| Brittany Bell Johnson | Kristen Bennett | Nelle Glasser | Sarah Gonzales |
| Kelly Odell | Isaiah Rosario | Allie Sexton | Mino Solomon |
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!
**Test Week**
12:00 AMRAP
1 Gasser (50 yds x 4)
6 Power Snatches @ 115 / 75
3 CTB Pull-ups or Muscle-up
*Reps Recorded
Reminder: CFA is CLOSED on Monday September 1st
Active Recovery or Make Up Day **Test Week *
A. 10:00 EMOM
2 DB Hip Power Snatches
B.10:00 EMOM
2 DB Front Squats
C.10:00 EMOM
2 Burpees
or
Make up Day
**Test Week**
5K Run for Time
*35:00 Time Cap
“You cannot have a positive life and a negative mind.” -Joyce Meyer
Silas took the Push Up Man to Bourbon Street! “I washed my hands after…” – Silas
| Foundations & Performance | |
| Sissy | 1k |
| Mel | 1k |
| Matthew | 28:10 |
| Lee | 30:56 |
| Mitch | 30:38 |
| Humberto | 30:41 |
| Adrian | 32:25 |
| Jessie | 31:18 |
| Jose | 30:96 |
| Ryan | 29:40 |
| Isaiah | 26:41 |
| Ray | 29:27 |
| Mer | 32:12 |
| Chris | 28:56 |
| Dave | 32:15 |
| Sean | 26:32 |
| AG | 31:49 |
| Jo | 29:52 |
| Andy | 27:20 |
| Maddy | 31:12 |
| Bev | 25:56 |
| Jenny | 29:48 |
What is it?
The Prep at CrossFit Austin will start on Monday, September 8th. 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 | Tuesday, Wednesday, and Friday at 6:30 am
Evening | Monday, Tuesday, 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
The Prep Special Back to School Price –
Group Prep Option: $150 (Regular price – $200)
Private Prep Option: $250 (Regular price – $300)
(Discount pricing valid for September registrants only)
**Test Week**
A. Back Squat 5 RM @ 30X0 15:00
B. 1 RM Press in 10:00
C. 1 RM WTD Pull-up @ 30X0 10:00
“Success is not final, failure is not fatal: it is the courage to continue that counts.” -Winston Churchill
| Performance & Foundations | bs | press | # |
| Mitch | 200 | 150 | 20 |
| Adrian | 155 | 105 | bw |
| Lee | 200 | 145 | 35 |
| Maureen | 90 | 70 | hold |
| Sissy | 120 | 70 | hold |
| Kim | 120 | 75 | 10 |
| Vy | 135 | 80 | 15 |
| Humberto | 125 | 85 | hold |
| Josh | 180 | 135 | hold |
| Kelly | 140 | 95 | hold |
| Adelle | 60 | 55 | ring row |
| Dave | 215 | 125 | 16 kg |
| Jessica | 155 | 100 | 25 |
| Christina | 155 | 95 | 20 |
| ABC | 175 | 105 | 5 |
| Chris | 245 | 105 | 45 |
| Pam | 130 | 75 | blue 13 sec |
| Dani | 130 | 90 | 15 |
| Nole | 285 | 70 | pu |
| AG | 275 | 190 | 40 |
| Doug | 255 | 145 | |
| Rahul | 195 | 105 | |
| Nicole | 135 | 80 | 10 |
| Leah | 160 | 95 | |
| Julia | 105 | 70 | |
| Chad | 275 | 190 | 70 |
| Nelle | 165 | 100 | 30 |
| Jenny | 145 | 70 | 15 |
| Edge | 225 | 125 | 60 |
| Komal | 85 | 50 | |
| Page | 245 | 175 | 50 |
| Mr. T | 275 | 175 | blue |
| Tow | 205 | 145 | 10 |
| LaShea | 120 | 65 | 15 |
| Megan | 100 | 65 | hold |
| Jessie | 115 | 70 | 15 |
| Ryan | 225 | 125 | 10 |
| Jose | 175 | 105 | hold |
| Isaiah | 230 | 145 | 70 |
| Ray | 225 | 140 | 80 |
| Shelby | 305 | 165 | 32 kg |
| Mark | 225 | 125 | 35 |
| Andy | 225 | 140 | 10 |
| Lauren | 85 | 65 | hold |
| Shanon | 85 | 57 | hold |
| Dustin | 175 | 100 | 30 |
| Kevin | 155 | 105 | 40 |
| Mer | 125 | 80 | hold 10# |
Active Recovery or Make Up Day **Test Week**
3 Rounds For Quality
200 M Run
10 Unweighted Lateral Step-ups (Total)
10 MB Half Moons (total)
10 MB Swings
10 MB Tic Tacs (Total)
10 Speed Skaters (Total)
50 M Farmer Walk
*Move at an easy to moderate pace, focus on great movement quality throughout, a good goal would be to finish 3-4 rounds
or
Make up Day
“True enjoyment comes from activity of the mind and exercise of the body; the two are ever united.” -Wilhelm von Humboldt
Happy Monday all! We hope everyone is enjoying the new facility and appreciate your patience with the build out. Below you will find a quick update on programming and the new and improved CFA!
Program Updates:
We will begin a new cycle this week, which means today starts TEST WEEK! I will have some additional info on the tests throughout the week, but the schedule will look like this:
Monday – Test
Tuesday – Active Recovery, Make up Day
Wednesday – Test
Thursday – Test
Friday – Active Recovery, Make up Day
Saturday – Test
Like our last cycle this week will be followed by 6 weeks of training and a retest week
Updates on the Gym Build out:
Lastly in an effort in an effort to be the very best that we can be, we’d love your feedback on the new facility please fill out this quick 3 question survey :
