WOD 3/14

ANNOUNCEMENTShg_new_poster_poster

  • Following Saturday’s 13.2 WOD we will be heading downtown for some SXSW festivities. Good friends of CrossFit Austin, Ivan & Alyosha will be playing at  the Stage on Sixth (3/16)  at 3:30pm!
    RSVP: Here!
  • CrossFit Classics will be hosted at CFA Next Friday (3/22) at 6:30pm
    The WOD: 13.3
    After party: Moontower Saloon
    Sign-up: HERE!
  • First CFA Town-Hall Meeting scheduled for Thursday, April 11th
    Topic: Programming. What to expect & why.
  • Pub Run!  You ask, we deliver!
    When: Friday, April 12th
    Theme: Rockstars!

 

Level 2 
A. Back Squat x3x6@80% Rest 2:00
B1. DB Bench x4x4@80% Rest :30
B2. WTD Horizontal Ring Rows x4x4 Rest 1:00
C. DB Farmer Walks x50mx4, Rest 1:00

Level 1
MQ x12x3 Including Goblet Squats

Skill:
Headstand to Handstand Holds, Wall Walks, Kick Up

Strength
A1. RDL x10x3
A2. Push-ups x10x3
A3. Jumping/Kip Pull-up x10x3
*focus on mechanics and techniques not weight

Workout
1K Row
20 Wall Balls
750M Row
15 Wall Balls
500M R0w
10 Wall Balls
*15 Time Cap

The Number One Thing You Can Do to Feel Better
*Post thoughts to comments

“To give anything less than your best is to sacrifice the gift.” -Steve Prefontaine

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Congratulations, Liz!

Level 1 – AM
Carlos
Gage
G-Raff
Lee
Alexander
Ed
Joanna
Raj
Ebelia
Level 2 – AM
Kara
9AM
Sissy
Big Spoon
Jenny
Bradley
Ray
George
Bryan
Dustin
Ladies’ Class
Abby
Helen
Paula
Josie
Mer
Level 1 – Noon
Alex E
Whitney
Ashley
Ginny
Marissa
Kristan
Zane
Veronica
Kat
Level 2 – PM
Gabriel
Marky Marc
Dayna
Sanchez
Russell
Mrs Fro
Boone
Lindsey
AG
Shug
Pam
MegO
Sean
JJ
Twin
Evil
Elena
Level 1 – PM
Andrew
Taylor
Caro
Dallas
Mr T