Workout of the Day

Level Two

WOD
20 Minutes AMRAP
400 M Run
10 Front Rack Reverse Lunges/Leg (75 lb, 55 lb)
300 M Run
10 Push-ups
200 M Run
10 Toes to Bar

Level One (Day 7)

Skill
Hip Clean, Press, Push Press

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

The best road to progress is freedom’s road. –John F. Kennedy

The Willpower Circuit
*Post thoughts to comments

Announcements:
– THANK YOU!!! to everyone that came out and helped with our “Move-In Party/ Work Day on Saturday. We really appreciate the time and sweat you put into helping our expansion take off and we couldn’t have done it without you! Pictures are posted on our Facebook Page.
– If you would like to come out and support our FGB6 athletes, please visit here for more information. If you are planning on participating, please make sure you have reached out to Walker (walker@crossfitaustin.com), as the deadline is Wednesday Sept. 13.

All Levels

“Tilman” 
7 Rounds
7 Deadlifts
1 Gasser
15 Pull-ups
rest :45

Announcements:
-Today’s the day! What day, you might ask? Today is MOVING DAY and everyone is welcome to come help out!!! We will be painting, putting down flooring, moving equipment and all kinds of fun stuff.  Lunch and drinks will be provided for all those who are kind enough to volunteer their time!
– Today is also an opportunity to help out the victims of the central Texas fires. Julie (“Crash”) Shamblin will be collecting donations during the “work day party” to take to the Bastrop donation center. If you have questions, feel free to talk to Crash, email caitlyn@crossfitaustin.com, or check out our Facebook event page. Thanks!
– CFA will have a small but mighty presentation at FGB this year at Camp Mabry on Saturday Sept. 17. You can donate and/or register here. If you are participating this year, please email Walker (walker@crossfitaustin.com) for more information.

Patrick Daniel Tillman (Pictured on left)
(5/6/76 – 4/22/04)

“Pat” was a professional football player who left the National Football League and enlisted in the United States Army in the aftermath of the September 11th attacks. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them. To learn more about the Pat Tillman Foundation, click here.

All Levels

Back Squat
3-3-3-3-3-3

then…

5 Rounds
10 Reverse Front Rack Lunges (total)
10 Push-ups
*Not for time

A coward is much more exposed to quarrels than a man of spirit.  -Thomas Jefferson

How to Keep Catastrophic Thoughts from Killing You
*Post thoughts to comments

Announcements:
– Anyone who would like to help with our move TOMORROW (Saturday) is more than welcome!!  We will be painting, putting down flooring, moving equipment and all kinds of fun stuff.  We will be providing lunch and drinks for all those who are kind enough to volunteer their time! The Saturday classes will still meet at their regular times, but you are welcome to come early or stay late to help out and burn some extra calories!! 
– **Saturday is also an opportunity to help out the victims of the central Texas fires. Julie (“Crash”) Shamblin will be collecting donations during the “work day party” to take to the Bastrop donation center. If you have questions, feel free to talk to Crash, email caitlyn@crossfitaustin.com, or check out our Facebook event page. Thanks!
– CFA will have a small but mighty presentation at FGB this year at Camp Mabry on Saturday Sept. 17. You can donate and/or register here. If you are participating this year, please email Walker (walker@crossfitaustin.com) for more information.

Level Two

Skill
Muscle-up Progression

WOD
A1. 10-15-20-25-30 Unbroken Double Unders rest :30
A2. 5-4-3-2-1 Muscle-ups or Kip Pull-ups rest :30
rest 3:00

then…

3 Rounds
10 Goblet squats
10 Russian Swings
*Not for time

Level One (Day6)

Skill
Front Squats
Deadlifts

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

The world is the great gymnasium where we come to make ourselves strong. -Swami Vivekananda

Heart Burn
*Post thoughts to comments

Announcements:
– Starting this week, our Monday and Wednesday noon Level One class will move to Tuesdays and Thursdays.
– Anyone who would like to help with our move TOMORROW (Saturday) is more than welcome!!  We will be painting, putting down flooring, moving equipment and all kinds of fun stuff.  We will be providing lunch and drinks for all those who are kind enough to volunteer their time! The Saturday classes will still meet at their regular times, but you are welcome to come early or stay late to help out and burn some extra calories!! 
– **Saturday is also an opportunity to help out the victims of the central Texas fires. Julie (“Crash”) Shamblin will be collecting donations during the “work day party” to take to the Bastrop donation center. If you have questions, feel free to talk to Crash, email caitlyn@crossfitaustin.com, or check out our Facebook event page. Thanks!
– CFA will have a small but mighty presentation at FGB this year at Camp Mabry on Saturday Sept. 17. You can donate and/or register here. If you are participating this year, please email Walker (walker@crossfitaustin.com) for more information.

Fight Gone Bad WOD 9/7/11

Level Two

“Fight Gone Bad”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

3 rounds:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
*The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Level One (Day 5)

Skill
Ring Dips

WOD
3:00 on/ 1:00 off
200 M Run
5 Wall Balls
5 Push-ups
5 Sit-ups w/ MB
*Record total rounds

I don’t compare ’em, I just catch ’em. -Willie Mays

Self Discipline
*Post thoughts to comments

Announcements:
– Starting this week, our Monday and Wednesday noon Level One class will move to Tuesdays and Thursdays.
– Anyone who would like to help with our move on Saturday is more than welcome!!  We will be painting, putting down flooring, moving equipment and all kinds of fun stuff.  We will be providing lunch and drinks for all those who are kind enough to volunteer their time!
– CFA will have a small but mighty presentation at FGB this year at Camp Mabry on Saturday Sept. 17. You can donate and/or register here. If you are participating this year, please email Walker (walker@crossfitaustin.com) for more information.

