Join us this weekend {4.25} for an afternoon of bowling, snacks, and a little friendly competition! Hosted by Coaches Tim, Mark, and Ben at Evo Entertainment just a hop, skip, and a jump down the road from CFA.
A. 14:00 E202
Hip Snatch + Hang Snatch x1+1×7
*:02 Pause in the receiving position of each rep.
*Goal is to receive bar as low as possible
B. 10:00 E202
Front Squats
x1+2×5 Rest
*Rep 1 @ 24X1
*Rep 2,3 @ normal tempo
C. 3 Rounds
6 KB Front Rack Reverse Lunge /leg
6 RDL @ 55-65 % of DL 3RM
6 Partner Glute Ham Raise
*rest as needed
“Don’t limit yourself. Many people limit themselves to what they think they can do. You can go as far as your mind lets you. What you believe, remember, you can achieve.” –Mary Kay Ash
New blog post up by Stacey Magnesio >>> Like a Girl
25:00 AMRAP
400 M Run
Max Rounds of “Nate”
2 MU
4 HSPU
8 KBS @ 32K/24K
*While one partner runs the other completes as many rounds of “Nate” as possible
*Total Rounds of “Nate” recorded
*Scaled Version”
2 Person Teams
25:00 AMRAP
200-400 M Run
Max Rounds of “Nate”
2 CTB Pull-ups (any style)
4 L-Sit DB Press
8 KBS @ weight of your choice
*While one partner runs the other completes as many rounds of “Nate” as possible
*Total Rounds of “Nate” recorded
Next Saturday! Bowling with “G-Love & The Special Sauce”
Spring Cleaning Clean and Tire Flip Contest Hosted by CrossFit Austin Benefiting GingerCare
[What]
Spring Cleaning will feature two individual events.
1. 1 rep max Clean
2. Max tire flips in 1:00.
Each athlete will be scored and ranked in each workout according to total weight lifted, Sinclair Formula (weight lifted relative to body weight), and total tire flips completed. The athlete’s with the lowest overall rankings in their respective divisions will be declared Champion!
[When]
May 9th, 2015 9 AM – Noon
[Where]
CrossFit Austin
8708 S. Congress Ste. C300
Austin, TX
[Registration]
30 Male Spots Available [20 Rx, 10 Scaled]
30 Female Spots Available [20 Rx, 10 Scaled]
We will also be offering a Mens and Womens scaled division with lighter tire flip weights.
[Entry Fee]
$60 – A portion of the proceeds will be donated to GingerCare.
We will also be accepting free will donations for GingerCare online and at the event
[About GingerCare] GingerCare specializes in matching homeless pets with the elderly in a mutually beneficial relationship that allows for stimulation and companionship amongst both, all while providing the necessary medical care for the pet. This is to include regular visits by a veterinarian or technician whom helps to assist and educate the client in caring for their pet. When the client can no longer properly care for the animal, GingerCare aids in the intake process in order to prepare the pet for a new home.
