2-3 person teams alternate each round
A. Complete as many rounds and reps as possible in 15 minutes of:
10 Burpees
20 Back Squats @ 135/95
*Teammates alternate each round
Rest 5 minutes, and then…
B. Complete as many rounds and reps as possible in 20 minutes of:
20 CTB Pull-Ups
40 Cal Row
80 DU
*teammates split work anyway they see fit, one athlete works at a time
A. 3 Rounds
15 Horizontal Pull-ups
10 DB Step-ups
B. 30:00 EMOM
Min 1: 10 KBS @ 24/20
Min 2: 10 Wall Balls @ 20/14
Min 3: 10 Box Jump Step Downs 24/20
A. 15:00
Double Under Practice / Progression
B. 10:00 AMRAP
5 Squat Clean and Jerk @ 145 / 100 lbs
20 Double Unders
Free Community Olympic Weightlifting Open Gym Session >>>>> Saturday, July 25 || 9 – 11 am
“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.” – Muhammad Ali
A. In 16:00
Power Jerk + Split Jerk x 8 sets
B. In 10:00
Strict Press
5-5-4-3-2
C. In 15:00
Back Squat x3x5 by feel
“Success is the result of perfection, hard work, learning from failure, loyalty, and persistence.” – Colin Powell
A. 15:00 of
Partner Handstand Walk
*5 attempts / athlete
B. 3 Rounds
Max L-Sit or Tuck Hold
Rest 2:00
C. 3 Rounds
15 Kip Pull-ups
15 Burpees
Extra Credit
3 Rounds
6 DB Rows / arm
10 Hammer Curls
20 Band Pull-aparts
“Find a place inside where there’s joy, and the joy will burn out the pain.” –Joseph Campbell
A. In 15:00
In 5-7 Sets work to a Challenging double in the Snatch
B. 8 Rounds
8 Power Snatch @ 115/75
16 Double Unders
200 M Run
*Time recorded
In honor of the 2015 CrossFit Games we have some awesome deals to help get you moving! New to CrossFit? Enjoy 15% off The Prep! Visiting from another box? Enjoy $15 drop-ins! >>> Check it out
“Since there is nothing so well worth having as friends, never lose a chance to make them.” –Francesco Guicciardini
2-4 Person Teams
For time:
Row 2000 Meters
30 Hang Power Cleans @ 145 / 100
60 Toes to Bar
*cap 13:00
rest ..10:00
17:00 AMRAP
50 Calorie Row
50 Wall Balls @ 20/14
50 Shoulder to Overhead @ 115/85
50 Box Jumps Step Down @ 24″/20″
****Join us for class today and be entered to win a FitBit courtesy of Paramount Pictures in promotion of Mission: Impossible – Rogue Nation****
We’ll also have free passes to the early screening on July 28th!
If you are new to CrossFit and looking to get started, join us for The Prep Course and receive 15% off!
The Prep at CrossFit Austin is designed to introduce folks that are new to CrossFit to the fundamentals and essential movements often seen in our group classes. It is a course that teaches proper movement, recovery, mobility strategies, and a crash course on nutrition & lifestyle.
Regular Price
Group Prep: $200 15% off = $170! [Register Here]
Private Prep: $300 15% off = $255! [Register Here]
Offer valid through July 31
Our next group session of The Prep begins on Monday, August 3rd.
If you’d like to get started right away, join us for The Private Prep! Completed in 5 1-on-1 sessions, The Private Prep will teach you everything you need to know and get you moving in no time!
************************************************************************************************************************************
Contact info@crossfitaustin.com to register!
Offer valid through July 31
On a running clock, Two Person teams
A. 0-10:00
Team 4K Relay
(500 M Splits)
B. 10:01 –
Team 2000 M Run Relay
(400-400-200 splits)
C. Team 1000 M 1 Arm Farmer Carry
(200 M splits)
Come to class tomorrow and be entered in a drawing for a FitBit!
A. 15:00
Pull-up Practice / Progression
B. 3 Rounds
15 Back Squat @ 135 / 95
12 Burpees
9 Kip Pull-ups
Extra Credit
2 Rounds
20 Wall Slides
20 Band Pull aparts
Who’s coming on Saturday?? You could win a FITBIT! >>> Check it out
“Life comes from physical survival; but the good life comes from what we care about.” –Rollo May