Level Two

Make Up/Skill Day

Strength WOD
A. Back Squat x5x5 @ 80%+ rest 3:00
B. Deadlift Cluster 1.1.1.1 x 3 @ 80-85% rest :50 b/t reps 3:00 B/t sets
C1. Strict Pull-ups x5x3 Rest :45
C2. Barbell Roll out x5x3 rest :45
C3. Waiters Walk x:30/sidex3 rest :45

Whatever satisfies the soul is truth. -Walt Whitman

Celiac in Sweden
*Post thoughts to comments

Level One (Day 4)

Skill
Rowing

WOD

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

Announcements:
– Starting this week, our Monday and Wednesday noon Level One class will move to Tuesdays and Thursdays.
– Anyone who would like to help with our move on Saturday is more than welcome!!  We will be painting, putting down flooring, moving equipment and all kinds of fun stuff.  We will be providing lunch and drinks for all those who are kind enough to volunteer their time!
– CFA will have a small but mighty presentation at FGB this year at Camp Mabry on Saturday Sept. 17. You can donate and/or register here. If you are participating this year, please email Walker (walker@crossfitaustin.com) for more information.

10 Rounds
5 DB Thrusters (45 lb, 25 lb)
200 M Sprint
*3 person teams, 1 person Thruster, 1 person Runs, 1 Person rests

Cash out:
Handstand Push-ups 2-5 on the minute for 5 minutes
*Post total HSPUs

Labor is prior to, and independent of, capital. Capital is only the fruit of labor, and could never have existed if labor had not first existed. Labor is the superior of capital, and deserves much the higher consideration. -Abraham Lincoln

Announcements:
– Class times today will be at 9:00am and 10:00am due to the holiday.
– Starting this week, our Monday and Wednesday noon Level One class will move to Tuesdays and Thursdays.
– Anyone who would like to help with our move on Saturday is more than welcome!!  We will be painting, putting down flooring, moving equipment and all kinds of fun stuff.  We will be providing lunch and drinks for all those who are kind enough to volunteer their time!

30 Minutes find a team 2 RM Push Press
*Every team members must get a weight, best bar can only move up in weight

then….

10 Minutes AMRAP
5 CTB Pull-ups
5 Hip Snatch (75 lbs, 55 lbs)
50 YD Run
*Total team reps recorded (Run = 5 reps)
*Total Score = Weight+Reps

Announcements:
– LABOR DAY:  Monday, Sept. 5th, we will be running a limited schedule due to the holiday.  We will be having classes at 9:00am and 10:00am.
–  Starting THIS week there will be some changes to the CFA Class Schedule.  We will be adding an additional 5:30pm Level One class to the schedule on Mon, Wed and Thurs!
–  Starting NEXT week, our Mon. and Wed. noon Level One class will be moving to Tues. and Thurs.
–  If you are interested in jumping over boxes, climbing across pull-up bars and possibly learning to run up walls, then sign up here for a FREE Parkour Class at CFA on Sept. 3rd from 11:30-12:30pm.

Skill
Kip Pull-up Progression or Muscle-up Practice

WOD

7 Rounds
1:00 AMRAP
3 Deadlifts 60% (add chart)
Max Double-unders
1:00 Rest
*Total Rounds recorded

Reality is wrong. Dreams are for real. -Tupac Shakur

All I could Hope for by Our CrossFit Celebrity Darlene #dapriceisright
*Post thoughts to comments

Announcements:
– LABOR DAY:  Monday, Sept. 5th, we will be running a limited schedule due to the holiday.  We will be having classes at 9:00am and 10:00am.
–  Starting THIS week there will be some changes to the CFA Class Schedule.  We will be adding an additional 5:30pm Level One class to the schedule on Mon, Wed and Thurs!
–  Starting NEXT week, our Mon. and Wed. noon Level One class will be moving to Tues. and Thurs.
–  If you are interested in jumping over boxes, climbing across pull-up bars and possibly learning to run up walls, then sign up here for a FREE Parkour Class at CFA on Sept. 3rd from 11:30-12:30pm.

Peter representing CFA in the great state of Alaska!

Level Two

20 Minutes AMRAP
5 Push-ups
10 Russian Step-ups (total)
20 Yd Waiters Walk (10 yd down, 10 yd back, switch hands)
5 Burpees
100 M Run
20 Yd Farmers Walk (10 yd down, 10 yd back)

Level One (Day 3)

Skill
Frank Squat
Back Squat
Waiter’s Bend

WOD
A1. Back Squats x5x3 32X1 rest :30
A2. Seated DB Ext. Rotation x10-12×3 rest :60
B1. DB Press x6-8×3 Rest 1:00
B2. RDLs x4-6x 3 @ 4111 rest 1:00
C. Ab exercise of choice x30 reps

Quality is never an accident. It is always the result of intelligent effort. -John Ruskin

Mailbag
*Post thoughts to comments

Announcements:
–  Starting THIS week there will be some changes to the CFA Class Schedule.  We will be adding an additional 5:30pm Level One class to the schedule on Mon, Wed and Thurs!
–  Starting NEXT week, our Mon. and Wed. noon Level One class will be moving to Tues. and Thurs.
–  If you are interested in jumping over boxes, climbing across pull-up bars and possibly learning to run up walls, then sign up here for a FREE Parkour Class at CFA on Sept. 3rd from 11:30-12:30pm.
– Sign up here for the next Olympic Lifting class that starts TODAY.  If this is your first time taking Chad’s class, please sign up for the 7:30pm class.  All vets, please sign up for either 3:00pm or 6:30pm.