Announcements

We will have 2 groups running today:

All Levels

Group 1: COA Post Test
“Cindy”
20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

Division Options:
Rx: As listed
D1: Men – Red Band Pull-ups, Women – Red Band Pull-ups and Knee Push-ups
D2: Men – Jumping Pull-ups, Women – Jumping Pull-ups and Knee Push-ups

Group 2: CrossFit Open 14.1

CrossFit Austin has been helping members to make positive changes in their lifestyles, minds, and bodies since 2008. To celebrate 5 years of success, some of the ladies of CFA  put together a little something to show their appreciation. We hope that you enjoy the video as much as we did! We’d love to hear what changes and growth you have seen in your time at CFA! Please leave us a comment and share your experience!

Click Here To Watch!

All Levels
Make up day

or

A.10:00 Alt. EMOM
5 Deadlifts by Feel
5 Ring Rows

B.3 Rounds
500 M Row
25 Double Unders
400 M Run

Performance – COA Testing
1:00 Max Double Unders

Division Options:
(Men & Women)
Rx: Double unders
D1: Double unders
D2: Singles

5:00 AMRAP
5 Thrusters
5 No Push Up Jump Over Bar Burpees
*Total reps recorded

Division Options:
Rx: M – 135 lb, W – 95 lbs
D1: M – 95 lb, W – 65 lbs
D2: M – 75 lb, W – 45 lbs

Foundations – COA Testing or:
Skill: Burpees

Strength
A1. Hip Hinge Y, T, L , W (Plates) x5/ea pos.x4 , Rest :30
A2. DB Press x6x4 Rest 1:00

Partner Workout (10 Minute Conditioning):
10 Minute AMRAP
200 M Run
AMRAP Burpees
50 M  Farmers Walk
*Partners Run Together, Partner A does Burpees while Partner B Farmers Walk, then switch
*Total Burpees+ Rounds recorded

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.” -Muhammad Ali

Performance 
Make up day

or

4 Rounds
400 M Run
20 KB Swings @ 24K, 16K
15 Box Jumps w/ Step down @ 24”, 20”
10 Goblet Squats @ 24K, 16K
Rest 3:00
*total time recorded

Foundations – COA Testing or:
Skill: Hip Snatch

Strength
A. Hip Power Snatch x3x6 (add weight each set) Rest 2:00

Workout (5 Minute Finisher):
Partners of 3
50 Yard Sled Drag Sprints
*Partner A will sprint down, Partner b will sprint back, partner c will sprint back to partner A.

Core
Bird Dogs x20 total x 2

Happiness is not something you postpone for the future; it is something you design for the present.” -Jim Rohn

**The CrossFit Total will take the entire hour – Please arrive 15 minutes early to warm yourself up as the lifts will begin right at the top of class

Performance – COA Testing

CrossFit Total -Find a 1 rep max in:

1. Press
2. Back Squat
3. Deadlift

*max weights recorded
**Athletes will be expected to warm up before class time. As soon as class starts we will begin with the press.  The athlete’s will have 20 minutes to find a 1 rep max in each exercise, in order.

Foundations – COA Testing or:
Skill: Jump Progressions

Strength
A1. Front Squats x5x4 (Work up in Weight) Rest :10
A2. Back Extensions x5x4 Rest 2:00

Workout :
6 Rounds of  1 min AMRAP
6 Step-up @ 20”,16”
6 Touch Jump Touch intervals
Rest 1:00
*Record Total Reps
*Jump Rope Practice (Singles) during rest time

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” -Thomas A. Edison

Performance – COA Post-Testing
A. 1 RM Power Clean in 15:00
B. 3:00 Max Meter Row
*max weight and meters recorded

Foundations – COA Testing or:

A1. Press x8x3  (Work up in Weight) Rest :30
A2. Ring Rows x8x3  Rest :30
A3. Kneeling Founder  x :10/:10 x 3 Rest :60

Workout (10 Minute Cap Conditioning):
10:00 AMRAP
200 M Run
10 Push Ups
10 Tic Tacs

“In three words I can sum up everything I’ve learned about life: it goes on.” -Robert Frost

All Levels
100 TTB
100 Front Squats @ 95 lbs, 65 lbs
100 Shoulder to OVHD @ 95 lb, 65 lbs
Team 5K Row
*Teams of 3-4
*Total Time recorded

The CrossFit Open 2014 is coming: Your Chance, Your Choice, Your Open

All Levels
A.2-2-2-2-2
Clean to Thruster

B. 5 Rounds
5 Box Jump Step Down @ 24”, 20”
10 Russian KBS @ 24K, 20K
15 Double Unders
*Time recorded

A little cauliflower love from Coach Erica!

Performance
A. Back Squat x1x6 @ 90% Rest 3:00
B. DL x1x6 @ 90% Rest 3:00
C1. Press x4x4 @ 80% Rest :30
C2. WTD Pull-ups by feel x4x4 Rest :30
C3. PU/Plank Walk (see below) x4 Rest 2:00
*5 Push-ups (Scale up Plyo)
10 Meter Plank Walk (appx. 3 mat lengths)
AMRAP Push-ups (-2) (All regular)
10 Meter Plank Walk

Foundations
Skill: Kip / Jumping Pull ups

A. Chin ups or Chin over Bar holds x2/30 secs x 4

Ladder  6-1
Push ups
Kip/Jumping Pull ups

5 Rounds
50m Resisted Sprints (Just Tire)
5 Burpees  w/ Max Jump
Rest 2 mins

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” -Thomas Jefferson