Workout of the Day

Weekly Buy In/Cash Out
Split Squats 2×15/leg
50 Double Unders

Make up/Skill Day

Announcements:
–Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!
**There will be no regularly scheduled class on Saturday 9/25 for Fight Gone Bad.

A big “Thank you” goes out to Julie, Sherman and Rob for coming out early yesterday morning and helping Mike along on his 400 mile journey!! 

Weekly Buy In/Cash Out
Split Squats 2×15/leg
50 Double Unders

Victory 400 Run is today!!
NO AM CLASSES
Call Wes at 806-679-7519 to meet up and run with Mike between 5 AM and 9:30 AM
5K+ Run

For the Warriors!!!

Announcements:
–Fight Gone Bad people, email Tristy your divisions by noon today!
**There will be no regularly scheduled class on Saturday 9/25 for Fight Gone Bad.

Weekly Buy In/Cash Out
Split Squats 2×15/leg
50 Double Unders

4 Sets
8-10 Powell Raises (30×0)
:60 Rest
6-10 Strict/Partner Ring Dips
:60 Rest
*Post weights and reps to comments

then…

“The Russian”
10…9…8…7…6…5…4…3…2…1
Russian Lunges (24K, 16K)
1…2…3…4…5…6…7…8…9…10
Russian Swings (24k, 16k)

A lesson in Moderation

Never look down to test the ground before taking your next step; only he who keeps his eye fixed on the far horizon will find the right road. –Dag Hammarskjöld

Announcements:
–Victory 400 Run Thursday morning, email Wes if you’d like to help Mike!
–Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!
**There will be no morning classes on Thursday 9/23 for the Victory 400, and on Saturday 9/25 for Fight Gone Bad.

Weekly Buy In/Cash Out
Split Squats 2×15/leg
50 Double Unders

3 Sets
2 Power Snatches + 3 Snatch Pull Unders
:30 Rest
AMSAP Handstand Holds
:90 Rest
*increase weights each set
**post weights and seconds to comments

then…

4 Rounds
10 Renegade Rows (35lbs, 20lbs)
15 Box Jumps (24″, 20″)
50 M Medball Sprint (20lbs, 15lbs)
1:00 Rest

Let him that would move the world first move himself. -Socrates

Primal Living in 50 words or less

Announcements:
–Victory 400 Run Thursday morning, email Wes if you’d like to help Mike!
–Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!
**There will be no morning classes on Thursday 9/23 for the Victory 400, and on Saturday 9/25 for Fight Gone Bad.

Weekly Buy In/Cash Out
Split Squats 2×15/leg
50 Double Unders

3 Sets
2 Hang Cleans (Start from top of the knee) + 5 Front Squats
Rest :30
6-10 Strict or Partner Chin-ups (Have a partner hold both feet, one foot, or waist)
Rest :90
*Post reps, and weights to comments

then…

15 Minutes AMRAP
20 Wall Balls (20 lb, 15 lb)
20 Push Presses (75 lb, 55 lbs)
200 M Run
*Rounds Recorded

Change your thoughts and you change your world. -Norman Vincent Peale

8 Stupid Squat Myths

Announcements:
–Victory 400 Run Thursday morning, email Wes if you’d like to help Mike!
–Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!
*There will be no morning classes on Thursday 9/23 for the Victory 400, and on Saturday 9/25 for Fight Gone Bad.

Watch Coach Chad compete at the World Championships of Weightlifting on Wednesday @ 1 PM
Catch the live webcast  here

Buy In/Cash Out
Snatch Pull-unders 2×8
Hollow Rocks 2x:45

Push Press 5-4-3-2-1
*increase weight each set

then…

3 Rounds
1:00 Row
1:00 Push Press

Rest 2:00
then…

3 Rounds
1:00 Box Jumps
1:00 DB Thrusters

Rest 2:00
then…

3 Rounds
1:00 Swings
1:00 Jump Lunges

Announcements:
-Free Workout today @ 11 AM Register here!
–Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!
-There will be no regularly scheduled class on September 25th!!

Buy In/Cash Out
Snatch Pull-unders 2×8
Hollow Rocks 2x:45

5 Sets
3 Clean Lift Offs+2 Clean Deadlifts
3:00 Rest
*increase weight each set if possible

then…

1 Mile Run
30 Sit-ups
30 Air Squats
800 M Run
*Scale first run to a distance you can complete in 8-10 minutes, run 1/2 that distance on the second run

The successful person makes a habit of doing what the failing person doesn’t like to do. -Thomas Edison

Can Exercise make kids smarter

Announcements:
-Best of luck to Claire Gloria as she leaves TX and CFA!  We will miss your smiling face!
-Free Workout this Saturday 18th @ 11 AM Register here!
–Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!
-There will be no regularly scheduled class on September 25th!!

Buy In/Cash Out
Snatch Pull-unders 2×8
Hollow Rocks 2x:45

Make Up/Skill Day

Run to the Hills, Midline Madness, Sore Hammies

or…

Squat Program

Life is a long lesson in humility. -James M. Barrie

Growing Up Paleo

Announcements:
-Free Workout this Saturday 18th @ 11 AM Register here!
–Fight Gone Bad, Sept. 25th...sign up and reserve your spot!!
-There will be no regularly scheduled class on September 25th!!

Cat flyin' high

Friend of CrossFit Austin, Mike Martinez, begins his grueling Victory 400 run this Friday at 5:00 AM.  Mike is running from Dallas to San Antonio to raise awareness and funds for the Wounded Warriors.  He will be running through Austin next Thursday, and as sign of solidarity our WOD will be a 5K run.  We will be taking a group to meet Mike on his run through Austin to show support and get him through a tough leg of the run (it will be Day 7 of 9).  If you would like to join the fight and run with Mike.

Please email  wes@crossfitaustin.com for more info, I will be driving a group out to start the race with Mike (Leaving from CFA at 5:00 AM).  If you would like to meet us somewhere along the pleasd call me at 806-679-7519, the run will last from 6 AM to appx. 11 AM (Mike will finish the leg at CrossFit Austin.)

*Morning classes will be canceled on the day of the run, Thursday 9/23
**Check out Mike’s blog and the Victory 400 Website