Ladies’ Night 1/11

The Women of CFA will be having their first Ladies’ Night of 2012! 

Please join us on Wednesday, January 11th at House Wine starting at 7:00pm.
All CFA Ladies are welcome to come as we hang out, have fun, and catch up with familiar faces and new friends!

When: Wednesday, 01/11, at 7:00pm
Where: House Wine (408 Josephine, Austin, TX 78704

We hope to see you there!

Circle of Awesomeness Challenge 2012

“If you look good, you feel good, If you feel good, you play good, If you play good, they pay good.”

Ah, yeah! If we’re quoting the patron saint, it can only mean one thing… CrossFit Austin’s  annual “Circle of Awesomeness Challenge” is just around the corner.  2012 is here, so it’s time once again to crank things up to 11!  Just like Neon Deion said, looking good, feeling good, and playing  good is the motto around these parts, but sometimes we need a goal and proper motivation to keep us inside the “awesome.”  So, once again, we are excited to present  the Circle of Awesomeness Challenge (from January 28th – March 10)!

The COA Challenge consists of 3 Primary Competitions over the course of 8 Weeks (January 28th-March 10th):

  • Fitness Challenges
  • Nutritional/Body Transformation Challenge
  • Fun, random, weekly  challenges

Fitness Challenges:

Challengers will be tested and retested in 3 different categories of fitness challenges. Each catagory is comprised of 3 tests, for a total of 9 tests.
The categories are:

  1. Work Capacity
  2. Power
  3. Athleticism

Each test will be scored on initial top performance as well as most -improved on all tests. The tests will be announced on Jamuary 28th at the Challenge Kick off.

The initial test will be on the following days:

Saturday 1/28: Tests 1 & 2
Tuesday 1/31: Tests 3,4, & 5
Thurday 2/2: Tests 6 & 7
Saturday 2/4: Tests: 8 & 9
*You will be able to make up any and all tests if you can’t make it to the gym on these days. However, it will decrease your total training time between tests.

Nutritional and Body Composition Challenges:

Challengers will be tested and retested on body composition and nutritional accountability. Challengers will be scored for most improvement in the body comp score and best adherence to  nutritional and lifestyle guidelines, as set forth in the initial Challenge Kick Off Seminar on Saturday, January 28th.

What’s in it for you?

You can win:

  • 1st Place – $225 cash + 1 month of FREE group classes
  • 2nd Place – $100 cash + 1 FREE advanced assessment and consultation + 2 FREE one-on-one training sessions
  • 3rd Place – $75 cash, 1 FREE advanced assessment and consultation
  • Bonus Prizes (Think Awesome CFA Merchandise Packages) include:
    Most Improved Male and Female
    Top Male and Female Performances
    Most Accountable
  • More bonus prizes for will be awarded for to the winners of  3 fun, bonus challenges
You get:
  • A Kick-off “Success Seminar” with the CrossFit Austin staff
  • 2 Body Composition Assessments
  • An official CrossFit Austin Nutrition Guide, complete with shopping guides and healthy recipes
  • Before and After Photos (not required, but recommended!)
  • Comprehensive conditioning tests with analysis
  • Comprehensive strength tests with analysis
  • Weekly Food Log analysis
  • 6 weeks of accountability, motivation, and lots of fun(!!!)
How it works
Once again, you will be able to score points by initial score, improvement, and “effort” bonus points.

3 ways to score:
Initials Scores, Most improved, and Bonus Points

Primary points: Top performances on initial tests
For each test, the challengers will be ranked according to performance. They will then receive a corresponding amount of points according to their rank amongst there fellow challengers.

Primary Points: Most Improved
Challengers will be ranked for the most improvement by pounds, reps, or seconds. They will then receive a corresponding amount of points according to their rank amongst there fellow challengers.

Bonus points: Accountability Challenge
Challengers will be awarded bonus points for their participation in the Accountability Challenge.  Each week, challengers will have the opportunity to earn up to 16 bonus points by adhering to the guidelines of the Accountability Challenge.

Total Score
The final score will consist of adding primary points (initial tests) + primary points (most improved) + bonus points.

The entire scoring system will be explained in full detail at the  January 28th Challenge Kick-off.

