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
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.
EVENT SPECIFICS:
“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
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.
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!
The WODs will be announced each week on Thursdays at 7:00 pm. We will host the WODs during our 9:00 and 10:00 am classes. Dj Kay Cali will be providing some amazing music as we get together and to celebrate the Open! We encourage everyone to come and join in!
It’s that special time of year, CFA!
It’s CrossFit Open time!
CrossFit Austin will proudly host all 2014 Open Workouts and encourage everyone (new & vet members) to participate! To start the season off with a bang we will be heading to Little Woodrows at 6:30pm on February 27th to: 1. Get some much needed protein 2. Discuss the workout and strategies!
See y’all there!
Saturday, March 8th at 11:00 am- BBQ Potluck & Awards Ceremony
What you can win:
The focus of these sessions will be to introduce our neighbors to CrossFit movements, mobility, and CrossFit workouts. Sessions will be an hour long, challenging, and fun! Come sweat with your neighbors and see what CrossFit is all about!
DOUBLE YOUR DENIM PUB RUN!There’s no better way to start off the new year than with a infamous CFA Pub Run! A Double Your Denim Pub Run, to be exact. Join us on January 10th as we grace downtown pubs with a bit of funk and style!
Details:
We’ll meet at 6:45 PM at Town Lake by the water coolers on 1st and Riverside.
Then we will all walk, jog or run to the first of numerous pubs around downtown!
Everyone is welcome and encouraged to come out, meet new friends and enjoy a refreshing beverage (or a few)!
On Saturday, February 1st 2014, A League of Their Own: A Women’s Only CrossFit Challenge will showcase the amazing strength, tenacity and camaraderie that only the women of CrossFit have to offer!
Grab a girlfriend and join the roster of The Majors Division (RX) or The Minors Division (Scaled). Four workouts across broad time and modal domains will give your duo the chance to push through your weaknesses and show off your strengths!
Registration opens Wednesday, December 11th 2013. Space is limited to the first 30 teams per division.
Over $3000 in Prizes, including $1200 Cash! For each of the four WODs, the 1st place finishing team in each division will receive a $50 prize. Cash and additional prizes will be awarded to the top three teams in The Majors Division. Additional prizes will be awarded to the top three teams of The Minors Division.
1st Place Majors Team: $500
2nd Place Majors Team: $250
3rd Place Majors Team: $150
TWO DIVISIONS:
– THE MAJORS $140/Team
RX division. Two female athletes per team. Thirty teams per division.
– THE MINORS $120/Team
Scaled division. Two female athletes per team. Thirty teams per division.
Not sure which division to register for? Check out the Divisions page for guidelines.
REGISTRATION NOTES:
* Only ONE teammate needs to complete the online registration for your team.
* Event shirts are included in your registration fee! Be prepared to provide shirt sizes of both teammates when you register online. Shirts are a UNISEX style baseball tee (NOT women’s cut).
* Be prepared to provide your Team Name along with contact information for BOTH athletes.
* No refunds or exchanges will be provided for any reason! Although planned as an indoor/outdoor event, we have adequate space at MCFSA to move the entire event indoors in case of inclement weather.