soon as possible!!** 
– Congrats to Coach Blake and Carissa for each taking home a gold medal at the USAPL Lone Star Challenge! Extra congrats to Carissa for breaking the state record in the Squat and Bench Press! 
– – Please send a picture of yourself to caitlyn@crossfitaustin.com or stop by her desk and “say cheese”!
– – – Sunday Yoga classes are back starting this Sunday at 11:00am! Our resident Yoga enthusiast Leah Alter will be leading her classes while our standard instructor, Colleen, focuses on her pregnancy. To learn more and sign up for classes, click here.

Carissa shattered multiple state records at this past weekend’s USAPL Lone Star Challenge! Way to go lady!!

Level Two
WOD
A1. Bench Press x4-6×4 @ 70-75% Rest :60
A2. High Box Jump x3x4 rest :90
B. Squat x10x3 (Set 1: increase 5-10 lbs from last week, Set 2: 95%, Set 3: 90%) rest 2:00
C. DL x4x3 @ 80% Rest 2:00
D. Ab Circuit: Planks, Tic-tacs, Hollow Holds

Level One (Day 5)
Skill
Ring Dips

WOD
3 Rounds:
2:00 on / 1:00 off 
10 Wall Balls
Front Plank
*With partners, alternate movements
*Record total wall balls

Look back, and smile on perils past. -Walter Scott

Two Paths
*Post thoughts to comments

Announcements:
**Please email your best push-up man photo to tristy@crossfitaustin.com as soon as possible!!**
– Congrats to Coach Blake and Carissa for each taking home a gold medal at the USAPL Lone Star Challenge! Extra congrats to Carissa for breaking the state record in the Squat and Bench Press! 
– – Please send a picture of yourself to caitlyn@crossfitaustin.com or stop by her desk and “say cheese”!

We loved Pippi Longstocking and all of our “guest” appearances for yesterday’s Halloween WOD!

Level Two
Freaky Frightening Fran Day
21-15-9:
Thrusters 
Pull-ups

Level One (Day 4)
Skill
Rowing

Team WOD
3 Rounds
1:00 Max Meter Row
1:00 6 Stationary Lunges (total) / 5 Push-ups
1:00 Rest
*Partner A starts on Row & Partner B waits for 1:00. When Partner A moves on to lunges, Partner B starts row
*Combined Meters recorded

Be at peace with your own soul, then heaven and earth will be at peace with you. -St. Jerome

Mobility vs. Flexibility
*Post thoughts to comments

Happy Halloween, Y’all!

All Levels
Skill
Horizontal Ring Rows or Muscle-up x5x5
*Use partner if needed

then….

WOD
5 Rounds:
250 M Row
5 Box Jump (30”, 24”)
10 KB Swing
15 Double Unders
*3-5 person teams, rotate through one person on each mvmt at a time