Success Seminar and Challenge Kickoff
January 28th Schedule of Events

  • 10:00am – 10:30am:
    Fitness Test 1
    Initial Body Composition Testing
    “Before” Pictures
  • 10:30am – 11:00am: Fitness Test 2
  • 11:00am – Noon: Challenge Success Seminar
    Detailed explanation and Q & A on Challenge Scoring System
    Detailed explanation and Q & A on Accountability Guidelines and Scoring System
    “Keys to Success” Seminar
  • Noon – 1:00pm:Well Fed signing with Mel “Melicious” Joulwan
Re-Test Schedule

  • *Floating Tests: Vertical Jump + L-Sit Hold
    (will be taken with body comp, and reweigh)
  • Sat, March 3rd: 2-Mile Time Trial
  • Mon, March 5th: 1 RM Power Snatch +“Karen”
  • Wed, March 7th: Make-up Day
  • Thurs, March 8th: 1 RM Clean to Thruster +5 RM Front Squat + “Annie”
  • Fri, March 9th: Make-up Day
  • Sat, March 10th: Fight Gone Bad + Post-Challenge Fiesta

If you cannot make it to the retest or a make-up day you must contact us and schedule your retest BEFORE the finale on March 10th.

You are free to schedule a retest anytime before the retest week please email and

Holiday Hours

CrossFit Austin will have special holiday hours in December

So you can plan accordingly, know that some of our regularly scheduled classes have changed.

  • Friday (12/23) we will have 9:00am and 10:00am All-Levels Classes (register here)
  • Saturday (12/24) all classes will be cancelled.
  • Monday (12/26) all classes will be cancelled.

We’ll be back and at on Tuesday, December 27th with a return to our regular schedule.

Have a safe and happy holidays!

– The CFA Team

Girl Power (Women Only) Classes

These all-level classes are a great opportunity for women to get in shape in a safe and supportive environment. All ladies, moms, and little ones are welcome! If there are enough mothers interested, we will try to facilitate a rotating schedule where the moms can take turns watching the kids for the group.

Classes meet on Tuesdays and Thursdays at 9:00am and are a part of your CrossFit Austin membership!

Please contact us for more information and to get signed up.

Sunday Yoga Classes Are Back!

Free Yoga Classes have returned to CrossFit Austin!  These classes will be taking place weekly at 11:00am on Sundays.  Currently, our resident Yoga enthusiast Leah Alter will be leading these classes while our regular instructor, Colleen, takes some time off.

Save your FREE spot in upcoming classes here.

A message from Leah: Each week, you will be guided through a series of challenging poses to open our hips, shoulders, hearts…bodies. I encourage you to gather up the courage to step onto the mat if you have never tried yoga. All you need is a mat, a towel and water!

Turkey Trot!

In town for Thanksgiving and craving a WOD???

What: 21st Annual ThunderCloud Subs Turkey Trot

Where: The Long Center on Ladybird Lake

When: Kids K 8:45am, 5-Mile Run 9:30am, 1-Mile Walk 9:45am

Join Coach Boone and other CFAers on Thanksgiving Day for the annual Turkey Trot in Austin! This race is a ton of fun and a great excuse for chowing down at Thanksgiving Dinner! Proceeds benefit Caritas of Austin and their local programming. The entry fee is currently only $18! Prices increase Nov. 1, so sign up soon…

Hope to see you there!

Man Night (11/10)

What: Men’s Meat Night

Where: Green Mesquite BBQ  in South Park Meadows

When: Thursday,  11/10 at 7:00pm

Not to be outdone by the ladies, the men of CFA will be gathering like a wolf pack to devour some meat and spend some manly time together. Come out to catch up with friends and make some new ones!

Ladies’ Night (11/8)

LADIES’ NIGHT is back!!

What: CFA Ladies’ Night

Where: Opal Divines on South Congress

When: Tuesday (11.08.11) at 5:30pm

Join the women of CFA for Happy Hour and good conversation!  We’ve got a lot of new faces at CrossFit Austin, so come out and have some fun with your CFA family! Hope to see y’all there!

CFA Happy Hour (10/27)

What: CFA Happy Hour

Where:  Little Woodrows in Southpark Meadows. It’s STEAK night folks!!

When: Thursday, 10/27 at 7:00pm

Come hang out and grab a pint and/or steak with your CFA partners in crime.  Be amazed at what everyone looks like in regular clothes, and feel free to bring any friends or family.  Should be a beautiful night!

FREE Parkour Fitness Camp

Space is extremely limited, click here to reserve your spot now!

CrossFit Austin is pleased to partner with Micah Scarbrough and Team Traverse. The world-class coaches and athletes of Team Traverse will provide an energizing new avenue to explore movement for current members of our gym and community. The World Freerunning & Parkour Federation (WFPF) classes and their emphasis on safe and efficient movement are a natural complement to our existing Strength and Conditioning Programs, and we are excited to add their services to our offerings.

Parkour is the discipline of moving effectively and fluidly. You may have seen the art of parkour on TV, movies or the internet and thought that looks fun but CRAZY. Well, we’ve taken the movement of Parkour and integrated it in to a fun, safe and completely affective work out for people of all ages! Come and experience movement and fitness in a brand new way!

Reserve your spot here.