Announcements

Performance & Foundations

A. Front Squat  x2x5 @ 80-85%

B. 5 Rounds
10 DB Thrusters @ 50/35
25 Double Unders

“Opportunities are like sunrises. If you wait too long, you miss them.” – William Arthur Ward 

All Levels
50 Box Jump w/ Step down @ 24″/20″
50 Russian KBS (Chest Level) @ 24K/16K
50 Med Ball Sit-ups @ 20/14
50 Burpees
50 Tic Tacs 20/14 @ 24K/16K
50 American KBS (Overhead)
*Two Person teams, teams can split up reps however they see fit, cannot move on to the next exercise until all 50 reps are complete

Happy Saturday!

If you haven’t had a chance to meet these folks yet, we’d like to take a moment to introduce the newest
members to the CFA Community.

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!

All Levels

A. 3 Round
500 M Row
5-10  Hang Squat Cleans @ 135/95
Rest 3:00

B. 3 Rounds
6 CTB Pull-ups
6 TTB on Ring
8 Push-ups
8 DB Snatch/arm @ 35/20
200 M Farmers Walk

Foundations & Performance
4 Rounds
10 Deadlift @ 50%
20 Wall Balls @ 20/14

“You have to fight to reach your dream. You have to sacrifice and work hard for it.” -Lionel Messi

Foundations & Performance
A.Build to a Heavy Snatch in 15:00

B.E202
Snatch x3x8 @ 70%

C1 OVHD Squat x2x5 @ 80-85%

C2. TTB x5x5

“Work hard for what you want because it won’t come to you without a fight. You have to be strong and courageous and know that you can do anything you put your mind to. If somebody puts you down or criticizes you, just keep on believing in yourself and turn it into something positive.” -Leah LaBelle

Foundations & Performance
20:00 AMRAP
5 Push Press 135/95
10 Box Jumps Step Down
15 Double Under
300 M Run

“The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.”-Arnold Schwarzenegger

Foundations & Performance:

A. Deadlift x2x5 @ 80-85%

B. 1 Mile TT

“When you form a team, why do you try to form a team? Because teamwork builds trust and trust builds speed.”-Russel Honore

All Levels
20:00 AMRAP
5 Power Cleans @ 135/95
10 TTB
15 Wall Balls @ 20/14
*Record total reps

We only have a few spots left for The Prep! Know someone that is interested in joining CrossFit Austin? Now is the time!

>>Details Here<<

All Levels
10:00 EMOM
2 DB Hip Power Snatches

10:00 EMOM
2 DB Front Squats

10:00 EMOM
2 Burpees

or
Make up Day

Don’t forget about our July Skills Class tomorrow (7.26) with these two fellas!

MUSCLE UPS with MARK and TIM

>>CHECK IT OUT<<