CFA Work Day

Help us improve the gym… did I mention free food and booze?

It’s been a while since our last work party where we ripped up and replaced the flooring.  This time around things should be much easier.  Improvements will include organization of the front area, painting, building shelves, etc.

Come lend a hand or just hang out and have a good time.  Work will begin around 11am, following the Saturday team WOD.

2nd Annual “Murph Day”

CrossFit Austin, and CrossFt Dallas Central are proud to present “Murph Day 2010”
Saturday July 3rd, 2010

Make your donation HERE or pick up a donation form at the gym. 
Register for your time slot HERE.

Special thanks to Windy City CrossFit

Lieutenant Michael Murphy’s Medal of Honor Citation:

For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

Ladies Night!

CFA Ladies Night

Who:
The women of CrossFit Austin

What:
A monthly girls-only gathering.  Feel free to bring a favorite paleo treat to share (but not required).

When:
First Monday of every month, 7:30pm

Where:
TBD (10/4:
Red Table Coffee at 6000 S. Congress Suite 106)

Why:

CFA Ladies Night is an opportunity to get to know your fellow females in the gym. From barbells to boys, no topic is off limits! We will share goals, discuss challenges, develop accountability, offer resources, and celebrate accomplishments. Join us to be inspired and stay motivated!

Sport Performance Program Session 2 (7/5-7/29)

CrossFit Austin will be hosting an Off Season Strength and Conditioning Program starting Monday, June 6th.  Monday’s, Tuesdays, and Thursdays at 10:30 AM .   The program will be individualized to meet each attending athletes needs, and performed in a group enviroment to maximize results. The program is designed to enhance strength, power, vertical jump, speed, and mental capacity. The program will be split into three 4 Week sessions with space limited in each session.  Athletes can attend the entire program, or single sessions.

Session 1 6/6-7/1
Session 2 7/5-7/29
Session 3 8/2-8/26

CLICK HERE TO SIGN UP

for more info contact wes@crossfitaustin.com

June 7th On-Ramp Class (6 Spots Left)

On Ramp Program Starting June 7th @ 7:30 PM

The On Ramp program is designed to teach you the fundamental movements of the CrossFit program and prepare you for the rigors of our group classes.  The On Ramp Program consists of six classes over a two week period.  We also offer one on one training as a substitute for the On ramp class. Once you have completed our On Ramp program either as a class or through one on one sessions, you will be eligible to participate in our group classes and open gym sessions.

The two-week On-ramp class costs $100 and includes an introduction to the foundational CrossFit movements and nutrition.  Click here to view the class schedule. To pay for the class and reserve your spot, please click the link below.

Buy OnRamp Intro  CrossFit Classes

Pose Running Clinic

Due to popular demand, and the awesome feedback from our first clinic, we’ve asked pose experts Dr. Mike Maggio and Valerie Hunt to return for another clinic.  The 4-hour class will take place on Saturday, May 8th from 11:30am to 3:30pm. The class is open to both members and non-members.  $100 is a small price to pay for 4 hours of specialized instruction, and a lifetime of improvement. Reserve your spot now!

Join us for 4-hours of improving running performance and comfort through technique, theory, drills, and video analysis with Pose Method® Certified Running Level-II Coaches Valerie Hunt & Dr.Mike Maggio.

  • Prevent overuse injuries
  • Move faster with less effort
  • Unlock your natural potential
  • Get better results

Price is $100 for the 4-hour session including individual video analysis.

Class size is limited, so click the link below and register to reserve your spot:

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Happy Hour

It’s been WAY too long… time to come out and hang with all the fine folks from CrossFit Austin.  We’ve had a lot of new members join up since our last happy hour, and it’ll be a great chance for everyone to get to know each other.  Come on out and share a few drinks and a great time.

We’ll be meeting at the Red Shed Tavern, just a few feet North of CrossFit Austin on South Congress.  Feel free to bring your friends & family and hit us up if you have any questions.  Look forward to hanging with you all!

