A. 3 Rounds
5 Goblet Squats @ 4040
5 Oxidative Push ups @ 4040
Rest 3:00
3 Rounds
5 Oxidative Goblet Squats @ 4040
5 Oxidative Push ups @ 4040
B.
2 Person Team
100 Thrusters @ 95/75
100 Burpees
*Partners split works how they see fit, one person works at a time
Gymnastics Seminar w. Chris Lofland
11:00 am
>>REGISTER<<
A. 20:00
Squat Clean & Jerk
Progressions/Work/ Practice
B. 10 Rounds
2 HSPU
3 Power Snatch @ 135/95
4 CTB Pull-ups
5 Squat Cleans @ 135/95
6 TTB
7 Double Unders
*Time recorded
Coming Up…
 |
Gymanstics Seminar w. Chris Lofland |
 |
6th Anniversary + Holiday Party Saturday, December 13 10:00 am {Details} |
 |
CrossFit Austin will have limited Holiday Hours this month {Details} |
A. 10:00
TTB
Progressions/Work/ Practice
B. 3 Rounds
5 Oxidative Goblet Squats @ 4040
5 Oxidative Push ups @ 4040
Rest 3:00
3 Rounds
5 Oxidative Goblet Squats @ 4040
5 Oxidative Push ups @ 4040
C. 7:00 AMRAP
7 Burpees
7 DL @ 225 / 135
*Reps recorded
Saturday {12/6} @ 11:00 am
Gymnastics Seminar w. Chris Lofland
>>Register Here<< 
A. Snatch x2x6 by feel Rest 2:00
B. E202
Front Squat x1-2×6
by feel, build each set
C. 30 CTB Pull-ups in sets of 3. All sets should be un broken rest as little as possible.
“Discipline is the bridge between goals and accomplishment.” -Jim Rohn
A. 20:00
Kip Pull-up
Progressions/Work/ Practice
B. 20:00 AMRAP
15 Power Snatch @ 75 / 55
25 Ball Slams 10 lb
35 Double Unders
*Reps Recorded
“Yesterday is not ours to recover, but tomorrow is ours to win or lose.” -Lyndon B. Johnson
A. In 15:00
Clean Complex
1 Hang Clean (Power or Squat)
1 Squat Clean
1 Front Squat
1 Jerk / Push Press
B. 3 Rounds
7 Thrusters @ 95 / 75
15 KBS @ 24/16
*Time recorded
“A leader is one who knows the way, goes the way, and shows the way.” -John C. Maxwell
CrossFit Austin has some amazing deals for Black Friday! All deals are in limited supply so get them while they last! These deals will begin on Wednesday {11/26} and run through Cyber Monday {12/1}
CrossFit Austin’s Prep Course:
$100 Group Prep {limited to 12 deals} Regularly priced – $200 {purchase online with code: PREPSGIVING2014}
$200 Private Prep {limited to 2 deals} Regularly priced – $300 {purchase online with code: PRIVATEPREPSGIVING2014}
[choose “personal training” from the drop down menu, then Private Prep]
Primal WOD Pack:
Includes an Onnit kettlebell, Onnit home pull up bar, and a 4 week program by CrossFit Austin
Contact us to purchase!
CrossFit Austin Memberships:
12-Month Unlimited Group Class Membership – Paid In Full
$1500 for 12-months of Unlimited Group Classes
($2028 Full Price – Save $528)
6-Month Unlimited Group Class Membership – Paid In Full
$1200 for 6-months of Unlimited Group Classes
($900 Full Price – Save $300)
Limited to 3 offerings of each – When they’re gone, they’re gone!
Current Members: 12 Months of Unlimited Classes begins on the first day of your next month’s current contract ‘start’ date
New Members: 12 Months of Unlimited Classes begins on the day of your purchase
No Refunds Available // Prices Do Not Include Tax
Contact us to purchase!
A. 10:00
Handstand / HSPU
Progressions / Work / Practice
B. 10 Rounds
1 HSPU
2 Power Cleans @ 135 / 95
3 CTB Pull-ups
4 Burpee Box Jumps
5 Front Squats @ 135/95
*Two person teams, athlete’s alternate back and forth completing the movements teams can’t move to the next movement until both athlete’s have completed the movement. Both athlete’s will complete all 10 rounds.
>>The Prep Starts Monday<<
**9:00 and 10:00 am classes only**
A.Snatch Complex
5 Rounds in 20:00
1 Power Snatch
1 Hang Squat Snatch
1 Snatch Balance
*Build to weight that is challenging but allows for great mechanics*
*Weight Recorded
B. 2 Person Relay
3 Rounds
10 Push Press @ 95/65
20 Russian KBS @ 24/16
400 M Run
*Time Recorded, partners alternate rounds both complete 3 full round
It’s Black Friday! Check out the deals at CrossFit Austin!
**CROSSFIT AUSTIN IS CLOSED**
Check out this article for a Fitness Friendly Thanksgiving
A. 3 Rounds
5 Oxidative Air Squats @ 4040
5 Oxidative Push ups @ 4040
Rest 3:00
3 Rounds
5 Oxidative Air Squats @ 4040
5 Oxidative Push ups @ 4040
B.
Run 5K
