Workout of the Day

Buy In/Cash Out
2×20 One Legged Hip Extentions
2×20 Jackhammers

Deadlift/Clean Skill Work

7 Rounds
3 Deadlifts
3 Power Cleans
3 Hip Cleans to Overhead
100M Run
:90 Rest
(Weight Chart)

Trust only movement. Life happens at the level of events, not of words. Trust movement. -Alfred Adler

Benefits of lifting weights for the kiddos

Announcements:
-CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ!  If you have signed up or are signing up for the party and are planning to bring a guest that is not signed up, please email tristystep@gmail.com and let us know!  We will need to have an accurate count by December 10th, so please email before that date.
-Hello CFA Ladies!!  It is that time again…time for Ladies’ night!  Since last time was such as smashing success, we have decided to have a repeat performance!  We will meet at Milanos Cafe at 7:30pm on December 6th.  See you all there

Buy In/Cash Out
2×20 One Legged Hip Extensions
2×20 Jackhammers

Make-up/Skill Day
Dirty Thirty
Snatchy Yokey Goodness
Burpee Boxes

Squat Program
OVHD Squat 3×5 @32×1 (focus on increased depth each rep)
Front Squat 5×3 @30×1
Back Squat 3×5 @30×0

We are what we believe we are. -C. S. Lewis

Release the guilt

Announcements:
-CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ!  If you have signed up or are signing up for the party and are planning to bring a guest that is not signed up, please email tristystep@gmail.com and let us know!  We will need to have an accurate count by December 10th, so please email before that date.
-Hello CFA Ladies!!  It is that time again…time for Ladies’ night!  Since last time was such as smashing success, we have decided to have a repeat performance!  We will meet at Milanos Cafe at 7:30pm on December 6th.  See you all there!

Buy In/Cash Out
2×20 One legged Hip Extentions
2×20 Jackhammers

5 Rounds
100 M Row @ 50%
300 M Row @ 90%
10 Ring Rows @3013 tempo
*Post notes to comments

then…

5 Rounds
12 Burpees
10 Box Jumps step down (24″, 20″)
*Total Time Recorded

Our blunders mostly come from letting our wishes interpret our duties. -Eli Seigal

8 Herbs and spices

Announcements:
-CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ!  If you have signed up or are signing up for the party and are planning to bring a guest that is not signed up, please email tristystep@gmail.com and let us know!  We will need to have an accurate count by December 10th, so please email before that date.
-Hello CFA Ladies!!  It is that time again…time for Ladies’ night!  Since last time was such as smashing success, we have decided to have a repeat performance!  We will meet at Milanos Cafe at 7:30pm on December 6th.  See you all there

Buy In/Cash Out
One legged hip extension 2×20/leg
Jackhammers 2×20/leg

5 Rounds
3 Snatches
rest :30
20 Walking Lunges (total)
rest :30
3-6 Kipping Pull-ups (this can be scaled up to CTB, or MUs stay within the rep range though)
rest :90
*Post weights, and notes to comments

then…

12-6-3
Snatches  
Yoke Lunges (total)
Handstand Push-ups
(See Chart for weight)
*Time recorded

All men who have achieved great things have been great dreamers. -Orison Swett Marden

Wheat One liner

Announcements:
-CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ!  If you have signed up or are signing up for the party and are planning to bring a guest that is not signed up, please email tristystep@gmail.comand let us know!  We will need to have an accurate count by December 10th, so please email before that date.
-Hello CFA Ladies!!  It is that time again…time for Ladies’ night!  Since last time was such as smashing success, we have decided to have a repeat performance!  We will meet at Milanos Cafe at 7:30pm on December 6th.  See you all there!

Buy In/Cash Out
One legged hip extension 2×20/leg
Jackhammers 2×20/leg

Tristy’s 30th Birthday WOD!!!

30 Power Cleans
30M sprint
30 Pull-ups
30M sprint
30 Push Press
30M sprint
30 Overhead Squats
30M sprint
30 Push ups(game standards)
30M sprint
30 Double unders
M: 75 lb W: 45 lbs
Rx= Solo, or as a team

It is the set of the sails, not the direction of the wind that determines which way we will go. –Jim Rohn

Lift your Heart!

Announcements:
-CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ!  If you have signed up or are signing up for the party and are planning to bring a guest that is not signed up, please email tristystep@gmail.comand let us know!  We will need to have an accurate count by December 10th, so please email before that date.
-Hello CFA Ladies!!  It is that time again…time for Ladies’ night!  Since last time was such as smashing success, we have decided to have a repeat performance!  We will meet at Milanos Cafe at 7:30pm on December 6th.  See you all there!

Happy Birthday Tristy!!

Buy In/Cash Out
Shin against the wall stretch 1:00 per leg
Hamstring with the band stretch 1:00 per leg
2:00 Deep squat

5K Relay
*Two Person Teams
*One teammate runs at a time
*Other teammate practice gymnastic skills during the rest time (HSPU, Muscle-ups, Dips, Chin-up, etc…)

Thanksgiving week schedule
Saturday: Normal 10 AM Team workout

CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ!

Buy In/Cash Out
Shin against the wall stretch 1:00 per leg
Hamstring with the band stretch 1:00 per leg
Deep squat for 2:00

3 Sets
10 Air Squats @ 3210
:30 Rest
10 Push-ups @2010
:30 Rest
1:00 Side Plank Hold/Side
:30 Rest

then…

7 Rounds
3 Handstand Push-ups
10 Sit-ups (use abmat if available)
5 Push-ups
10 Walking lunges (total)

Thanksgiving week schedule
Friday: 10 AM Workout only
Saturday: Normal 10 AM Team workout

CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ!

Buy In/Cash Out
Shin against the wall stretch 1:00 per leg
Hamstring with the band stretch 1:00 per leg
Deep Squat hold 2:00

Happy Thanksgiving!!!

Travel WOD of your choice:
1 Mile Run
5K Run
7K Run

Thanksgiving week schedule
Thursday: Thundercloud Turkey Trot Thanksgiving Day!
Friday: 10 AM Workout only
Saturday: Normal 10 AM Team workout

CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ!

Happy Turkey day CrossFit Austiners!!!

Buy In/Cash Out
Shin against the wall stretch 1:00 per leg
Hamstring with the band stretch 1:00 per leg
Sit in a deep squat 2:00

Make-up/Skill Day
Practice makes perfect
Tests take 2

Squat Program:
OVHD Squat 3×5 @41×3 (focus on overhead position)
Back Squat 7×2-4 @20×0
Front Squat 3×5 @30×2

Travel WOD:
2 Rounds
25 Burpees
50 Flutter Kicks (R,L=1)
400 M Run
*Post to comments

Courage is grace under pressure. -Ernest Hemingway

Don’t blame the damn Turkey

Thanksgiving week schedule
Monday & Tuesday- Normal Schedule
Wednesday- Normal Morning Class, Noon, and 5:30 PM
Thursday: Thundercloud Turkey Trot Thanksgiving Day!
Friday: 10 AM Workout only
Saturday: Normal 10 AM Team workout

CFA Anniversary/Christmas Bonanza December 16th, 7 PM!!! RSVP now so we can get a good head count for BBQ!