The Open Season || Coach Tim Garland


Howdy CFA! As I write this, the weather is changing….and so is our ‘season’ in the gym. Having some general ‘themes’ or ‘seasons’ throughout the year helps keep things interesting while preserving the primary stimulus of building better humans. The past several months have been focused on building a solid foundation with lots of barbell work. While we won’t be putting up the barbells, those of you who are consistent with 3-5 days a week training might notice a subtle shift in focus. The shifts in the programming will be hard to notice for the average member. They are ‘shades of grey’ instead of ‘black and white’. We still want to preserve the main goal of getting people generally fit for life, but we don’t want people to be forced into a regimen that isn’t aligned with their goals.


So…stepping out of our ‘Barbell’ season and into our ‘Open’ season, what can we expect? Here are some highlights of our ‘Open’ season:

-Focus on barbell lifts that will likely play an important role in the Open

-Increase in skill work for movements that are common the the Open

-Metcons will include more volume, as well as develop volume in higher skill movements

-More frequent posts of previous Open workouts


During this season, you’ll also have a few opportunities to work on some of these skills in a setting devoted only to certain movements. The first of which is this Friday from 6:30-8p, where Coach David Henderson will be working with us on a few of these high skill movements. (REGISTER HERE) We will sprinkle in a few extra ‘skills’ classes here and there on Saturday afternoons and Tuesday or Thursday evenings…so be on the lookout for those dates and what movements will be covered during each class!


I’d like to make a few reminders as we progress our way into this season. An increase in volume also needs to be matched and accompanied by a few things outside of class. A focus on recovery should always be present, but if you increase workload….make sure you’re getting all the goodies that will help you achieve your goals. Having an appropriate intake of nutrients is preached, understood and practiced by many. If you are unsure of the best route on the nutrition path for you, talk with a coach. Also, starting in January, Coach Ben will put his Nutrition degree into practice and will be doing nutritional consults to help you step your game up! You can set-up a consult with him via email at  Another component you’ll need to stay on top of is your SLEEP! People are beginning to catch on, but in this fast-paced, I need to accomplish everything today world that we live in…many are foregoing this wonderful aid in recovery.

In our New Year Whole Life Challenge, we’ll be addressing and setting goals for these things as well. You can join our team HERE!

-Coach Tim

December Athlete of the Month – Heidi Childers Jones!!

Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.

Our December Athlete of the Month is Heidi Childers Jones! Heidi came to us from the Windy City back in May of 2016 and has established a solid place for herself with our 7:30 am coffee crew. Her cool energy and amazing work ethic is such a bright spot in the mornings and we have absolutely loved getting to know her and all the cools things she’s dabbled in! Heidi exemplifies so many of the qualities we look for in an AOM and is a great example for her two gorgeous girls at home. We have loved watching her progress and getting to know her friendly spirit along the way. Heidi, the CFA Team is proud to honor you as our December   Athlete of the Month and as an awesome part of this community. Thanks for your all your hard work and we look forward to seeing all you accomplish in the years to come! Congratulations!

State your Name and/or Nickname please:

Heidi Roxanne Childers Jones. What a mouthful! They used to call me “Rox” at my old box, but it just feels funny to be back at home in Texas going by anything other than “Heidi.” 😉

Words to live by?

“Never stop learning,” and “Do you.” Out of all the poetic motivational quotes I’ve loved over the years, I always come back to these basic, no-frills pieces of advice. The former keeps you growing and challenging yourself. The latter keeps you out of everyone else’s business and keeps you firmly in the driver’s seat of your own life.

