A. 4 sets
5 UB Clean DL + 5 Hang UB Power Clean
*Reps should all be unbroken
B. 10-1
TTB
Burpees
KBS @ 24K. 16K
“Knowledge is of no value unless you put it into practice.”-Anton Chekhov
When
Saturday October 18th @ 11:00 am
Saturday October 18th @ 11:00 am
Who
Coaches Tim Garland & Ben Wells
Skills
Pistols & Rope Climbs
Prerequisites
Open to all skill levels
Join Tim & Ben on Saturday October 18th for some tips and tricks on Pistols & Rope climbs! Come work on technical steps toward achieving your strict pistol and speeding up the rope! Reservations open to all skill levels.
A. Power Snatch build to a heavy Single in 15:00
B. 5:00 EMOM
1 Power Snatch @ 85% of today’s weight
C. 4 Rounds
8 Hang Power Snatch @ 135/95 lbs
21 UB Wall Balls
Rest :90
“Strength does not come from physical capacity. It comes from an indomitable will.” -Mahatma Gandhi
Team Workout
2 person Teams
50 CTB Pull-ups
50 Hang Squat Clean @ 135/95
50 Box Jumps 24/20
The Prep starts Monday October 6th
>>Details & Registration<<
If you haven’t had a chance to meet these folks yet, we’d like to take a moment to introduce the newest
members to the CFA Community.
| Brian Breen | Lori Gust | Behr Kammer | Janusz Sakowicz |
| Matthew Creswell | Lily Dones | Katy Lancaster | David Picazo |
| Milad Taghehchian | Amy Tether-Anderson | Cody Watkins | Tineke Weirsma |
| Leah Young |
Welcome guys! We’re happy to have you on the team!
*If you are a new member and haven’t had your picture taken, please talk to your coach!
In an effort to get to know the fine folks of CrossFit Austin, we embark on our Athlete of the Month series. Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. This month we have chosen the one and only Silas Parker!
State your Name and/or Nickname please:
Silas Clayton Parker. No nickname needed… : ) 
Words to live by?
The common denominator of success — the secret of success of every person who has ever been successful — lies in the fact that they formed the habit of doing things that failures don’t like to do.”
What is your fitness background?
Active in sports (baseball, soccer, football) from ages 7 through 12, took a break from physical fitness for 25 years, then found CFA at age 37.
How long have you been CrossFitting?
Since Dec of 2012
What’s your favorite part of CrossFit Austin?
The community & comradery. We’re all in it together, and the “pack” mentality has helped me do things physically that I probably would have quit/ given up on if trying to do on my own.
What are your training goals?
Long term: get my mind and body conditioned for a healthy & active life through age 100+
Short Term: not be the chunkiest person in my CFA class : )
Favorite sport or activity?
Strapping on a bass guitar and rocking out on stage! It makes me feel ageless and stress free.
Recent adventure you’re planning?
My son wants to have his 4th birthday party at a rodeo… So we’re traveling to Waco this month to make that happen for him.
Tell us something we don’t know about you…
I’m colorblind, own a successful insurance & financial planning practice, and make high quality beer in my garage.
Longhorns or Aggies?
Dallas Cowboys.
Leave the fine folks of CrossFit Austin with some parting words…
Thanks to everyone at CFA for your support, guidance, patience, and kindness. I’m honored to be a part of this community and look forward to making more friends within CFA. Prost!
5K Tempo Run
4 Rounds
800 M Run @ 5K Goal Pace
appx 2:00 Rest
*:30 Ring Support Hold or Ring FLR
B.2 Rounds
1:00 Hollow hold
1:00 Rest
1:00 Flutter kicks
1:00 Rest
1:00 Scissor kicks
1:00 Rest
1:00 V ups
1:00 Rest
1:00 Hollow hold
“Do what you love doing.” -Julianna Margulies
From CFA Management:
CrossFit Austin is proud to introduce the newest member of our Coaching Staff, Ben Wells. Like coaches Tim and Mark, Ben was previously an athlete and Coach at CrossFit Kyle and joins our team with years of professional and athletic experience! We’ll let him tell you more about himself… but we’re excited to add another seasoned and experienced coach at CrossFit Austin! Ben will be doing double duty and helping us to unite both our homes as he floats between CrossFit Austin and CrossFit Valor. Be sure to welcome Ben to the community next time you see him!
CrossFit Austin is proud to introduce the newest member of our Coaching Staff, Ben Wells. Like coaches Tim and Mark, Ben was previously an athlete and Coach at CrossFit Kyle and joins our team with years of professional and athletic experience! We’ll let him tell you more about himself… but we’re excited to add another seasoned and experienced coach at CrossFit Austin! Ben will be doing double duty and helping us to unite both our homes as he floats between CrossFit Austin and CrossFit Valor. Be sure to welcome Ben to the community next time you see him!
About Ben:
Ben has been caught up in the CrossFit world since 2009 and actively coaching for 3 years with his CrossFit Level 1. Ben recently attained his B.S. in Nutrition and Foods from Texas State University with the intention of helping people to better manage their health and well-being. Ben is also a flight instructor at IFly Austin where he teaches the adventurous to fly in the wind. If Ben isn’t in the gym he’s trying something new outdoors.
Ben has been caught up in the CrossFit world since 2009 and actively coaching for 3 years with his CrossFit Level 1. Ben recently attained his B.S. in Nutrition and Foods from Texas State University with the intention of helping people to better manage their health and well-being. Ben is also a flight instructor at IFly Austin where he teaches the adventurous to fly in the wind. If Ben isn’t in the gym he’s trying something new outdoors.
A Message from Ben:
I’m so excited to be a part of CrossFit Austin’s family and happy for this next adventure in my life and the people I get to meet along the way! Fitness and living a healthy lifestyle have been huge goals of mine growing up and I want to pass what I have learned through my experiences on to you. Learning never stops and if you have a question that I can’t answer I will do my best to get an answer for you.
I’m so excited to be a part of CrossFit Austin’s family and happy for this next adventure in my life and the people I get to meet along the way! Fitness and living a healthy lifestyle have been huge goals of mine growing up and I want to pass what I have learned through my experiences on to you. Learning never stops and if you have a question that I can’t answer I will do my best to get an answer for you.
A.12:00 EMOM
1 Power Clean + 1 Squat Clean @ 60-65%
B. Front Squat x2x6 @ build to a challenging double over the course of 6 set
C.
5-4-3-2-1
WTD Ring Dips
WTD Hor. Ring Rows
*Heavy as possible for each set
*Rest as needed b/t exercises
“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” -Thomas Jefferson
