Announcements

Free WOD – All Levels

8 Minutes AMRAP:
100 M Run
5 Burpees
100 M run
10 Squats
100 M Run
15 Flutter Kicks (R,L = 1)

Announcements:
– TODAY is our Fall Fit Fest & Fundraiser!! We hope you’ll come enjoy our new facility and, while you’re at it, help out the American Red Cross of Central Texas and the recent victims of the Central Texas fire disaster. Sign yourself and your friends and family up here for the free workouts. More details can be found on facebook or on our website. Hope to see you there!
– – Good luck to all of our participants at Barbells for Boobs today! It’s a great cause and we know each one of you will do a bodacious job!

Danny’s “pumped” about tomorrow! Are you??

All Levels
A1. Barbell Front Rack Reverse Lunges x3/legx5 rest :90
A2. RDLs x6x5 @ Rest :90
*Same weight on Reverse lunges and RDLs

then…

4 Rounds:
5 Strict Chin-ups
5 Step-ups/leg
5 Strict Toes to Bar
200 M Run
*Total time recorded

There are no facts, only interpretations. -Friedrich Nietzsche

How to brag
*Post thoughts to comments

Announcements:
– Our Fall Fit Fest & Fundraiser is TOMORROW!! In addition to celebrating our new space, this event will also be a fundraiser for the American Red Cross of Central Texas and the recent victims of the Central Texas fire disaster. Sign yourself and your friends and family up here for the free workouts. More details can be found onfacebook or on our website. Hope to see you there!
– – Sunday Yoga w/ Colleen has been cancelled for the next few months. Classes will resume when Colleen is able to return post-Baby Legge.

Go, MegO, Go!

Level 2

Skill
Handstand and Handstand Push-ups

then….

20 Minute AMRAP:
400 M Run
10 DB Push Press
10 DB Hang Squat Clean
M: 55 lb, W: 35 lb
*Time Recorded

Level 1 (Day 9)

Skill
Snatches

WOD
A1. Hip Snatch (Power or Full) x2x3
B1. Deadlift x3x3 Rest 1:00
B2. RPU/Dips x2-4×3 Rest 1:00
C1. Step-ups x5x3 Rest :45
C2. Kip Pull-ups x4-6 x3 Rest :45

It’s kind of fun to do the impossible. –Walt Disney

5 Great Lessons
*Post thoughts to comments

Announcements:
– Our Fall Fit Fest & Fundraiser is this Saturday! In addition to celebrating our new space, this event will also be a fundraiser for the American Red Cross of Central Texas and the recent victims of the Central Texas fire disaster. Sign yourself and your friends and family up here for the free workouts. More details can be found onfacebook or on our website.
– – Sunday Yoga w/ Colleen has been cancelled for the next few months. Classes will resume when Colleen is able to return post-Baby Legge.
– – – Want to volunteer at the Fall Fit Fest & Fundraiser? Sign-up sheets are posted in the gym or you can contact one of the staff members! We’re looking for people to sign up for 1-hour blocks of time between 12p-4p to help out with activities! Let us know if you’re interested. See you there!

New tank tops are here!

Level 2

WOD
Power Clean Progression 
10 Minutes Power Clean Practice (Doubles)

then…

“Lizzie”
12-9-6-3:
Power Cleans
Ring Dips
*Time recorded

Level 1 ( Day 8 )

Skill
Kipping Pull-Ups
Burpees
Thrusters

WOD
5 Minute AMRAP:
10 DB Thrusters
5 Burpees
*completed rounds & db weight recorded

Don’t go through life, grow through life. -Eric Butterworth

Paleo Docs
*Post thoughts to comments

Announcements:
– Our Fall Fit Fest & Fundraiser is this Saturday! In addition to celebrating our new space, this event will also be a fundraiser for the American Red Cross of Central Texas and the recent victims of the Central Texas fire disaster. Sign yourself and your friends and family up here for the free workouts. More details can be found onfacebook or on our website.
– – Sunday Yoga w/ Colleen has been cancelled for the next few months. Classes will resume when Colleen is able to return post-Baby Legge.
– – – Want to volunteer at the Fall Fit Fest & Fundraiser? Sign-up sheets are posted in the gym or you can contact one of the staff members! We’re looking for people to sign up for 1-hour blocks of time between 12p-4p to help out with activities! Let us know if you’re interested. See you there!