What is your fitness background?
I actually spent most of my life terribly insecure about my body and my abilities, so I didn’t get into fitness until I was an adult. I danced throughout high school and continued to dance for a company in my early 20s. I started working out in a gym to lose my stubborn Freshman 50 (yes, you read that right: 50, not 15) that stuck around well after I’d graduated from college. That eventually led me to pursue an MS in Kinesiology and Exercise Physiology and a part-time career as a personal trainer in big-box gyms and boutique gyms. Eventually, I earned my license in Clinical Massage Therapy and studied Thai Massage and Bodywork, and I continue to work with clients from my home in South Austin.
How long have you been CrossFitting?
I’ve been working out at a Crossfit gym since 2013, but didn’t really do WODs until I joined CFA in spring of 2016.
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
Truthfully, I was a little hesitant. I spent many years as an outspoken Crossfit critic because I’d had so many clients come train with me after hurting themselves in poorly programmed or poorly coached Crossfit workouts. I knew I was in responsible hands at CFA, but I was extra careful not to go too hard too soon. It was — and still is — so hard! There’s a huge difference between training solo and training with like-minded friends. It’s refreshing and motivating, which means the workouts never get any easier; you just get faster and stronger. 🙂
What’s your favorite part of CrossFit Austin?
The late-morning tribe. Shout-out to the 7:30am crew and coaches!
Current Training Goals/PRs?
I constantly joke that I simply want to “suck less,” but honestly I just want to build a stronger upper body and get comfy being upside down.
What advice do you have for folks just starting out in CrossFit?
Don’t get caught up in the hype and let your ego get the best of you. Focus on technique, greasing the groove, and do you. There is absolutely no shame in scaling and listening to your body. We’re not all here to go to the Games!
What is your cheat meal go to?
Ice cream or oatmeal chocolate chip cookies. I can make a case for the utility and nutrient value in most meals, but let’s face it: sweets are pretty much just delicious sugar-bombs that I can’t defend!
How do you use your fitness outside of the gym?
I try to showcase badassery around my kids at all times in any fashion, whether that’s having cartwheel competitions in the backyard or running around with them and our dog. I’m also getting into yoga, and I’ve been known to be an easy-sell when it comes to competitions/events. I think I’ve already gotten talked into a triathlon and another Spartan race in 2018… Whoops.
Tell us about a moment you felt most proud of yourself during a workout.
It feels awesome anytime I surprise myself, and it’s usually because a coach talks me into trying something harder than I think I can handle. Most recently, it’s been a progression on a HSPU. Thanks Coach Ben and Coach Gen! 🙂
If you could create a WOD and name it for yourself, what would it be?
“Rox” would have to be something tough right? I honestly don’t know what torture it would entail, but I can tell you there’d be absolutely no running or burpees involved. Other than that, let’s throw some weight around!
What are your hobbies, interests and/or talents outside of CrossFit?
Yoga, reading, travel, massage, and working on a business plan are taking up most of my time these days. Oh, and shamelessly obsessing about my dog on social media.
Tell us something we don’t know about you…
I’m a pretty open book, but it’s only recently come out that I’m a massage therapist, so CFA, holler at your girl.
Longhorns or Aggies?
Longhorns for life. HOOK EM!

Leave the fine folks of CrossFit Austin with some parting words…
Never stop learning. And, of course, do you. *high five*

008 || Diaries of a Coach – Say Yes!

A little over a year ago, I moved to Austin from Fort Worth (Happy Austi-versary to me!). I had taken a new job and was ready for something new, which turned out to be a whole lot more new than I expected. I had started CrossFit in Fort Worth and my coach recommended a couple of gyms in the Austin area. I was nervous, but eager to give them a try. CrossFit Austin was first on the list.

My first class was a bit of a blur, probably because it was at 5:30 am. I just remember there being burpees and a girl that keep yelling, “Go! You can breathe later!” It was hard, but it was exactly what I needed, and I knew it. I was in.

The next few weeks, as I got settled in to a new house, a new job and a new city, I found my place at CrossFit Austin. I had tried a few different class times, but settled on the noon class and before I really had the chance to meet a lot of people, let alone make friends, the CFA Christmas party was happening. This was my chance, my first social event as a member, to meet new people and make new friends. Maybe I could be friends with the “breathe later” girl!

I had to work that morning, but I was hoping to finish up early and head to the party fashionably late. My last appointment was a consultation that hadn’t confirmed so I was secretly hoping for a no-show and a quick escape. Of course they showed up, and of course there was traffic at noon on a Saturday (which was a surprise to an Austin newbie, I now know better). As I sat in traffic on I-35 I texted coach Gen, was it even worth it to show up so late? I didn’t know anyone anyways. Maybe I should just skip it, better luck next time. But Gen insisted, and for that I am grateful.

I got to the party and saw exactly zero familiar faces. I soon found the coaches I did know, who happened to be huddled together at the time. They quickly greeted me, but I knew I needed to fend for myself and mingle, work the crowd. My first few attempts quickly shattered any ounce of confidence I had mustered up. I even tried saying hi to the “breathe later” girl. After debating on giving it another shot or just heading out, I saw a few girls huddled at a table, one that looked familiar. I went for it.

It was at that table that I met Dylan. Our conversation lead to a question that I will never forget. A question that immediately solidified this new friendship. It was this question, at the 2016 CrossFit Austin Christmas Party, that meant more to me that day, in that season of life, than I can even say.

“Do you want to go get queso?”

Yes, Dylan, yes I do.

And we did. That afternoon, I ate queso with two strangers that quickly became good friends. And a year later, one of them is one of my favorite WOD partners and the other is one of my best friends and my new roommate. I proceeded to spend the rest of the day with Dylan. She invited me to a concert that night, and even gave me a dress to wear (see photo. yes, we went out in public like that!).


