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.”


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!


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:


Oympic Weightlifting Clinic w/ Chad Vaughn

4 week class with detailed instruction and hands-on training of the Snatch and the Clean and Jerk. Learn  with 2-time Olympian, 5-time National Champion, and American Record Holder Chad Vaughn. The class offers increased technical proficiency in the lifts, and an opportunity to increase strength and work capacity. It will meet every Wednesday @ 3 PM and 6:30 PM starting April 7th.


2 Time Olympian Chad Vaughn

“Ursula Papandrea and Chad Vaughn, are outstanding coaches in the art of Olympic style weightlifting. I think and feel so highly about these 2 great people’s potential I have asked them to be part of my teaching team with the CrossFit olympic weightlifting certification. I highly suggest anyone attend…(this seminar)…with 2 time Olympian Chad Vaughn and Senior International Coach Ursula Papandrea!!!”

Coach Mike Burgener, Coach of the CrossFit Olympic Weightlifting Certification

March Athlete: Matt Terry

In an effort to get to know the fine folks of CrossFit Austin, we embark on our Athlete of the Month series.  Each month we will spotlight a different CFA athlete.  This month we have Jets fan and Mustache lover Matt Terry….

State your Name and/or Nickname please.
Matthew Douglas Terry, aka Tow Matt which is short for the other white Matt. I would like to vote for changing it to “Stigmatta” due to the blister on my palm from pull-ups

Banquet Manager at the Headliner’s Club

Words to live by?
“What do you expect Thorn, look at the sneakers those guys are wearing. If our guys had sneakers like that, there’s no telling what they could do.” Quote by the basketball coach in Teen Wolf (The Michael J. Fox original, not the lesser sequel starring Jason Bateman)

What is your fitness background?
Played tennis in high school, called me “wild thing” because I never once won a match and would throw absolute tantrums caused by the frustration of sucking

How long have you been CrossFitting?
Started in either August or September of ’09. The first week was so horrible I’ve blocked it out, therefore the exact date is suspect

What’s your favorite part of CrossFit?
The commradery. I’ve never been a part of anything like it. Wes and Boone have fostered a really kick ass environment for all of us to be the best we can be

What are your training goals?
Two parts. I want my name on the wall and I want to Rx every time. Oh, and I want to be in amazing shape so I can live a long healthy life loving my beautiful wife, Amber, who told me to write this.

Favorite sport or activity?
Golf. You get to drink

Recent adventure you’re planning?
Well I’m on vacation the week of south by………..

Tell us something we don’t know about you?
In kindergarten, me and this kid rusty lawson peed in the reading apple. It was a giant plastic apple you could climb in to read and we peed in it. Sorry Ms. Vickers.

Longhorns or Aggies?
I have serious Longhorn connections through work but was raised bleeding maroon.
I say you can still gig ’em while hookin ’em as well. Why does that sound dirty?

How has moving back into the general mustacheless population affected you over the last two months?
I lost a big piece of myself that day as my facial hair and self respect swirled down the bathroom sink drain. It has been easier stopping to use the restroom at truckstops without being hassled by undercover cops thinking I’m a male prostitute.

Leave the fine folks of CrossFit Austin with some parting words?
You can do anything you want if you put your mind to it and believe in yourself. No, not you dummie.


February Athlete: Kristin Shanahan

In an effort to get to know the fine folks of CrossFit Austin, we embark on our Athlete of the Month series.  Each month we will spotlight a different CFA athlete.  This month we have Pancho Burpee Afficianado Kristin Shanahan….

State your Name and/or Nickname please.

Kristin Shanahan aka Pistin, Pisticle, Pist, Fritters, Fritts, Kris, Krispy, K, Snatch Monster, Ridiculously Strong (hahahahahahaha)


I pscyhoanalyze you…that’s right YOU! Now you’re all paranoid! Just kidding, maybe. I’m finishing up my masters in counseling – marriage and family therapy.

Words to live by?

“Pay no attention to the faults of others,
things done or left undone by others.
Consider only what by oneself is done or left undone.”

What is your fitness background?

I was a ridiculously good runner before I joined CF. HA! Just kidding…..I was a swimmer through high school. Then I begged and pleaded with people to buy training sessions from me at a box gym…. 3×15, 3-5 x week and 45 min. of cardio….I didn’t last very long….but I do miss calf raises (just jokes).

How long have you been CrossFitting?

Since Wes told me to shut-up after I badgered him for 30 minutes on the phone about his certifications….hehehe – December, 2008.

What’s your favorite part of CrossFit?

I have to pick just one favorite thing?! I love that every day is different. I am NEVER bored at CF.

What are your training goals?

I’m hoping to PR Fran when I’m 9 months pregnant….training goals are on hold for the moment.

Favorite sport or activity?

Um, CF of course!

Recent adventure you’re planning?

Is having a baby an adventure? I think so.

Tell us something we don’t know about you?

I win guacamole contests.

Longhorns or Aggies?

I have no idea who the “longhorns” are….A-G-G-I-E-S!!!!!!!

What Would Rob Wykoff do?

Rob Wykoff would do 30 burpees in the rain and mud at ACL and then shotgun a beer (I mean, Patron with 100% pure lime juice) just to show off how manly he is…..or he’ll just sing you “Werewolves in London”.

If Baby Shanahan ends up being a boy, do you go with the Tom Selleck mustache, or the Burt Reynolds Mustache?

I’m going with Tom on this one. Burt’s just……gross.

