A. 21:00 EMOM
Min 1 – 15 DU’s
Min 2 – 10 Total Step-ups
Min 3 – :20 L-Sit hang
B. 5 Rounds for quality
3 TGU / Side 15/10
6 Push-ups
9 Russian KBS 24/16
200 M Run
“Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.” –Mario Andretti
Re-Test
A. Complex Max
1 Power Clean +1 Thruster+1 Hang Squat Clean
*Weight Recorded
B. 15:00 AMRAP (Whole Life Challenge Re-Test)
**800/400 M Run
5 Push-ups
10 Burpees
15 Reverse Lunges (Total)
20 Air Squats
25 Butterfly Sit-ups
30 Flutter Kicks (Total)
**You will only complete one 800 m Run or 400 m Run
*Reps Recorded
“Hold yourself responsible for a higher standard than anybody expects of you. Never excuse yourself.” –Henry Ward Beecher
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
A. 10:00 For Quality
Farmers Walk (one lap around the gym)
Bear Crawl (Rig distance)
10 Step-ups / leg (unweighted)
B. 3 Rounds
10 Walking Lunge / leg
10 SA KB PP / arm @ 16K/12K
10 Flutter Kicks
10 Burpees
*Time recorded
{The Prep} starts Monday (3.9)
Come join us!
Due to the deteriorating weather conditions and potential icy roads we’ve cancelled our Thursday AM Classes.
Our first class will begin at Noon tomorrow.
Please check in here and on our Facebook page for additional updates.
***UPDATE @ 9:30 am – Gym is open! Next group class is at 12:00 pm, but open gym is ready for you! -Gen
3 Person Team “Jackie”
Complete the following congo-line style in teams of three, with each partner completing the following
A. 1000 M Row
50 Thrusters @ 45
30 Pull-ups
*team time recorded
Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. Partners may only advance to the next station once the person ahead of them has completed the task and moved to the next station.
4:30 pm: No group class – Open Gym is available
5:30 pm: No group class – Open Gym is available
6:30: Regular Group class & Open Gym – No Olympic Lifting
We will not be hosting a watch party for the Open this evening as there is a live event here in Austin!
A. OVHD Squat x2x6 @ 80-85% Rest :90- 2:00
B. Press x3x5 by feel Rest :90- 2:00
C1. HSPU x3-5×4 Rest :60
C2. Horz.Ring Rows x3x4 Rest :90
“A genuine leader is not a searcher for consensus but a molder of consensus.” –Martin Luther King, Jr.
| Felicia Arteaga | Julie Goforth | Tyler Litsch | Stuart Osantowski | Mike Wallace |
| Melissa Cha | Tere Hernandez | Crystal Martinez | Nick Piacente | Chance Winberry |
| Lee Perry | Dani Hightower | Joshua McCathern | Alex Reynolds | Dara Sliva |
| Rebekah Cruz | Kimberly Joseph | Katie Moosman |
Welcome guys! We’re happy to have you on the team!
*If you are a new member and haven’t had your picture taken, please talk to your coach!
Skill Work: TnG Power Snatch, Pull-ups, and Double Unders
A. 5 Rounds
3 TnG Power Snatch @ 135/95
5 CTB Pull-ups
30 Double Unders
*Time Recorded
“When you feel life out of focus, always return to basic of life……breathing, NO BREATHE, NO LIFE” – Mr. Miyagi
Check out our March Athlete of The Month
{Tariq “Mr. T” Baig}
Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.
Our March Athlete of the Month is Tariq “Mr. T” Baig! Mr.T is part of the 6:30 am crew where he holds down the fort on a regular basis. He can also be found doing 2-a-days when an Oly class is available. Mr.T has been with us since the early days, starting back in 2011. If you want to lift heavy things with him yourself, come hit up a 6:30 am class or one of the Oly classes. Congratulations Mr.T! We are thrilled to have you as this month’s Athlete of the Month.
State your Name and/or Nickname please: Mr. T. Outside the box my friends call me P***y….It’s a name I’ve had for years…
Words to live by? “When you feel life out of focus, always return to basic of life……breathing, NO BREATHE, NO LIFE” – Mr. Miyagi
What is your fitness background? I played football in high school. After high school I got fat, slimmed down by going to the “globo gym”, got married and got fat again. Then a good friend told me about crossfit and I’ve been crossfitting since…
How long have you been CrossFitting? A long, long time….since CFA was in the small, small gym. Have you heard of the on-ramp course? Yeah that’s when I joined.
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today? Wow….I still remember the first day of crossfit like it was yesterday. I puked like three times…thinking to myself, “Damn I haven’t felt like this since two-a-days in football!” I was hooked!!
What’s your favorite part of CrossFit Austin? I would have to say the people and the coaches! Shout out to the 6:30am HOODRATS! The coaching staff here at CFA is pretty amazing. They have played a huge part in getting my technique where it should be.
Current Training Goals/PRs? Since I won March athlete of the month which was my only goal….hahaha….I am training for a half triathlon in September and getting those damn double-unders.
If you could control the playlist, what 3 songs would you play? What song would you ban? We should ask Bradley, cause he figures I know every song from the 80’s. I would ban anything Miley or Bieber.
Tell us about a moment you felt most proud of yourself during a workout. When I got my kipping pull-ups…no wait when I got my BUTTERFLY kipping pull-ups.
If you could create a WOD and name it for yourself, what would it be? Stay at home and sleep WOD
What are your hobbies, interests and/or talents outside of CrossFit? I play golf A LOT! As much as I play you would think I am decent golfer….but I suck! I just love getting out there and clearing my mind from work and other things.
Tell us something we don’t know about you… I love country music…I have a Cory Morrow tattoo on my right shoulder. I love giving manicures and pedicures! We go out drinking, you pass out and in the morning you wake up with a fresh mani-pedi.
Longhorns or Aggies? What is an Aggie? I bleed BURNT ORANGE!! \m/
Leave the fine folks of CrossFit Austin with some parting words… Friend me on facebook so you can get 
-bombed. Thanks to LaShea, Dayna, Janss and Coach Adrienne.