Workout of the Day

Performance & Foundations

A. Build to a Heavy Power Clean in 15:00

B.E202 Power Clean x3x8 @ 70%

C1 Deadlift x2x5 @ 80­85%

C2. CTB Pull­up x5x5 quote

“If we don’t change, we don’t grow. If we don’t grow, we aren’t really living.” –Gail Sheehy

Foundations & Performance

Tow Matt

Jose

LaShea

Bryan

Kristi

Ryan

Jessie

Mike

Braden

Lee

Mitch

Ken

Gage

Megan

Sissy

Janet

Ebelia

Kim

Erica

Cynthia

Dixie

Lauren

Shanon

Alex

Andy

Daniel

David

Adrian

Melanie

Adelle

Chris

Vince

Brian

JoAnna

Amber

ABC

Gary

Dan

Edge

Ivan

Chad

Nellie

Jillian

Chandan

Doug

Evil

AG

JRod

Nicole

Sarah

MG

Ash

Emma

Eduard

Christina

Komal

CrossFit Austin would like to cordially invite you to join us in making this exciting move happen!

What: CrossFit Austin’s Badass Moving WOD

When: Saturday August 16th starting at 10:00 am

Where: Current location to 150 meters down the lane {Building C}

What to bring: Tools and Trucks if you have them

What do you get? A killer WOD with some killer folks  {Move the gym… For time}, a brand-spanking-new facility, and beer.
There is always beer.

Foundations & Performance

15-12-9-6
Toes to Bar
Burpees
400 M Run after each round

“Never go backward. Attempt, and do it with all your might. Determination is power.”-Charles Simmons

Performance & Foundations

A. Front Squat  x2x5 @ 80-85%

B. 5 Rounds
10 DB Thrusters @ 50/35
25 Double Unders

“Opportunities are like sunrises. If you wait too long, you miss them.” – William Arthur Ward 

All Levels
50 Box Jump w/ Step down @ 24″/20″
50 Russian KBS (Chest Level) @ 24K/16K
50 Med Ball Sit-ups @ 20/14
50 Burpees
50 Tic Tacs 20/14 @ 24K/16K
50 American KBS (Overhead)
*Two Person teams, teams can split up reps however they see fit, cannot move on to the next exercise until all 50 reps are complete

Happy Saturday!

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.

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!

All Levels

A. 3 Round
500 M Row
5-10  Hang Squat Cleans @ 135/95
Rest 3:00

B. 3 Rounds
6 CTB Pull-ups
6 TTB on Ring
8 Push-ups
8 DB Snatch/arm @ 35/20
200 M Farmers Walk

Foundations & Performance
4 Rounds
10 Deadlift @ 50%
20 Wall Balls @ 20/14

“You have to fight to reach your dream. You have to sacrifice and work hard for it.” -Lionel Messi