WOD 9/8

Level Two

Skill
Muscle-up Progression

WOD
A1. 10-15-20-25-30 Unbroken Double Unders rest :30
A2. 5-4-3-2-1 Muscle-ups or Kip Pull-ups rest :30
rest 3:00

then…

3 Rounds
10 Goblet squats
10 Russian Swings
*Not for time

Level One (Day6)

Skill
Front Squats
Deadlifts

WOD
A. Lift off+DL x3+2×3 Rest :90
B. Front Squat x4x3 @ 32X3 rest :45
C1. Unweighted Step-ups x6/leg x2 rest :45
C2. Chin-ups x6-12×2 Rest :45

The world is the great gymnasium where we come to make ourselves strong. -Swami Vivekananda

Heart Burn
*Post thoughts to comments

Announcements:
– Starting this week, our Monday and Wednesday noon Level One class will move to Tuesdays and Thursdays.
– Anyone who would like to help with our move TOMORROW (Saturday) is more than welcome!!  We will be painting, putting down flooring, moving equipment and all kinds of fun stuff.  We will be providing lunch and drinks for all those who are kind enough to volunteer their time! The Saturday classes will still meet at their regular times, but you are welcome to come early or stay late to help out and burn some extra calories!! 
– **Saturday is also an opportunity to help out the victims of the central Texas fires. Julie (“Crash”) Shamblin will be collecting donations during the “work day party” to take to the Bastrop donation center. If you have questions, feel free to talk to Crash, email caitlyn@crossfitaustin.com, or check out our Facebook event page. Thanks!
– CFA will have a small but mighty presentation at FGB this year at Camp Mabry on Saturday Sept. 17. You can donate and/or register here. If you are participating this year, please email Walker (walker@crossfitaustin.com) for more information.

Fight Gone Bad WOD 9/7/11