So here’s my challenge. This was not only my promise to myself that day, as I entered last year’s CFA Christmas Party, it was also my motto when I moved to Austin and started life in a strange new city. Say yes. Say yes to exciting and unusual adventures. To things that are unknown or unsure at best. To things you would normally fear. And say yes to this year’s Christmas party. Celebrate the year that’s behind and the one that’s ahead with us! Meet some people, who knows, they might end up being some of the greatest friends you’ll ever have!

See you there!
Coach E

Whole Life Challenge 2018 || Team CrossFit Austin

 “If it doesn’t challenge you, it won’t change you” -Zig Ziglar


Change can be challenging. Yet, without a challenge, there can’t be change. With 2018 right around the corner, the new year brings new opportunity for new starts, new goals, new challenges… new change.


In the New Year, we like to offer a challenge to kickstart the goal setting in fitness and nutrition for all those up for it. 2018 will be our 3rd year hosting a team for The Whole Life Challenge. Last time, we saw some awesome results and had great time working through the challenges & celebrating our weekly wins with our teammates. We hope you’ll consider joining us on this journey again!


Whole Life Challenge is part fitness, part nutritional and body composition, and part accountability challenges. Our goals for each 2018 Whole Life Challenger are:

  • Mental + emotional preparation for the longevity of a healthy lifestyle {awareness + action}
  • Individual fitness gains
  • Creation of lasting habitsfor individualized nutritional and body composition success
  • Physical & nutritional preparation for the 2016 CrossFit Open


You + Whole Life Challenge = Team CrossFit Austin

Challenge = Change // Goals = Gains


{What is it?}

While everyone wants to look and feel better, it can be a challenge to know how or where to start. The Whole Life Challenge focuses you on the key areas of your life that produce real, life-long changes. Playing together with your friends and family in a fun and motivating daily game, you’ll create new healthy habits that last long after it ends.

The Whole Life Challenge focuses on 7 daily habits that you will learn and create for yourself as you journey through.

These 7 Daily Habits are:

    • Nutrition. Your food choices have the single greatest impact on your health, well-being, and community. When you make choices that keep you healthy, you give yourself the fuel to fulfill all of who you are. There are 3 levels to choose from that allow you to start making changes in a realistic and attainable way.  {Choose the level that is right for you}
    • Exercise. Humans are designed to move daily. Whether through workouts, activity, or simply enjoying the full use of your body, daily movement keeps you healthy and vital. You’re already moving regularly with us!
    • Mobility. In a sedentary world, our bodies get stuck. Daily mobility and stretching helps you move the way nature intended and continue enjoying freedom of movement into your later years.
    • Sleep. Modern schedules tend to dictate how many hours of sleep we’re entitled to. A practice of increasing that time, even by a little bit, can make big strides in robust health. You set the sleep goals that are right for you.
    • Hydration. More than anything, your body is made of water. This habit ensures that your body gets enough of its most basic resources for life.
    • Lifestyle Practice. The {WLC weekly lifestyle practices}turn a life into your life. Learn to step back, take stock, connect, and turn your attention to what is really important to you.
    • Reflection. Looking back, looking inward, or looking forward, daily reflection draws your awareness to what is working and what needs your attention today.


{How Do I Play?}

The {Challenge} begins with taking your preliminary measurements and completing a scalable workout that will be repeated at the end.

Throughout the 42 day challenge you will post your scores in the 7 categories listed above. The Challenge is designed in a way that we can work as a team to check in with and support each other on a daily basis.

To close out the Whole Life Challenge, you will repeat the preliminary measurements and workout to gauge how far you’ve come! But, it doesn’t end there! The Whole Life Challenge is designed to help you make healthy lifestyle changes that last.

{How Do I Register?}

You can register and join Team CrossFit Austin through the Whole Life Challenge {website}. Make sure you do join our team to participate with the community!

CHALLENGE BEGINS January 20, 2018
CHALLENGE ENDS March 2, 2018


Early Return Player Registration
November 16 – January 3
Price: $29.00 (save $20.00)


Early Player Registration
November 25 – January 3
Price: $39.00 (save $10.00)


Regular Registration
January 4 – January 31
Price: $49.00



{What’s New This Year?}


Well, for one, the challenge is a little shorter. What used to be an 8 week challenge is now a 6 week challenge, but regardless, the goal is still the same. We’re here to create long-lasting, healthy habits to

We have partnered with {Body Analytics USA} to offer fast, accurate body composition testing. Their Hydrostatic Testing method uses a three component model which separates the body into 3 areas:


  • Bone, muscle and organs, along with connective tissue, collectively known as lean mass, sinks (is more dense than water)
  • Body fat floats (is less dense than water)
  • Total body water which is neutrally buoyant, but must be removed from your actual weight

By obtaining your dry weight and water weight, based on buoyancy, our specialized computer program can scientifically calculate your body fat as a percentage of your total weight. The ordinary scale cannot tell you if weight loss is muscle or fat while testing with Body Analytics will tell you exactly what took place with your body during your weight loss regimen.


