All Levels

A.16:00 Alt.  EMOM
even: 2-6 KB OHS /arm
odd: :15-:30 L-sit / Hang Hold

B.4 Rounds
400 M Run
Rest 3:00
*Practice handstand hold during rest
*Goal is to finish w/ fastest 400 time, so start conservative and try shave 5-10 seconds off of each round

 TOMORROW IS MOVING DAY!

Foundations & Performance

A.24:00 EMOM
Min 1 – 2-3 Hang Squat Cleans @ 135/95
Min 2 – 1-3 Strict Pull-ups
Min 3 – 50 M Shuttle Run

B. 3 Rounds
10 BB Walking Lunges  @ 135 / 95 (Total)
8 Kip Pull-ups
400 M Run
*record time

“The most important thing is to try and inspire people so that they can be great in whatever they want to do.”-Kobe Bryant

Foundations & Performance
A. Build to a Heavy Hang Power Snatch in 15:00

B. E202
Hang Power Snatch + OHS x2+1×8 @ 70%

C1 Back  Squat x2x5 @ 80-85%

C2. Ring Dips  x5x5
**record time

“Never set limits, go after your dreams, don’t be afraid to push the boundaries. And laugh a lot – it’s good for you!”-Paula Radcliffe

Performance & Foundations

A.16:00 Alt.  EMOM
even: 2-6 HSPU / Wall Walks
Odd: :15-:30 Hollow Hold / Rock

B. 3 Rounds
8 DB Hip Power Snatch / Arm @  35/20
8 Burpees Pull-ups
*record time

“Happiness is like a kiss. You must share it to enjoy it.” -Bernard Meltzer

The Prep – Cycle 2 – Starting Monday August 18th!!

We had such a high demand for the first cycle that we decided to open a second cycle for August! Even better, we are keeping the special price for the second cycle! $100 for 4 weeks of training {August cycles only – Price will return to $200 starting in September}. Spots are already filling up so register now to secure your spot for The Prep – Cycle 2!

REGISTER HERE

What is it?
We’re launching a new program here at CFA! The Prep at CrossFit Austin will start on Monday, August 4th. 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 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, both beginning on Monday August 18th.
Morning | Monday, Wednesday, and Friday at 5:30 am
Evening | Monday, Tuesday, and Thursday at 5:30 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 Kick-Off Price – 
Group Prep Option:  $100 (Regular price – $200)
Private Prep Option: $200 (Regular price – $300)
(Discount pricing valid for August registrants only)

REGISTER HERE

Performance & Foundations

A. Deadlift x3x5 @ 80-85%

B.1K Row
100 Double Unders
1 Mile Run
*For Time

“I am a member of a team, and I rely on the team, I defer to it and sacrifice for it, because the team, not the individual, is the ultimate champion.” -Mia Hamm

,

Performance & Foundations
50 Thruster @ 95/65
30 CTB Pull-ups
40 Thrusters @ 95/65
20 CTB Pull-ups
30 Thrusters @ 95/65
10 CTB Pull-ups
*3-4 person teams
*reps can be split up in any fashion
*Barbell cannot be dropped until entire section of thruster is finished, if barbell is dropped each person on the team must complete 10 burpees

9:00 am FREE COMMUNITY WOD

BYOF
{Bring your own friend}

REGISTER HERE

All Levels
A.3 Round
400 M Run
5-10 Hip Power Snatch @ 95/75
Rest 3:00

B. 3 Rounds
5 Hip DB Snatch + 20 M Waiters Walk (R arm)
5 Hip DB Snatch + 20 M Waiters Walk (L arm)
10 Walking Lunges (no weight)

On Friday August 8th, the gym will be closed from 1:00 pm until 5:00 pm. Afternoon Open Gym times have been cancelled, but we will resume our normal schedule with the 5:30 pm Open Gym time.

Enjoy your Friday afternoon. Get out and play!

Coach Sully suggests a swim!

Performance & Foundations
15:00 AMRAP
10 Front Squat @ 135/95
10 Deadlift @ 135/95
10 Push-ups
500 M Row

“I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.” -Jimmy Dean