Reminder: Due to Chad Vaughn’s CrossFit Weightlifting Advanced Trainer Course being hosted at
CrossFit Austin, Saturday classes have been cancelled. Get out and play this weekend – hike, bike, run, swim, climb, enjoy the sun!
All Levels
A. 18:00 EMOM
Min 1 – 50 M Farmers Walk
Min 2 – 3-5 Oxidative Push-up 4040
Min 3 – 15-20 UB Double Unders
B. 3 Rounds
800 M Run
10 Kneeling Half Moons
10 Tree Tops
10 Corner Wipers
*Steady aerobic pace
Reminder: Due to Chad Vaughn’s CrossFit Weightlifting Advanced Trainer Course being hosted at
CrossFit Austin, Saturday classes have been cancelled. Get out and play this weekend – hike, bike, run, swim, climb, enjoy the sun! There may be a fun alternative with a CFA Coach in the works as well so keep an eye out!
Performance & Foundations
A.18:00 EMOM
Min 1 – :30 Handstand Hold or Walk
Min 2 – 2-5 Strict Toes to Bar (can use Bar or Rings)
Min 3 – 6 / leg DB Walking Lunges
B. Jackie
1K Row
50 Thrusters (45 lb bar)
30 Pull-ups
*12:00 Time cap
” I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.” -Jimmy Dean
Performance & Foundations
A1. KB OHS x4/arm x4 Rest :60
A2. Plate Tic Tacs x5/side x4 (heavy) Rest :60
B.10:00 Alt. EMOM
odd: 3 DB Snatch / hand (Heavy)
even: 3 Box Jump Step down
C.10:00 Alt. EMOM
odd: 2-6 Strict Handstand Push-ups
even: :30 L-Sit Hold
“I like to challenge myself. I like to learn – so I like to try new things and try to keep growing.” -David Schwimmer
Performance & Foundations
A. 3 Rounds
2-4 Pistols / Leg
10-15 Push-ups
Rest 3:00
B. 4 Round
250 M Row
10 KBS
5 Headcutters
@ 24K / 16 K
Rest 3:00
*Each round recorded
**Reminder to stop by Building A for bathrooms and water before your classes! We should be up and running later this week with our plumbing. Thank you for your patience!**
“It’s time to say goodbye, but I think goodbyes are sad and I’d much rather say hello. Hello to a new adventure.” -Ernie Harwell
Hello to new adventures in the new space!
A.
24:00 EMOM
Min 1 – 2-3 Strict Toes to Bar
Min 2 – 8 Wall Balls
Min 3 – 15 Double Unders
B.
5 Rounds
200 M Run
8 CTB Pull-ups
Welcome to the Building C the new home of CrossFit Austin, and thanks to everyone that helped yesterday! We’re very excited to start training in the new space this week! We got allot done this weekend but everything is not 100% done, so for the next two weeks we will be turning our transitioning our new home from a construction zone to a fully operational gym. Some things for this week to expect:
1. We will still start class at A190, our plumbing in the new building will be ready by the end of the day today so we will still ask that folks use the restroom and shower in our old building
2. Our new equipment order will be in by mid to late week this week due to some back orders so we will focus on gymnastics early in the week. Next week we will be back to a test week and new 8 week training cycle
3. Our office area will be finished up this week so we will be officing out of the old gym until we get the go ahead.
Thanks for everyone’s patience this week!
It’s moving day! There will be no regular classes today, but we’d love to have you come join us in moving down to our new space in Building C! We are so excited to be creating a bigger, better, more badass gym for our CFA Family. We’ll be getting started around 10:00 am and Beer & BBQ has been generously provided by Airrosti to fuel the day!
>>Details<<
All Levels
A.16:00 Alt. EMOM
even: 2-6 KB OHS /arm
odd: :15-:30 L-sit / Hang Hold
B.4 Rounds
400 M Run
Rest 3:00
*Practice handstand hold during rest
*Goal is to finish w/ fastest 400 time, so start conservative and try shave 5-10 seconds off of each round
TOMORROW IS MOVING DAY!
Foundations & Performance
A.24:00 EMOM
Min 1 – 2-3 Hang Squat Cleans @ 135/95
Min 2 – 1-3 Strict Pull-ups
Min 3 – 50 M Shuttle Run
B. 3 Rounds
10 BB Walking Lunges @ 135 / 95 (Total)
8 Kip Pull-ups
400 M Run
*record time
“The most important thing is to try and inspire people so that they can be great in whatever they want to do.”-Kobe Bryant
Foundations & Performance
A. Build to a Heavy Hang Power Snatch in 15:00
B. E202
Hang Power Snatch + OHS x2+1×8 @ 70%
C1 Back Squat x2x5 @ 80-85%
C2. Ring Dips x5x5
**record time
“Never set limits, go after your dreams, don’t be afraid to push the boundaries. And laugh a lot – it’s good for you!”-Paula Radcliffe