This will be an additional service offered at CrossFit Austin on Monday, January 8th from 4:00 pm – 7:00 pm. We’ll set up a retest day for after the challenge so you can test your pre and post composition numbers.


Single test – $49
Pre & Post-test – $89 (save $10)







007 || Diaries of a Coach – Your Holiday Buying Guide!


In honor of the fine holiday we refer to as “Black Friday” your loyal and trustworthy coach (that’s me… yourstruly) has put together a list of fitness gear, health and wellness products and more to up your game in the gym, and in life, this Holiday season! I’ve done some research, talked to your CFA coaches, and stalked the Black Friday sales… and here it is, all in one place! So use this post as a shopping guide for yourself (my typical buying method is “something for you, something for me”) or send it to that family member that could use some subtle hinting. Happy shopping/gifting friends!


10: SFH Protein
If you’re looking for a great, clean protein, look no further. Couple options here, a pure whey protein or a recovery blend. We believe in this one so much that you can actually grab some at CFA. Just grab a bag and fill out the sales sheet. Easy peezy lemon squeezy!

9: Yogi Calming Tea
Anything with a calming effect is probably a good idea post-Thanksgiving dinner and pre-Black Friday mania. Ease the stress from dealing with family drama and get a good night’s sleep before shopping begins! This option has a naturally sweet flavor with tons of benefits! Might be a good idea to have this on hand throughout the Holiday season.

8: Four Sigmatic Mushroom Coffee Mix (with Lion’s Mane)
This is a delicious coffee option that mixes high quality organic coffee and mushroom extract, which sounds pretty weird but actually reduces jitters and that dreaded caffeine crash without an even weirder mushroom taste (promise, it just tastes like coffee and Gen and Tim live by this!) The Lion’s Mane mushroom also increases focus and productivity. You can find it on Amazon, hooray!

7: Buddha’s Brew Kombucha
You’ve probably seen a few of your coaches with this in hand. I won’t drop any names here but some are drinking it for the health benefits and some are drinking it just because it tastes so darn good (AND it’s local)! Kombucha is made from the fermentation of live cultures (healthy bacteria and beneficial yeast) with organic sugar and tea. This process produces beneficial acids, enzymes and aminos. This is a local brand made with organic ingredients and fair trade tea, with tons of yummy flavor options. If you’re needing a little fuel for your Black Friday endeavors, grab a Buddha’s Brew. We recommend Basil Honey Ginger, Blueberry and Pineapple Super Greens.

6: Reebok Nano 7
Ok I have to admit, I’m a Nike girl at heart. My loyalty to Nike MetCons is usually solid and unwavering. However, Reebok had a sale for trainers recently so I decided no time like the present to try out my first pair of Nanos. Y’all, I’m a fan. (Am I cheating on Nike?!?) Not only are they FRESH AF (black with the gum bottoms deserves ALL the heart eyes emojis), but they provide a solid base for lifting and are lightweight for conditioning. Plus Alyson Bentley wears them and she’s a bad ass, so that means something!

5: Speed Ropes: RPM and Momentum Gear
Is it just me or has anyone else noticed the absurd amount of double under-ing in the workouts lately? If you’re ready to invest and are officially in the market for a good rope, here ya go! RPM and Momentum Gear are a couple of coach picks.

RPM is doing 20% off sitewide for Black Friday and free shipping on order of $75. Plus, they have some CA-UUUTE handle options (which I know you gents are all about), or you can custom design your own! (Whoops, did I just post the link for the one I want? I guess I did…)

4: Puori Fish Oil (previously Pure Pharma)
Ok, I know this probably isn’t what you expected on a top 10 list but hear me out. This is a necessity. Fish oils are the richest source of essential fatty acids EPA and DHA. Essential means you need them for functions including muscle repair and protein synthesis, hence essential, but your bod can’t produce them on it’s own, wah wah. (#fail) Because most of us aren’t consuming adequate amounts of omega-3s on our own, we need a hero. Here it is. Bottom line, Fish oils aid in recovery, building lean muscle mass, burning fat, and maintaining health and longevity. (#win) Let me tell you, I’ve been taking these daily for a few months now and have seen a drastic difference in regards to inflammation and muscle recovery. I even said bye bye to my dependency on my knee sleeves and all the credit goes here! This one is also available at CFA!

