Workout of the Day

A. 10:00 E2O2
3 Box Squat @ 80%

B. 18:00 EMOM
Min 1: 3/arm DB Snatch by feel   
Min 2: 2-3 Horizontal Ring Rows
Min 3: Rest

C. 16:00 EMOM
Min 1: 5/leg Lateral Step-ups
Min 2: 5 Garza Get-ups

Join CrossFit Austin and Airrosti Rehab Centers for Friday Night Lights on March 25th at 6:30PM.

We’ll tackle 16.5 and enjoy music, food, beer, and wine! You can also enter to win some awesome swag from Airrosti and the first 20 participants to register for the heats receive an exclusive Airrosti CrossFit Games t-shirt!

Register here: https://clients.mindbodyonline.com/classic/ws…

A. 12:00 E202
Min 1: OVHD Squat x5x4 by feel
Min 2: Strict TTB  x3-6×4 by feel
Min3: Rest

B. 3 Rounds
400 M Run
21 Wall Balls @ 20, 14
12 Burpees
*Time recorded
*20:00 Cap

“The most important thing is being passionate about what you’re doing and always give it your all. That is the key to success.” -Charlie White

A. 4:00 EMOM
1 Hip Muscle Clean + 1 Hip Power Clean  + Front Squat  

6:00 E202
Hang Power Clean + Front Squat

10:00 E202
1 Power Clean by feel
*Weight Recorded

B. 10 CTB Pull-ups
15 DL @ 185 / 105
20 Hand Release Push-ups
40 Walking Lunges (total)
20 Hand Release Push-ups
15 DL @ 185 / 105
10 CTB Pull-ups
*Time recorded
*20:00 Cap  

“Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do.”- Pele

Thanks for coming out Julie!

Join us from 10-10:30 am for a meet & greet with Julie Foucher! 10:00 am class has been pushed to 10:30am.

16.4

13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

M 225 lb. / 20-lb. ball
F 155 lb. / 14-lb. ball

A. 12:00 E2O2
2 Front Squat @ 80%

B. For Quality
50 Cal Row
200 M Farmers Walk
50 DB Power Snatch (total)
200 M Farmers Walk
50 Cal Row

Join us tomorrow morning (Saturday) for a Meet & Greet with Athlete, Julie Foucher from 10:00 am to 10:30 am! 
(10 am class will begin at 10:30 am)

A.16:00 EM0M
Min1: 3 TnG Power Snatch @ 65-75%
Min2: 20 Double Unders

B. 3 Rounds
8 Hang Squat Clean @ 95/65
8 Box Jumps @ 24/20
*time recorded

Rest 5:00

1 Mile Time Trial
*time recorded

Join us at 6:45 pm for the announcement of 16.4!

A. 12:00 E2O2
1 Split Jerk @ 90% or above

B. 18:00 EMOM
Min 1: 3 Strict Press by feel  
Min 2: 2-3 Horizontal Ring Rows
Min 3: Rest

C.18:00 EMOM
Min 1: 3-6 Strict Dips
Min 2: 3-6 Strict TTB
Min 3: Rest

” If you’re happy, if you’re feeling good, then nothing else matters.”  -Robin Wright

A. 12:00 E202
Min 1: RDL x5x4 @ 80-90%  of 1 RM Clean
Min 2: HSPU x3-5×4 by feel
Min3: Rest

B. 25 Wall Balls
50 DUs
400 M Run
25 Wall Balls  
50 DUs
400 M Run

*12:00 Cap
*Time or Total Reps completed recorded

“Life is a song – sing it. Life is a game – play it. Life is a challenge – meet it. Life is a dream – realize it. Life is a sacrifice – offer it. Life is love – enjoy it.” – Sai Baba

A.
4:00 EMOM
1 Hip Muscle Snatch + 1 Hip Power Snatch + OHS

6:00 E202
Hip Power Snatch + Hip Snatch + Hang Snatch

10:00 E202
1 Hang Snatch by feel

B. 3 Rounds for Time
8 Backrack Walking Lunges @ 95/65 (total)
8 Pull-ups
8 Hang Power Cleans @ 95 / 65
8 TTB
8 Backrack Walking Lunges @ 95/65 (total)
8 Burpees over bar
*Time recorded

“Only those who dare to fail greatly can ever achieve greatly.”- Robert Kennedy

Make sure to REGISTER for class to guarantee your spot in a heat!

Our Free Community WOD is happening up at Fringe Sport at 10:00 am

Regular 9 & 10 am Group Classes at CFA

16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.