Our very own Jesse De Leon, braving the Tough Mudder 2011 Race.
Nice job!

Level 2

WOD
A. Box Squats 2 RM
B. Sumo DL x3x3 @ 85%
C. Weighted Chin-up 1 RM

Little minds are tamed and subdued by misfortune; but great minds rise above them. -Washington Irving

SWYPO
*Post thoughts to comments

Level 1 ( Day 8 )

Skill
Kipping Pull-Ups
Burpees
Thrusters

WOD
5 Minute AMRAP:
10 DB Thrusters
5 Burpees

*completed rounds & db weight recorded

Announcements:
– Our Fall Fit Fest & Fundraiser is this Saturday! In addition to celebrating our new space, this event will also be a fundraiser for the American Red Cross of Central Texas and the recent victims of the Central Texas fire disaster. Sign yourself and your friends and family up here for the free workouts. More details can be found on facebook or on our website.
– – Sunday Yoga w/ Colleen has been cancelled for the next few months. Classes will resume when Colleen is able to return post-Baby Legge.
– – – Want to volunteer at the Fall Fit Fest & Fundraiser? Sign-up sheets are posted in the gym or you can contact one of the staff members! We’re looking for people to sign up for 1-hour blocks of time between 12p-4p to help out with activities! Let us know if you’re interested. See you there!

Look Good, Feel Good, Drink Coffee Good. Thanks, Chaz.

Level 2

WOD
In 20 minutes, find a technical 1 RM in the Snatch
*Weight Recorded

then….

12-10-8-6-4-2:
Unbroken Thruster
Kip Pull-ups
Tic Tacs/side
*Not for time
*Thruster weight recorded

Level 1 (Day 7)

Skill
Press
Push Press
Hip Clean

WOD
1 mile run time trial (15:00 cap)

You can’t hit what you can’t see. -Walter Johnson

Carrying Things
*Post thoughts to comments

Announcements:
– Congratulations to Liz and Vanessa for their respective performances this weekend! Liz competed in the 2011 Copperhead Weightlifting Invitational and Vanessa competed in the Miss Texas US Pageant. Way to go ladies!
– Congrats also go out to Jesse De Leon for completing the Tough Mudder this weekend!
– – Our Fall Fit Fest & Fundraiser is this Saturday! In addition to celebrating our new space, this event will also be a fundraiser for the American Red Cross of Central Texas and the recent victims of the Central Texas fire disaster. Sign yourself and your friends and family up here for the free workouts. More details can be found on facebook or on our website.
– – – Sunday Yoga w/ Colleen has been cancelled for the next few months. Classes will resume when Colleen is able to return post-Baby Legge.
– – – – Want to volunteer at the Fall Fit Fest & Fundraiser? Sign-up sheets are posted in the gym or you can contact one of the staff members! We’re looking for people to sign up for 1-hour blocks of time between 12p-4p to help out with activities! Let us know if you’re interested. See you there!

Congratulations Liz! Cleaan & Jerk PR and Snatch PR + 2nd in Division! Nice job lady!

