Announcements

CrossFit Austin would like to cordially invite you to join us in making this exciting move happen!

What: CrossFit Austin’s Badass Moving WOD

When: Saturday August 16th starting at 10:00 am

Where: Current location to 150 meters down the lane {Building C}

What to bring: Tools and Trucks if you have them

What do you get? A killer WOD with some killer folks  {Move the gym… For time}, a brand-spanking-new facility, and beer.
There is always beer.

Foundations & Performance

15-12-9-6
Toes to Bar
Burpees
400 M Run after each round

“Never go backward. Attempt, and do it with all your might. Determination is power.”-Charles Simmons

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