Leave the fine folks of CrossFit Austin with some parting words?

Pain is temporary, misery is optional except if you CrossFit. Misery LOVES company! Thanks, CFA’ites….it’s been GREAT getting to know you!


Sweat with Your Sweetheart 2010!


CrossFit Austin and Westlake CrossFit present a free Pre-Valentine’s Day CrossFit workout in the park. Get your Valentine’s Day started right! Meet us at Town Lake under the South 1st bridge, with that special someone or come “stag” and meet other local Austin CrossFitters.

This will be an instructor-led one hour CrossFit session. The perfect opportunity for those curious about CrossFit to finally try it out, the beginner to build on their skills, or the Firebreather to destroy another WOD. If you plan on attending please RSVP on our Facebook invitation or just meet us at Town Lake between 10 and 10:30 so we can get started promptly at 10:30 AM.

January Athlete of the Month, Jerry Everhard

In an effort to get to know the fine folks of CrossFit Austin, we embark on our Athlete of the Month series.  Each month we will spotlight a different CFA athlete.  This month we have master of the halloween costume Jerry Everhard….

State your Name and/or Nickname please.

Some people put the letter N in front of one of my names but I’d rather not discuss that one… . The one I hear the most is from my mom who calls me “Yeti” either because she hasn’t quite learned how to pronounce the “J” sound or my extraordinarily hairy legs remind her of a mountain fairing big foot creature. I still haven’t decided which.

To be clear about the first nickname, I just hate it when people call me “NJerry”, it wasn’t people putting the N in front of my last name. (Insert nervous cough)


During my breaks from I also do a little work as an attorney for the Legislature.

Words to live by?

(1) “The world ain’t all sunshine and rainbows. It is a very mean and nasty place and it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain’t how hard you hit; it’s about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward. That’s how winning is done.” ~ Rocky Balboa 2006

(2) [chasing a chicken] “I feel like a Kentucky Fried idiot.” ~ Rocky Balboa 1979

What is your fitness background?


How long have you been CrossFitting?

Making my rounds around the Professional CrossFitting Circuit since September

What’s your favorite part of CrossFit?

It’s multifaceted. First coming in and seeing Boone and realizing I won’t be yelled at by Wes for not doing an exercise perfectly. Second coming in and seeing Wes and realizing I won’t have to listen to Boone’s collection of Cold Play’s Greatest Hits while trying to work out.

What are your training goals?

Nail down the kipping pull-ups and join the muscle up club

Favorite sport or activity?

Watching Texas football because I like winning championships.

Recent adventure you’re planning?

My brother and I are planning to go to Yosemite Park in the summer and hike Half Dome.

Tell us something we don’t know about you?

My mom made me eat a pack of smokes when she caught me smoking in high school.

Longhorns or Aggies?

Texas Longhorns

Do you consider costume creation more of an art or a science?

The giant Mr. Peanut costume 3 years ago was more art because it involved a lot of paper mashie. I’d say this year’s Oscar the Grouch costume was more science just because it makes me sound smarter and I need to sound smarter considering I wasted a month of my life making it.

Does your lack of a mustache hinder your performance in your chosen profession?

I have to say that my career at has been stifled somewhat.

Leave the fine folks of CrossFit Austin with some parting words?

I’d like to thank Dave and Sherman for letting me sleep on their floor for an entire weekend the majority of that time uninvited.


December Athlete of the Month

In an effort to get to know the fine folks of CrossFit Austin, we embark on our Athlete of the Month series.  Each month we will spotlight a different CFA athlete.  This month we have outerwear enthusiast / muscle up queen Walker Fenz!

State your Name and/or Nickname please.
Helen Walker Fenz…been called Walker all my life, so guess that’s my nickname

Project Manager at a logisitics software company (nerd alert!)

Words to live by?
“Be who you are and say what you feel because those who mind don’t matter and those who matter don’t mind.” -Dr.Suess

What is your fitness background?
Was a gymnast from age 8 through freshman year in college. Afte that, putzed around with kickboxing, step-class, and the like…you can still find me at the globo – i love my cardio salsa class!

How long have you been CrossFitting?
5 months – just passed my 75th workout!

What’s your favorite part of CrossFit?
The moment you realize, “holy sh-t, I CAN finish”

What are your training goals?
To be a lean, mean, crossfitting machine! (in other words, emotionally and physically strong, happy and healthy…and look fierce in a bikini)

Favorite sport or activity?
CrossFit, duh. Other than that, eating, drinking…and sweatin to the oldies!

Recent adventure you’re planning?
Become a 2010 Elite – i love to eat as much as i love to crossfit!

Tell us something we don’t know about you?
Well the dirty secret is out – my first name is Helen

Longhorns or Aggies?
Hook em!

Describe Nugget’s butterfly pull-ups, in 15 words or less?
A dying fish having a seizure…i mean, poetry in motion 😉

What Would Jane Fonda do?
Wear underwear on the outside of one clothes.

Leave the fine folks of CrossFit Austin with some parting words?

“The CrossFit mindset:”
1. I will promise to do my best. My best will vary from day to day, hour to hour, minute to minute. But in that minute, I will do the very best I can.
2. If I can run, I run. If I can walk, I walk. If I must crawl, I crawl. And when I make it, I will rest. And live to fight another day.
3. I fear no man, but I fear my workout. If I don’t fear my workout, it isn’t hard enough.
4. I may puke. I may cry. But I will not quit. Ever.