ALL Levels WOD

7 Rounds:
:30 Bike @ 100%
:30 Rest
:30 Sumo DLs @ 225 lb, 185 lb
:30 Rest
:30 Push-ups
:30 Rest
:30 Air Squats
:30 Rest
*Total reps recorded
*2-4 person teams

Announcements:
– Good luck to Liz Yankiver at the 2011 Copperhead Weightlifting Invitational today! We know you’ll rock it and throw some big weight around! 
– – Vanessa Humphreys will be repping CFA today at the Miss Texas US Pageant! Good luck Vanessa – strength and beauty are a “knock-out” combination! 
– – – A week from today we will be celebrating the opening of our new space with a “Fall Fit Fest” on October 15. This event will also be a fundraiser for the American Red Cross of Central Texas and the recent victims of the Central Texas fire disaster. Sign yourself and your friends and family up here for the free workouts. More details can be found on facebook or on our website. *Those interested in attending Barbells for Boobs will be able to do both – we promise!
– – – – Sunday Yoga w/ Colleen has been cancelled for the next few months. Classes will resume when Colleen is able to return post-Baby Legge.

ALL Levels

WOD
Split Jerk
2-2-2-2-2-2
*Work to heavy, but technically sound double
*Weight Recorded

Then…

On the minute for 15 Minutes Alternating:
Muscle-up (M: 3, W:2)
Split Squat (5/leg)
*Post notes to comments

Discipline is remembering what you want. – David Campbell

Habits
*Post thoughts to comments

Announcements:
– Liz Yankiver will be competing at the 2011 Copperhead Weightlifting Invitational tomorrow. Liz, we’re sending you lots of CFA love and support! Can’t wait to get updates from Darlene!
– Vanessa Humphreys will be repping CFA tomorrow at the Miss Texas US Pageant! Good luck Vanessa – strength and beauty are a “knock-out” combination!
– A week from tomorrow we will be celebrating the opening of our new space with a “Fall Fit Fest” on October 15. This event will also be a fundraiser for the American Red Cross of Central Texas and the recent victims of the Central Texas fire disaster. Sign yourself and your friends and family up here for the free workouts. More details can be found on facebook or on our website. *Those interested in attending Barbells for Boobs will be able to do both – we promise!

Odell, lifting a small car…

Level 2

WOD
A. Skill Progression: Handstand Push-Ups

then…

B. 15  Rounds:
:20 Row for Cals
1:40 Rest
*1-3 Handstand Push-Ups (Scale up in ROM and weight if easy)
*Total cals & HSPU recorded

Level 1 (Day 6)

Skill
Front Squats
Dead Lifts

WOD
A. Lift off + DL x3+2×3
Rest :90
B. Front Squat x4x3 @ 32×3
Rest :45
C1. Unweighted Step-Ups x6/leg x2
Rest :45
C2. Chin-Ups x6-12×2
Rest :45

Lend yourself to others, but give yourself to yourself. -Michel de Montaigne

40 Years of insight
*Post thoughts to comments

Announcements:
– Mark your calendars!!! We will be celebrating the opening of our new space with a “Fall Fit Fest” on October 15. This event will also be a fundraiser for the American Red Cross of Central Texas and the recent victims of the Central Texas fire disaster. Sign yourself and your friends and family up here for the free workouts. More details can be found on facebook or on our website. *Those interested in attending Barbells for Boobs will be able to do both – we promise!

Warrior Wednesday WOD in the New Expansion!

Level 2

WOD 
“Lumber Jack 20:”
20 Deadlifts
Run 400m
20 KB swings
Run 400m
20 Overhead Squats
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps
Run 400m
20 DB Squat Cleans
Run 400m
*Time recorded

Please Look at the scaling options and come to class prepared:

Level 1 – (Day 5)

Skill
Ring Dips

WOD
4 Rounds:
3:00 on /  1:00 off
10 Wall Balls
10 Tic-Tacs
200 M Run

There is nothing so easy but that it becomes difficult when you do it reluctantly. – Publius Terentius Afer

Improve your sleep
*Post thoughts to comments

Announcements:
– Mark your calendars!!! We will be celebrating the opening of our new space with a “Fall Fit Fest” on October 15. This event will also be a fundraiser for the American Red Cross of Central Texas and the recent victims of the Central Texas fire disaster. Sign yourself and your friends and family up here for the free workouts. More details can be found on facebook or on our website. *Those interested in attending Barbells for Boobs will be able to do both – we promise!