Weekly Buy In/ Cash out 12-15 Ring Dips @ 31X1 Tempo (split into as many sets as needed) or 5 Muscle-ups/Muscle-up attempts
Snatch Cluster 1.1.1.1.1 (Do same weight as last week)
(Do one Snatch, rest exactly 30 seconds, continue until you’ve reached 5 reps)
Rest 3:00
Snatch Cluster 1.1.1.1.1 (add 5 to 10 lbs from last cluster)
(Do one Snatch, rest exactly 30 seconds, continue until you’ve reached 5 reps)
*Cluster weights recorded
then…
3 Rounds
400 M Run
5 Pull-ups
50 Double Unders
5 Pull-ups
Leaders are visionaries with a poorly developed sense of fear and no concept of the odds against them. They make the impossible happen. -Dr. Robert Jarvik
This September, Alamo CrossFit head coach, and accomplished ultra runner Mike Martinez will run from Ft. Worth, Texas to San Antonio, Texas to raise money for the Wounded Warriors Foundation. Sure, many people feel this is insane…it’s hot and the path will be treacherous…but in Mike’s view, no sacrifice is nearly enough when compared to the sacrifices America’s wounded warriors have made.
CrossFit Austin is serving as a support facility for the run, and is also a part of Mike’s training team. We will have more details on this as it draws closer, but in the meantime you can support Mike by making a donation at the links below.
I am certain there is too much certainty in the world. -Michael Crichton
Today Class Schedule:
– 10:30 AM Sports Performance Class
– 11:30 AM Team Workout – Ladies night will be held @ Tristy’s house tonight, 7:30 PM (811 W. Slaughter Ln. Apt.4006, Austin 78748)
**Feel free to bring a Paleo friendly treat if you want…it’s not required though**
Lieutenant Michael Murphy’s Medal of Honor Citation:
For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.
Announcements:
– 2nd Annual Murph Day tomorrow! Sign up for your time slot HERE, just a few spots left at 11 AM!
-If people would like to do Murph in teams this is also an option, just make sure every team member signs up for the same timeslot! -Ladies night will be held @ Tristy’s house on Monday 7:30 PM July 5th (811 W. Slaughter Ln. Apt.4006, Austin 78748)
**Feel free to bring a Paleo friendly treat if you want…it’s not required though**
Monday July 5th Class Schedule:
10:30 AM Sports Performance Class
11:30 AM Team Workout
Announcements:
– 2nd Annual Murph Day July 3rd sign up for your time slot HERE, 8 AM, 9 AM,and 10 AMare all full! Sign up for 11 AM before its to late!
-If people would like to do Murph in teams this is also an optio, just make sure every team member signs up for the same timeslot! -Ladies night will be held @ Tristy’s house on Monday 7:30 PM July 5th (811 W. Slaughter Ln. Apt.4006, Austin 78748)
**Feel free to bring a Paleo friendly treat if you want…it’s not required though**
Monday July 5th Class Schedule:
10:30 AM Sports Performance Class
11:30 AM Team Workout
Announcements:
– 2nd Annual Murph Day July 3rd sign up for your time slot HERE, 8 AM, and 9 AM are full! Sign up for 10 AM or 11 AM before its to late!
-If people would like to do Murph in teams this is also an option just make sure every team member signs up for the same timeslot! -Ladies night will be held @ Tristy’s house on Monday 7:30 PM July 5th
(811 W. Slaughter Ln. Apt 4006, Austin 78748)
Schedule:
10:30 AM Sports Performance Class
11:30 AM Team Workout