New 6 AM On Ramp Class!

On Ramp Program Starting June 7th @ 6:00 AM

The On Ramp program is designed to teach you the fundamental movements of the CrossFit program and prepare you for the rigors of our group classes.  The On Ramp Program consists of six classes over a two week period.  We also offer one on one training as a substitute for the On ramp class. Once you have completed our On Ramp program either as a class or through one on one sessions, you will be eligible to participate in our group classes and open gym sessions.

The two-week On-ramp class costs $100 and includes an introduction to the foundational CrossFit movements and nutrition.  Click here to view the class schedule. To pay for the class and reserve your spot, please click the link below.

Buy OnRamp Intro CrossFit Classes

Whole 9 Nutrition Workshop [Sold Out]

Click Here to register and reserve your spot now ($75 for 4 hours)

Join Dallas Hartwig and Melissa Urban, founders of Whole9, for a practical, straightforward, interactive discussion on the important role nutrition plays in your overall health and fitness. In this three hour workshop, you’ll learn:

  • How certain food groups are negatively impacting how you look, feel and perform, even if you don’t immediately notice their effects
  • What you should be eating to look, feel and perform your best – and why you don’t really need to weigh and measure all your food to achieve excellent fitness levels
  • How to break unhealthy patterns, habits and cravings related to food, and change the way you eat for the rest of your life in a healthy, balanced, satisfying and sustainable manner
  • How to make food work for you by speeding up the healing process – and how poor food choices contribute to keeping you sick, weak and injured
  • How to manage healthy eating under any circumstance – while traveling, at home with the family, during social events or in a business setting.
  • The best way to incorporate “cheats” into your diet, enjoying the foods you really want without compromising your overall health and fitness goals

Workshop Instructors:

Dallas Hartwig has a BS in Anatomy and Physiology and an MS in Physical Therapy, and has been a practicing physical therapist since 2001. He also holds numerous CrossFit fitness and nutrition certifications.

From Dallas: “I believe that a high intensity exercise program is both effective and sustainable life-long, when combined with good nutrition and recovery practices.  I educate my PT patients about nutrition, sleep, active recovery techniques, and stress management practices as often as I do about the physiology of connective tissue healing, lumbar stabilization, or biomechanics. It was this experience that, in part, led Melissa and me to develop a comprehensive and integrative practice (Whole9) to help our clients continue to aggressively chase health and performance without being hindered by nagging pain and injuries.”


Melissa Urban has authored the fitness blog “Urban Gets Diesel”, and holds numerous CrossFit fitness and nutrition certifications.

From Melissa: “I learned about fitness and nutrition by doing –  researching, participating and learning, experimenting on myself, then applying those lessons to clients. Good health and fitness doesn’t have to be complicated, but it is more than just your back squat plus protein grams.  It’s not just physical – there are mental and emotional components that should be acknowledged as an integral part of your personal evolutionary process. We help people identify factors impeding their progress, change unhealthy habits and behaviors, and attack their objectives in an educated, effective fashion. We help our clients clear the path for real health and fitness achievements in a way that feels both sustainable and balanced.”

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Pose Running Clinic

As promised, we’ve finally secured a Pose Running expert to come help us all improve our running technique.  The 4-hour class will take place on Sunday, March 28th from 11am to 3pm. $100 is a small price to pay for 4 hours of specialized instruction, and a lifetime of improvement. Reserve your spot now!

pose-clinic-jpeg

Join us for 4-hours of improving running performance and comfort through technique, theory, drills, and video analysis with Pose Method® Certified Running Coach Level II, Valerie Hunt.

  • Prevent overuse injuries
  • Move faster with less effort
  • Unlock your natural potential
  • Get better results

Price is $100 for the 4-hour session including individual video analysis.

Class size is limited, so click the link below and register to reserve your spot:

buy_now