30 second handstand hold against the wall
A serious love of being upside down
Join Lindsey and Gen on Saturday September 20th for some handstand action! Come work on technical steps toward achieving your open floor handstand, handstand walk, and handstand push ups! Reservation reserved for athletes who meet the prerequisites, please.
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)
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!
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)
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 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
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!
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!
Every Saturday in March we will be hosting the 2014 CrossFit Open WODS
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!
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!