3: Rogue Strength Wraps
Maybe wrist issues are contagious (or maybe it’s because we just finished a strength cycle with power cleans) because I’ve heard multiple athletes express a need for some wrist support. Here you go! These cloth wraps from Rogue are a coach fav. Bonus, Rogue is having a Black Friday sale with deals on products and shipping.

2: Rehband Knee Sleeves
If you’re looking for some knee support, learn from my knee sleeve experience and go with Rehbands. I tested another brand and was completely unsatisfied with the quality. It was traumatic! Ok, not really. But I love the Rehbands I have now! You can order these on Amazon or directly from Rehband’s website. Rogue also carries multiple Rehband products so keep an eye out on their BF sale and grab some wrist and knee support in one fell swoop!

1: Lululemon: Wunder Under (High Waisted)
Sorry guys, this one’s for my ladies out there. Gen and I are firm believers in these little babies. Not only do they pass the bend over test (you know what I’m talking about) but the high waist is a dream come true. Don’t worry, I called the Austin store for you and they will have significant markdowns storewide as well as extra stock on bras and bottoms on Black Friday. You. Are. Welcome.

*Guys, try the Intent Pant from Lulu. Tim highly recommends!

And there you have it folks! Wishing you all the success as holiday shopping season commences. Be safe and win big!

Happy Thanksgiving!

Coach E

Tim Garland || A Spotlight Interview with the New Captain!

Tim Garland - New Owner

We are excited and proud to introduce to you the new owner of CrossFit Austin! Tim Garland has been a coach at CFA for the last 4 years, making this place and this community his home and family. We asked him to answer a few questions so that you can learn a little more about him and his background as he steps in to fill a much larger role here. Please join us in welcoming and congratulating Tim as the new leader of our crew!


When and how did you get started in an active lifestyle?
Oh man…taking it back to the beginning. My brother and I were always the kids that were playing outside and getting dirty. Anything and everything from riding bikes and building forts to hide-and-go-seek, kick-the-can, and king-of-the-mountain with the neighborhood kids. My first year of organized activity consisted of gymnastics and soccer. Soon after, it was baseball in the summer and basketball winter..between spring and fall soccer seasons. 

When did CrossFit come into your life? Tell us about your first day.
My first day of CrossFit was back in the fall of 2008 and was actually a fundraiser/competition on top of Whole Foods in downtown Austin. CrossFit was still something that seemed so underground. I had never taken a CrossFit class, but was versed in the movements for that day. It was the day after my birthday and I had a few buddies in town to celebrate. Let’s just say I wasn’t at my best, but decided to I’d go give it what I had…it was a fight…..Fight Gone Bad to be exact. I still vividly remember the feeling I had when I heard my first….3,2,1…GO! The workout itself was a blur, but I remember laying on the ground after time was called and thinking “282, is that any good?”

Tell us a little about your background. Why did you decide to become a coach/trainer?
It was something that has always seemed so natural for me, combining movement with patience and understanding of individuals. I began working out regularly in the mid-90’s with my buddy and his dad and haven’t looked back since. I used to read anything I could get my hands on, from Men’s Health to Muscle & Fitness. My senior year in high school, I jumped at the opportunity to take Anatomy & Physiology as an elective and realized that learning about the body was something that I was drawn to, not just the “muscle stuff”.  In high school, I went through two different bouts of physical therapy due to a shoulder injury sustained in football. Those experiences led me to declare Health and Sports Sciences w/ a pre-physical therapy emphasis as a major my freshman year at OU (Boomer Sooner!). I played club sports (soccer, rugby) before becoming a part of the sports medicine team my junior year. As part of the Sports Med team, whether in the training room doing low-level treatments or out on the practice fields, I continued to build on the foundation of what I was learning in the classroom by applying and practicing that knowledge on the field. In 2005, I received my first Certified Personal Training certification and began working with clients. Several years later, in 2009, I completed my degree requirements for Exercise and Sports Sciences with a minor in Business Administration at Texas State University. That same year, I took an opportunity as a strength and conditioning coach for Texas State’s women’s club soccer team. Through a series of events, the head coach left and I (along with one of my best friends, Ben Weatherford, DPT)  took over as co-head coach. The ladies were phenomenal, making it all the way to the NIRSA National Semi-Finals, where we lost a tough game to Penn State. I worked briefly in San Antonio at a gym called Elite Athletics, before beginning to coach CrossFit in 2012. A buddy from college, that took me to my first CrossFit competition 4 years earlier, had opened up a gym and I hopped on board with him. I coached there a few years before making my way up to CrossFit Austin.

How do you use your fitness outside of the gym?
I enjoy pretty much anything outside. Hiking, kayaking, golf, soccer, swimming. You name it, I’m more than likely down to play!

