Workout of the Day

Barbells For Boobs @ CFCTX

We’d like to invite you to join our friends at CrossFit Centex the weekend of October 25-26th for two amazing events! On October 25th they will be hosting a Barbells for Boobs benefit and on October 26th, the Central Texas Oly Open.  It will be a fun filled weekend with lots of weight lifted, BBQ, Texas Music and a Silent Auction.  All money raised at these two events will be going to a local beneficiary.

The Oct 25th Barbells for Boobs event will be held at Horny Toad Harley Davidson from 9am-4pm.  Heats for “Grace” {clean & jerk: 30 reps for time} will run from 9am-2pm with Texas Country music (Jenna McDaniels) to follow from 2pm-4pm.  Miller’s BBQ will be onsite all day selling BBQ plates.  There will also be a silent auction.
 
A donation team page has been created called Central Texas CrossFit Affiliates.  All teams in Central Texas are welcome to register under this page. 100% of the funds raised by this team and at this event will  be going to a local beneficiary. If you would rather create your own donation team page you can do this at barbellsforboobs.org.
 
As entry for “Grace” CFCTX is simply asking each athlete to set up their own donation page and donate $25. If they want to make donation when the get to event they are more than welcome.
 
The Oct 26th event will be held at CrossFit CenTex.  This will be the Central Texas Oly Open.  You can register for the meet @ http://bit.ly/1pCrjOO. Entry for this meet is $50 and all money made at his event will go towards a local beneficiary.
 
A sign up sheet for “Grace” is available at the whiteboard.  Registration will close at noon on Friday, October 17th.
B4B-poster-media
in Events / Workout of the Day 599 comments

WOD 9/30

A. Snatch Complex
4 sets
4 Hang Power Snatch + 4 Power Snatch + 4 OVHD Squats
*Reps should all be unbroken

B. 3 Rounds
35 Wall Balls 20/14
15 Pull-ups
*Time Recorded

It’s Progenex Day! Come by and see Ike for all your Progenex needs!

“You can do anything as long as you have the passion, the drive, the focus, and the support.” -Sabrina Bryan

in Workout of the Day 1 comments

WOD 9/29

 A.Build to a heavy 3 in  Snatch Deadlift 20:00
*Best snatch DL weight recorded

B.5 Rounds
200 M Run
10 Push Press @ 115/85 lbs
10 Box Jumps @ 24/20
2:00 Rest
*Best interval time recorded

“Keep your eyes on the stars, and your feet on the ground.” -Theodore Roosevelt

 

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in Workout of the Day 239 comments

WOD 9/27

A. Relay Race
800 M Run
30 Power Snatch @ 75/45
30 Burpees
*4 person teams each athlete completes the entire workout before the next athlete starts
*Total team time recorded

Tuesday 9/30 is Progenex Day! Come see Ike and stock up on the goods!
progenexike

in Workout of the Day 1,960 comments

WOD 9/25

A. 5K Tempo Run
5 Rounds
400 M Run 5K Goal Pace
4-8 HSPU
:90 Active Rest

B. 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

“Freedom means the opportunity to be what we never thought we would be.” -Daniel J. Boorstin

in Workout of the Day 237 comments

WOD 9/24

A. 12:00 EMOM
1 Power Snatch + OVHD Squat @ 60-65%

B. Back Squat x3-4×4 @ Goal is last weeks best set of 2.

C. 5-4-3-2-1
Press
Strict Pull-ups
*Heavy as possible for each set

“Far and away the best prize that life has to offer is the chance to work hard at work worth doing.” -Theodore Roosevelt

in Workout of the Day 281 comments

Back To School = Back To Class

back to school discount
Now that you’re getting back into the swing of things with the new school year, let us help you get back into the gym! During the month of October teachers and students receive $50 off The Prep for the October Cycle or $25 off (per month) any of our 3 or 12 month Group Class Memberships!

Prep Course Discount:

  • Available to current Teachers and Students
  • Available for new members on the Group or Private Prep
  • Cannot be used in conjunction with other discounts
  • Only valid for the month of October

Group Class Membership Discount:

  • Available to current Teachers and Students
  • Available for new members on any 3 or 12 mo contract
  • Available for current member who sign up for a new contract at their current or upgraded duration (ex. 2x/wk to 3x/wk or 3x/wk to unlimited)
  • Cannot be used in conjunction with other discounts
  • Only valid for the month of October

>>Contact us<<to get started today!

 

in Events / Workout of the Day 1 comments

WOD 9/23

A. Clean Complex
4 sets
4 Hang Power Clean + 4 Power Clean + 4 Front Squat
*Reps should all be unbroken

B. 20:00 AMRAP
10 TTB
10 BB Step-ups/ leg  45/35
10 Burpees
200 M Run
*Rounds recorded

“There are no strangers here; Only friends you haven’t yet met.” -William Butler Yeats

in Workout of the Day 223 comments

The Prep at CrossFit Austin – October Cycle Starting 10/6

The Prep at CrossFit Austin – Starting October 6th!

REGISTER HERE

What is it?
The Prep at CrossFit Austin will start on Monday, October 6th. Designed to introduce those new to CrossFit to the fundamentals and essential movements often seen in many of our group classes, The Prep will be a multifaceted course that teaches proper movement, recovery & mobility technique, nutrition & lifestyle guidelines; training that ultimately gives our clients the true {life changing} sense of the power of the CrossFit methodology. We’re not just movers and shakers at CrossFit Austin – we’re thinkers, too. Producing athletes that train smart, work hard and also know their shit is what we’re all about.

What’s in it for you?
Train Smart| We’ll teach you to lift & move proficiently
Dedicated time working on the technique of CrossFit Movements over the course of 12 classes, with technical mastery being a focus. Consistent exposure to the movements will adequately prepare each for success in the group class environment. Quality over quantity in your movement is our goal.

Work Hard | We’ll teach you to recover effectively
The body repairs and strengthens itself in the time between workouts; it’s in this time that the body adapts to the stress of exercise and the real training effect takes place. Learning what and how to fill this time outside of the gym is our goal.

Think Well | We’ll teach you to eat efficiently
The individuality and uniqueness of our clients are what makes our community a phenomenal place to thrive in their training. Nutrition can’t be a ‘cut and paste’ for each individual – there’s no cookie cutter way to properly eat. Revolutionize the way you view nutrition and eat over the course of 12 classes and learn what works best for your ID.

What you get:
1 month | 12 Sessions
Just show up; we’ll do the rest. 3x/week for 4 weeks

1 Coach | 6-8 attendees
The Prep Course will be limited to 6-8 attendees per time slot  to ensure everyone gets quality, semi-private coaching

Prep Guide | Setting you up for Success
The Prep Guide will include all the nutritional, lifestyle, and training  lessons that we cover in class. The Prep Guide will serve as a reference and a tool for you throughout your time at CrossFit Austin.

Extra  Credit | Fitness beyond the gym
The Prep Course will also  include specific training and recovery techniques to be utilized outside the walls of the gym. We’ve found that many of our athletes want to go the extra mile and this is our way to ensure they do it safely and effectively.

When is it?
There are two course times available, beginning the week of September 8th.
Morning | Monday, Wednesday, and Friday at 5:30 am
Evening | Monday, Wednesday, and Thursday at 6:30 pm
**Can’t find a time that fits your schedule? Contact us and we will set you up for our Private Prep Course

Pricing
Group Prep Option:  $200
Private Prep Option: $300
(Teachers and Students  Contact us to receive a $50 Back to School discount on the October cycle!)

REGISTER HERE

in Workout of the Day 275 comments