Workout of the Day

5 Rounds
20 Wall balls (20 lb, 15 lb)
10 Burpees

Tips for the soldier, applicable to everyone

Success is never final, but failure can be. -Bill Parcells

Announcements:
– Give the gift of CrossFit HERE!
– Holiday Schedule for next Week:
Monday, and Tuesday: Normal Hours
Wednesday: No 6:30 or 7:30 PM Classess
Thursday (Turkey Day) : ThunderCloud Turkey Trot Register Now!
Friday and Saturday: WOD @ 9 AM-10 AM
–CrossFit Austin’s 1 Year Anniversary Party December 12th, save the date!

Back Squat
1-1-1-1-1

then…

10-9-8-7-6-5-4-3-2-1
Pull-ups
Swings (24K, 16K)
50 M Sprint

A person is a success if they get up in the morning and gets to bed at night and in between does what he wants to do. -Bob Dylan

Big Brother paving the way for your child’s diabetes.

Announcements:
– Give the gift of CrossFit HERE!
– Holiday Schedule for next Week:
Monday, and Tuesday: Normal Hours
Wednesday: No 6:30 or 7:30 PM Classess
Thursday (Turkey Day) : ThunderCloud Turkey Trot Register Now!
Friday and Saturday: WOD @ 9 AM-10 AM
–CrossFit Austin’s 1 Year Anniversary Party December 12th, save the date!

Deadlift
1-1-1-1-1

then…

3 Rounds
400 M Run
15 Box Jumps
7 Hand Stand Push-ups

Who will tell whether one happy moment of love or the joy of breathing or walking on a bright morning and smelling the fresh air, is not worth all the suffering and effort which life implies. -Erich Fromm

Focusing on what truly matters

Announcements:
– Give the gift of CrossFit HERE!
– Holiday Schedule for next Week:
Monday, Tuesday, Wednesday: Normal Hours
Thursday (Turkey Day) : ThunderCloud Turkey Trot Register Now!
Friday and Saturday: WOD @ 9 AM-10 AM

Press
1-1-1-1-1

then…

15 Minutes AMRAP
10 Ring Rows
10 DB Push Press (35 lb, 20 lb)
200 M Run

Getting Kids to eat clean

Put your heart, mind, intellect, and soul even to your smallest acts. This is the secret of success.
-Swami Sivananda Saraswati

Announcements–
– If you heaven’t, already please email me your after pictures for the Paleo Challenge by the end of the day.
– Give the gift of CrossFit HERE!

Saturday Morning Team Airrosti!

REST

Once you replace negative thoughts with positive ones, you’ll start having positive results.
-Willie Nelson

Team Workout:

800 M Run

5 Rounds
10 Lunges
10 Squats

50-30-20
Push-ups
Sit-ups

800 M Run

Right actions for the future are the best apologies for wrong ones in the past. -Tyron Edwards

Announcements:
– Paleo Potluck Dinner 1:00 PM, Today @ CFA Headquarters (4529 Corran Ferry Loop)

Front Squats
3-3-3-3-3

then…

AMRAP in 10 Minutes
7 Box Jump
7 Goblet Squats (55 lb, 35 lb)
7 DB Presses (35 lb, 20 lb)

Chance can allow you to accomplish a goal every once in a while, but consistent achievement happens only if you love what you are doing. -Bart Conner

The Best Podcast ever

Announcements:
– To celebrate the culmination of the Paleo Challenge we’ll be hosting a Paleo Potluck Dinner @ 1:00 PM on Saturday at CFA Headquarters (4529 Corran Ferry Loop), We will be taking post Paleo Challenge pictures either there, or at the gym on Saturday.

Deadlift
2-2-2-2-2

then…

5 Rounds
200 M Run
5 Burpees
15 DB Hang Power Snatch (55 lb, 35 lb) (total)

If we would guide by the light of reason we must let our minds be bold. -Louis D. Brandeis

The Paleo Challenge Moving Forward

Announcements:
– To celebrate the culmination of the Paleo Challenge we’ll be hosting a Paleo Potluck Dinner @ 1:00 PM on Saturday at CFA Headquarters (4529 Corran Ferry Loop), We will be taking post Paleo Challenge pictures either there, or at the gym on Saturday.

Pull-ups Clinic or 3 x Max Rep Deadhang Pull-ups

then…

6 Rounds
:30 Right Leg Split Squat w/DB’s in a suitcase position
:30 Left Leg Split w/ DB’s in a suitcase position
:30 Flutter Kicks
:30 Rest
M=35 lb W=20 lb
Split Squats via Catalyst Athletics

Worry only about the things under your control, the things that can be influenced and changed by your actions, not about the things that are beyond your capacity to direct or alter. -Charles E. Hummel

Brace yo self fool!

Announcements:
– To celebrate the culmination of the Paleo Challenge we’ll be hosting a Paleo Potluck Dinner @ 1:00 PM on Saturday at CFA Headquarters (4529 Corran Ferry Loop), We will be taking post Paleo Challenge pictures either there, or at the gym on Saturday.

Press
3-3-3-3-3

then…

10 Rounds
100 M Sprint
10 Pull-ups

All things are possible until they are proved impossible–and even the impossible may only be so as of now. -Pearl S.Buck

More Dirty Grains

Announcements:
– To celebrate the culmination of the Paleo Challenge we’ll be hosting a Paleo Potluck Dinner @ 1:00 PM on Saturday at CFA Headquarters (4529 Corran Ferry Loop)