Tell us something we don’t know about you. Any special talents or hobbies?
Ah…special talents that most folks don’t know….when I have the time to commit, I enjoy drawing portraits….but it takes me a while, so I don’t practice as often as I’d like to!

Something else I enjoy is skydiving. So far I’ve made 5 jumps, with the first two being the scariest. My first jump was in 2002. A guy I met while living in the dorms at OU had an uncle that worked at a skydive joint and he gave us a nice little discount. We took a 6 hour class on equipment, jump/landing technique and how to cut away and redeploy the first parachute should something happen. Not sure if this is still legal, but it was at that time…in Oklahoma at least. After that class, we flew up a few thousand feet and got to jump….solo! The scariest part of it all, was climbing out of the plane to hang from the strut of the wing. I was thinking, “we’re several thousand feet up, and flying a hundred miles an hour….my feet are going to fly behind my like Superman when I hang there”. To my surprise, so much so that I almost let go….my feet just dangled under me as if I were 5 feet off the ground hanging from the playground monkey bars!

What is your philosophy as a leader?
While philosophy can be extremely in depth, here are a few nuggets that have stuck with me over the years.

1) Leaders lead from the front… and eat last.

2) Create and establish a clear vision for folks to follow, so they know the path they are taking.

3) Be prepared to change course if you realize that something isn’t working as it should.

4) Listen to your crew, take opinions and advice into account, be humble open and honest…and go with your gut at the end of the day.

Leave the fine folks of CFA with some parting words.
I’m extremely grateful for the foundation that has been put in place over the last decade, and am thankful to have been a part of that for the last 4 years here at CFA. I look forward to deepening the relationships with the community at CrossFit Austin, and want to continue to expand the offerings and potential of both our individual members of our community and our gym as a whole! We’ve got some exciting concepts in the works, so bring the energy and we’ll take care of the rest. Here’s to year number 10 for CFA. Let’s make it our greatest year yet!


Get to know more about Tim and the rest of the team!

Tim Garland – Owner || Coach For Life
Genevieve Rounkles – General Manager || Coach For Life
Erica Wright – Coach For Life
Jared Aguilar – Coach For Life
Ben Wells – Coach || Nutrition
Aaron Garza – Coach
Dylan Wall – Olympic Weightlifting Coach
David Henderson – Specialty Gymnastics Coach
Rob Kahn – Profile coming soon 🙂

006 || Diaries of a Coach

Earlier today, as I was going about my merry little way, it dawned on me that next week isThanksgiving. In all seriousness, what is happening? It gets dark at like 2pm and it’s already Thanksgiving?!?

With the start of the holiday season I’m feeling all these feels about the celebrations, the treats, the holiday drinks at Starbucks… all getting cozied up right next to my fitness goals. Threatening them. Taunting them. It’s rude really.

So in the process of talking myself off a ledge, telling myself that it’s going to be ok and that I’m not going to derail every fitness goal I’ve ever had this holiday season, I thought I’d share some of my holiday rules guidelines with the fine people of CFA. These help me to keep in mind what is really important this time of year but also keep my progress in the gym a priority.

Number 1: Chill out.

(Ok fine, in my head it’s more like, “Erica, chill the fuck out.” – but I’m tryna be classy!)

Here’s the deal, ideally, we eat for the purpose of fueling our bodies for movement and activity. However, as coach Gen would say, “Sometimes, we need to eat for our hearts.” There is joy to be had in spending time with your people and enjoying food because it just tastes dang good. Being miserable because you have sworn off any and all sweets, or alcohol, or whatever the temptation may be, is just not worth it. Give yourself the freedom to enjoy life. This will actually lower the odds of binging in response to the frustration of rigid rules that suck the life out of you. It will also keep stress levels down. Did you know that increased levels of the stress hormone cortisol can actually increase appetite and cravings? I don’t know about you, but I need that like a hole in my freaking head. I’ve got enough appetite and cravings to deal with on my own, thanks.

Number 2: Have a plan.

Ok calm down. I’m not talking about busting out macro counts and food logs at Thanksgiving Dinner. I don’t mean a rigid unwavering plan, just a general plan of attack to guide you in deciding moments. Two principles help me on days packed with holiday temptation at it’s finest. First, make more good decisions than bad. This might mean eating healthy throughout the day and then indulging at an evening event. Or make good decisions at dinner so you can have that piece of your grandma’s pie you’ve been thinking about literally the entire year. Second, prioritize how and when you choose to indulge. I don’t know about you, but there are things that I want, but I know I can say no to. Do that. Exercise that ability to say no when you can and it doesn’t open the floodgates of anger and bitterness. However, there are things that when they are in front of me, it’s happening. Remember last week’s post about our limited decision making ability and energy? Anticipate the degree of temptation you’re going to be in and plan accordingly. Can you say no? Do you want to? Can you plan in such a way that you don’t have to? Maybe you avoid the temptation altogether because you know your weakness is no match. Just think it through friends. You is smart.

