Progenex Day @ CFA!

Tuesday, September 30

Our Progenex Representative Ike will be on site with tons of products and give-aways!  Have all your supplement questions answered and sample some goods. We will have all your favorite products and flavors available for sale starting at 5:30 am!

Who

REGISTER HERE

Work hard | Sweat hard | Play hard

Come join us on Saturday September 13th @ 9:00 am for a free workout with the CrossFit Austin community  

Community workouts are open to everyone and a great way to find out what CrossFit is all about.

All skill levels welcome.

Current members: Bring a friend

First timers: Meet a friend

REGISTER HERE

The Prep at CrossFit Austin – Starting September 8th!

REGISTER HERE

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)

REGISTER HERE

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 6-8 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, 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

Work hard | Sweat hard | Play hard

Come join us on Saturday July 19 @ 9:00 am for a free workout with the CrossFit Austin community  

Community workouts are open to everyone and a great way to find out what CrossFit is all about.

All skill levels welcome.

Current members: Bring a friend

First timers: Meet a friend

REGISTER HERE

CrossFit Austin will be hosting Murph Day Friday (7/4/2014) honoring the memory of Navy Lieutenant Michael Murphy and all fallen veterans.

Liutenant Murphy was killed in Afghanistan on June 28th, 2005.  This workout was one of Mike’s favorites and he named it “Body Armor”.  We will honor a focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

“Murph”
For time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

*Partition the pull-ups, push-ups, and squats as needed.
**Teams of 2, 3, or 4 are welcome.
***All movements can be scaled.
****Be sure to wear your twenty pound vest or body armor if you have it.

REGISTER HERE

EVENT SPECIFICS:

• Event Registration + Shirt will be open from June 16th until June 25th.

• • $40 for participating athletes
  • Athlete entry fee includes registration & t-shirt costs and donations

• Event Registration without Shirt will be open from June 26th until July 3rd.
• • $20 for participating athletes
  • Athlete entry fee includes registration costs and donations

• This event is open to all – members and non-members
• Athletes must arrive at 7:00am to warm-up, sign-in, and pick up shirts
• Heats times start at 8 am, 9 am, and 10am
• Spectators are welcome
• Donations are welcome and can be made here or here

• Proceeds go to aid in the Recovery Fund for Jeremy Rounkles
  • Our annual MURPH Day has always benefited the Navy SEAL Foundation. This year, we’re donating all funds to a new cause. Join us in our efforts to rally behind our very own Genevieve Schmidt and her family in their time of need. Genevieve is CrossFit Austin’s phenomenal Administrative Coordinator. Let’s show the power of community and the force human connection can have as we come together, sweat together, work together, and band together to raise money for her brother’s recovery fund. Learn more about the recovery fund here. Learn more about the Navy SEAL Foundation here.

“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.” – Vince Lombardi

• Cook-out will take place directly after the event

June will be a month of shameless selfies for CFA! Here’s how it works:

Post-WOD Selfie & Check-In @ CFA via FB/Instagram
Must include: #CFASelfie6 #butfirstletmetakeaselfie & Creative Hashtag giving context to your photo/feelings/etc.

1 check-in = 1 entry
Total pot on Saturday @ noon: winner = WEEKLY PRIZE
1 winner per week, announced every Sunday for the previous weeks check-ins
1 winner at the end of the Month for a GRAND ‘OL PRIZE.

Just because you didn’t win during the week doesn’t mean you won’t get another chance. The remaining names of each weekly pot go into the big pot for the end of the month prize!

Get in here and work! #butfirstletmetakeaselfie

https://www.youtube.com/watch?v=kdemFfbS5H0

Here is one to get us started!

Monday 6/2
15-12-9-6-3
Thruster @ 95/65
Burpees over bar
8:00 Time Cap

Tuesday 6/3 
Make-up Day/ Active Recovery Day

Wednesday 6/4
A. 1 RM Hang Squat Clean in 15:00
B. 1 RM Bench Press in 20:00
C. Bench Press:  Max Unbroken Reps @ 85% of 1RM

Thursday 6/5 
3:00 Max Pull-ups
3:00 rest
3:00 Max Cal Row
3:00 Rest
3:00 Power Snatches 75/45
3:00 Rest
3:00 Max 20 M Shuttle Run (10 M down, 10 M Back)

Friday 6/6 
Make-up, Active Recovery Day

Saturday 6/7
20:00 AMRAP
5 Power Cleans @ 135/95
10 Toes to Bar
15 Wall Balls @ 20/14

Retest Week will be July 14th-19th  and will follow a similar schedule. Enjoy!