Announcements

Performance
5 Rounds
5/Arm Hip DB Snatch 35/20 lb
5 Deadlifts @ 185/115 lbs
5 CTB Pull-ups

Foundations
5 Rounds
3-5/Arm Hip DB Snatch 35/20 lb
3-5 Deadlifts
5 Horizontal Ring Rows

“Try to look at your weakness and convert it into your strength. That’s success.” -Zig Ziglar

Performance
A. E303
Thruster x4x4 @ 80% of Best Thruster
*Accumulate 20 CTB Pull-up in sets of 2-3 during rest time.

B. 12:00 AMRAP
15-12-9-6-3
Thruster @ 95 lbs
Burpees
12:00 Cap
*Every 1:00 rest :30, start back at set of 15 if the workout is completed before the 12:00 mark

Foundations
A. Clean to Thruster work for 20:00
*go over progression and build up by feel

B. 15-12-9-6-3
Thruster @ 95 lbs
Burpees
12:00 Cap
*Every 1:00 rest :30, start back at set of 15 if the workout is completed before the 12:00 mark

**Extra Credit**
Accumulate 3:00 in a weighted Front Plank

“The purpose of life is a life of purpose.” -Robert Byrne

All Levels
8 Rounds
4:00 AMRAP:
20 OVHD KBS
400 Meter Run
Max Double-Unders
*Partners trade off each round each will complete 4 rounds

NEXT SATURDAY

REGISTER HERE

All Levels

A.16:00 Alt. EMOM
even: 5 TnG Power Cleans
odd: 10 UB Wall Balls
*PC weight recorded

B. 8 Rounds
500 M Row or run 400 M Run
:90 Rest
*Alt. Each Round
*Each set should be around 80-85% effort not all out, goal pace is 2:00 or under

MURPH was yet again a success! 

We paid tribute to the fallen Lieutenant Murphy, we honored our country in celebration of our Independence, we ran, pushed, pulled, squat and ran some more, and we came together as one to support one of our own. 

 A heartfelt thank you to everyone who came out for MURPH on the 4th!! 

Together, CrossFit Austin and CrossFit Valor raised $3239.72!

 We truly proved what the power of community and the force human connection can have as we came together, sweat together, worked together, and bound together!

Performance
A.10:00 EMOM
4 DLs @ 60-65% not TnG

B. 6 Rounds
3-5 UB Power Jerks  @ 65%
3-5 UB Pull-ups
Rest 2:00
*Sets must be :30 or under

C. 5 Rounds for time
5 Hip DB Snatch / Arm @ 35/20
200 M Run
*time recorded

“Unity is strength… when there is teamwork and collaboration, wonderful things can be achieved.” -Mattie Stepanek

Performance
A. E202
HSC x2x6 @ 80% of Today

B.Front Squat x2-3 x4 Sets AHAP
Back Squat x5x1 @ Today’s FS Weight
Rest :90-2:00

C. Bench Press x1-2×2 @ 90-95%
CGBP x5x2 @ 75-80%
Rest :90-2:00

“For success, attitude is equally as important as ability.” -Walter Scott

Performance
10:00 AMRAP
10 Box Jump Overs  24/20
10 TTBs
10 Double Under

Foundations
10:00 AMRAP
10 Lateral Step ups  24/20
10 V-ups
10 Double Under

“The key is to keep company only with people who uplift you, whose presence calls forth your best.” -Epictetus

Performance
A. E303
Thruster x2x6 @ 85% of Best Thruster
*Accumulate 20 CTB Pull-up in sets of 2-3 during rest time.
*From the floor

B.  8 Sets
9 UB Power Snatch @ 75/45
9 Burpees over bar
in 1:00 or less
Rest remaining time + :60
*if you don’t complete under 1:00  start where you left off on previous set.
*Avg Time Recorded

Foundations
A. Clean to Thruster work for 20:00
*go over progress and build up by feel

B.8 Sets
5 Hip Power Snatch
5 NPU Burpees
Rest remaining time + :60
*if you don’t complete under 1:00  start where you left off on previous set.
*Avg Time Recorded

**Extra Credit**
Accumulate 3:00 in bottom of a Ring Push-up

“Be happy with what you have and are, be generous with both, and you won’t have to hunt for happiness.” -William E. Gladstone

**We will be closed Saturday 7/5**

Get out and play!