Number 3: Keep moving.

This is my favorite. Keep doing what you’re doing CFA! You have prioritized your fitness by being a part of this community, investing in a training program and showing up and working your ass off. Andyou like it, you know you do. Keep it up. In the midst of a season of extreme busyness, keep moving. Make your workouts fun and make them a priority. Grab some friends and sign up for the Austin Turkey Trot on Thanksgiving morning. Run your little heart out and then get your grub on. Or come work out with me on Black Friday. (Let’s all wear black!) There are tons of opportunities out there, find them, share them on our members page and let’s be all about moving together. Consistent movement, in or out of the gym, will keep your body running efficiently and keep you feeling good. Promise.

So hopefully that helps. I don’t know about you, but I am excited for the holidays. Enjoy them people! Let me know how I can help. Myself or any of the other coaches would love to be a part of encouraging you, keeping you accountable to your goals, and most importantly, celebrating a great year and all the progress you’ve made!

Coach E


005 || Diaries of a Coach

Image may contain: 10 people, people smiling

Do you ever have those days, when working out is just not happening? For whatever reason, you’re not interested. Maybe you woke up late, didn’t sleep well, not enough coffee in the world could make you feel alive. Or maybe work was stressful, coworkers not pulling their weight, deadlines approaching too quickly, late nights and early mornings plaguing you. Or maybe its relationships, finances, kids… LIFE. Any given day, I could probably find exactly one million reasons not to work out.

Do me a favor and google “benefits of exercise.” It will take you seven seconds to find a result that includes improved mood and mental health. So apparently it helps, yet some days, nothing could be harder to do.

Last week, I had one of those days. I had early morning sessions, followed by mid morning sessions followed by late morning sessions. I had agreed to train a client at 11am, which I typically avoid so I can prioritize my workout at noon at CFA. But she was so sweet and needed her coach, at 11am specifically. So I agreed and planned to workout on my own later. But given the way this particular morning had progressed, I knew my own discipline wasn’t going to be enough. As soon as my session ended, I texted Tim asking to hop in when I got there. Of course, he said yes. I immediately pulled out my phone and used my CFA coach super powers to check and see who would be in class. My mood instantly changed when I saw the handful of people that I was going to get to workout with that day. I hopped in on a build to a heavy deadlift and by the time I had picked up my 85%, my day had completely turned around.

A couple years, ago I read a book by Dan John (And when I say read, I mean I started. I am a chronic book non-finisher.) where he talked about our limited decision making ability as humans. He argued that the most powerful tool we have toward the success of our goals in the gym is freewill. However, the catch is that we have a limited amount of free will to expend. As we go about our day making decision after decision after decision, the decision making energy in our bank account dwindles. In an effort to make the most of your freewill, he gives three suggestions. Maybe these will offer so help on days like the one I had last week.

First, he says to decrease the number of options, choices and decisions you make in the course of a day. The ultimate example, meal prep. Why is meal prep the most successful plan of action toward nutritional goals? Because the decision factor is taken out of any given moment when could easily be negatively affected by emotions, cravings, or immediate access (think that sweet lady at work that keeps bringing treats and destroying your fitness goals). Same thing with a consistent workout routine. It helps me to workout every day at noon. That decision is already made. So when I caved and let something change that standard, my workout was at the mercy of my mood and that day, it was hanging on by a thread.

Second, he says to whittle down your life, do less, invest more in fewer and more important things. Prioritize priorities. You can’t do it all and do it well. So what is most important? To your mental health? To your physical health? TO YOUR EMOTIONAL HEALTH? (Talking to myself on that one!) When we try to do it all, something has to give and typically, it ends up being exactly what would help us the most (physical activity cough cough).

Finally, he says to build an army of people that can invest their free will into yours. And this is what I needed and what I got last week, when the workout wasn’t going to happen. We are more successful when we tell our goals to the masses, because we are held to them. We are checked up on, encouraged, pushed harder during workouts, and mentally, we are never at it alone. You see, the science is there, exercise is a mood changer. But having a tribe of people in the trenches with you, if you ask me, that’s the real game changer.

So if today you’re feeling like working out is the last thing you want to do, if the decision to workout is hanging on by a thread, come. I just decided for you! I’ll be waiting for you, with some trap music and an empty barbell.

-Coach E

Night Of Champions V – WODs Announced!

Image result for rocky v

Teams of 2 – Male/Male or Female/Female
Rx & Scaled Divisions available!
6:30 pm – Athlete Check-In
7:00 pm – WOD 1 Start Time

$50 per Team (includes registration for both team mates) Only 20 spots available!

