A. 8:00 EMOM
3 TnG PC+ PJ @ 60-65% of 1 RM
B. 7:00 AMRAP
6 Power Clean to OH @ 135/95
12 Wall Balls 20/14
*Time Recorded
Join us tomorrow for our 6th Anniversary + Holiday Party!
A. HSPU
Progressions/Work/ Practice
B. In Teams of 2 accumulate
3000 M on the Rower
300 Double Unders
30 HSPU
*Teams cannot move to DU until they Finish rowing, cannot move to HSPU until they finish DU
*Team Time recorded
“He who has health, has hope; and he who has hope, has everything.” -Thomas Carlyle
6:30 pm Classes Cancelled Tonight for our CFA Staff Party
Happy Holidays!
A. Power Clean + Power Jerk build to a heavy single in 15:00
B. Snatch DL x2x6 @ 100%+ Rest 2:00
C1.Front Squat x3x5 by feel, build each set Rest :30
C2.CTB Pull-ups AMRAP (-3) Rest 2:00
“My bad habits aren’t my title. My strengths and my talent are my title.” -Layne Staley
Olympic Lifting Classes:
Tues @ 6:30pm
Wed @ 6:30 am
Thurs @ 5:30 pm
Come Play!
A. 15:00
Double Unders
Progressions/Work/ Practice
B. 5 Rounds
:30 Max Power Snatch @ 75/55
:30 Rest
:30 AMRAP Ball Slams
:30 Rest
:30 Double Unders
:30 Rest
*Total Power Snatches, Ball Slams, and DU’s
“Failure will never overtake me if my determination to succeed is strong enough.” -Og Mandino
A. 10:00
EMOM
2 Snatches @ 60%
B. 10 Rounds
1 Power Clean
2 Hang Squat Clean
3 Front Squat
4 CTB Pull-ups
Men :135 – 185
Women: 95 – 115
*Time Cap 18:00
*Weight and time recorded
“You will never do anything in this world without courage. It is the greatest quality of the mind next to honor.” -Aristotle
A. 3 Rounds
5 Goblet Squats @ 4040
5 Oxidative Push ups @ 4040
Rest 3:00
3 Rounds
5 Oxidative Goblet Squats @ 4040
5 Oxidative Push ups @ 4040
B.
2 Person Team
100 Thrusters @ 95/75
100 Burpees
*Partners split works how they see fit, one person works at a time
Gymnastics Seminar w. Chris Lofland
11:00 am
>>REGISTER<<
A. 20:00
Squat Clean & Jerk
Progressions/Work/ Practice
B. 10 Rounds
2 HSPU
3 Power Snatch @ 135/95
4 CTB Pull-ups
5 Squat Cleans @ 135/95
6 TTB
7 Double Unders
*Time recorded
Coming Up…
 |
Gymanstics Seminar w. Chris Lofland |
|
6th Anniversary + Holiday Party Saturday, December 13 10:00 am {Details} |
 |
CrossFit Austin will have limited Holiday Hours this month {Details} |
A. 10:00
TTB
Progressions/Work/ Practice
B. 3 Rounds
5 Oxidative Goblet Squats @ 4040
5 Oxidative Push ups @ 4040
Rest 3:00
3 Rounds
5 Oxidative Goblet Squats @ 4040
5 Oxidative Push ups @ 4040
C. 7:00 AMRAP
7 Burpees
7 DL @ 225 / 135
*Reps recorded
Saturday {12/6} @ 11:00 am
Gymnastics Seminar w. Chris Lofland
>>Register Here<< 
A. Snatch x2x6 by feel Rest 2:00
B. E202
Front Squat x1-2×6
by feel, build each set
C. 30 CTB Pull-ups in sets of 3. All sets should be un broken rest as little as possible.
“Discipline is the bridge between goals and accomplishment.” -Jim Rohn
A. 20:00
Kip Pull-up
Progressions/Work/ Practice
B. 20:00 AMRAP
15 Power Snatch @ 75 / 55
25 Ball Slams 10 lb
35 Double Unders
*Reps Recorded
“Yesterday is not ours to recover, but tomorrow is ours to win or lose.” -Lyndon B. Johnson