(Only 1 registration per team – We’ll send an email to get division and partner name)

***Proceeds from Night of Champions will go toward new equipment for the gym!***





WORKOUT 1) CrossFit Total-The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift

The order for performing the three lifts will be squat, press, and then deadlift. The best single attempt for each of the three lifts are added together for the CrossFit Total.


The squat must be done from the squat stands or power rack. The bar must be placed on the back and walked out to clear the rack completely. No contact with the rack is permitted until the bar is replaced in the rack. Once the bar is lowered, the stance cannot change until the bar is to be racked. The starting position must be completely upright, with the knees and the hips fully extended and with the chest up. The hips are lowered until the top surfaces of both of the legs at the hip joint are lower than the knees, and then the bar is lifted back up. The bottom position is identified by A) the apex of the crease in the shorts formed as the hips are lowered, B) the surface of the top of the patella, C) the plane formed by a straight line between the two, and D) the dipping of the hip end of that plane below horizontal. The finish position is the same as the starting position, and the athlete must return to it before the bar is racked. When the finish position is secure, the bar must be walked back into the rack and successfully replaced. Any halt in the upward motion of the whole bar, identified at its position on the back rather than at its ends, constitutes a missed attempt, as does any change in position of the feet against the floor during the squat. Any deliberate attempt to lower the bar counts as an attempt. No more than two spotters are permitted, and they are not allowed to touch the bar during the attempt, which is finished only after the bar is successfully replaced in the racks. The spotters are permitted to steady the racks, and to take the bar if the lifter loses control of it. Any touching of either the bar or the lifter by any spotter invalidates the attempt.


The press is also done from the racks. The bar is held in both hands in front of the neck, taken out of the rack and walked back away from the rack. No contact with the rack is permitted until the bar is replaced in the racks. Once the stance is assumed it cannot change until the lift is completed. The starting position must be upright, with the knees and hips fully extended and the chest up. The bar must be in contact with the top of the shoulders or the chest, whichever individual flexibility permits. After the starting position is correctly assumed, the bar is pressed overhead until the elbows are completely extended, with the bar in a position directly above the ears. Once this position has been attained, the bar is lowered back to the front of the shoulders and walked back into the rack and replaced. Any halt in the upward motion of the bar, identified as the part of the bar between the hands, constitutes a missed attempt, as does any change in the position of the feet against the floor during the attempt, any bending of the knees, or excessive backward lean of the torso as identified by A) the position of the most anterior aspect of the armpit, B) the most posterior aspect of the buttocks, C) the plane formed by a straight line between these two points, and D) the movement of that plane to a position behind the vertical. Any deliberate attempt to raise the bar counts as an attempt. Spotters are not permitted for this lift.


The deadlift is performed with the bar on the platform or floor. The lifter assumes a position facing the bar, with the bar parallel to the lifter’s frontal plane. The bar is gripped with both hands, and pulled with one continuous uninterrupted movement until the lifter is standing erect with knees and hips fully extended, the chest up and shoulders back. Once this position is attained and the bar is motionless, the bar is lowered under control with both hands back to the ground. The bar may not be dropped. Any halt in the upward motion of the bar constitutes a missed attempt, as does failure to assume a fully erect position with both knees and hips extended. Any attempt to raise the bar counts as an attempt. The equipment that can be used is minimal. A belt of any type can be worn but is not required. Knee wraps or sleeves are permitted, but if they are used they must be left on for the entire duration of the session in which the lift is performed—e.g., they must be put on before the squat is warmed up and left in place until the last squat attempt is completed. Wrist wraps are permitted; lifting straps are not.

We will be running platforms with an ascending barbell.

*Opening weights for each lifter, for each lift must be submitted by Wednesday 11/8*

– The weight will move up :30 of every minute.
– The lifter will lift within the second :30 of every minute
– Minimum increase is 2 lbs.
– Each person will have 3 attempts.
– Weight will be changed as a group on each platform

This event will be scored by calculating the combined weights of each lift to find the CrossFit Total and then adding both partners totals.


5:00 AMRAP(RX)

20 cal Assault Bike

15 Ball Slams @ 20#

10 Pull-ups


20 cal Assault Bike

15 Ball Slams @ 10#

10 Jumping Pull-ups

*may split as desired, so have a plan and communicate for smooth transitions in case plan needs altered during WOD

*assault bike: must stay seated, no standing while biking

*ball slams; arms must be extended overhead OH, control ball past knees

*pull-ups: chin must pass bar, arms locked out at bottom

*jumping pull-ups: set-up on rig (box, mats, plates) where bar touches 3-4” below wrist when standing on object and arms extended OH

/* */