Announcements

Level 2

WOD
A1. Box Squats x2x6 @ 22X0 85-90% Rest 1:00
A2. Horizontal Ring Rows x4-6×6 rest 3:00
B1. Front Rack Reverse Lunges x5/legx3 rest :45
B2. Face Pulls w/ Band or Rings x10-12 rest :90
C. Palloff Press x15/sidex2 rest :45

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

The whole secret of life is to be interested in one thing profoundly and in a thousand things well. -Horace Walpole

Soda Alternatives
*Post thoughts to comments

Announcements:
– Mark your calendars!!! We will be celebrating the opening of our new space with a “Fall Fit Fest.” 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!

Level 2

Clean Review/Warm-up

then…

5 Rounds
In 5:00:
400 M Sprint
3 Cleans
5 Toes to Bar
7 Push-ups
*Rest the remaining time
*See chart for clean weight
*Splits time recorded

Level One (Day 4)

Skill
Rowing

WOD
3 rounds:
350m row
12 walking lunges
*2 person teams

Wise sayings often fall on barren ground, but a kind word is never thrown away. -Arthur Helps

Fun
*Post thoughts to comments

All Levels

In 20 minutes find 2 RM Sumo Deadlift
*Everyone on the team must register a lift
*Score equals Average weight

then

10 Minutes AMRAP
5 Strict or Assisted Chest to Bar Chin-ups
10 Goblet Squats (32K, 24K)
50 meter Farmers Walk (scale: Moonwalk)
100 M Yoke Walk (135 lb, 95 lbs)

Announcements:
– Mark your calendars!!! We will be celebrating the opening of our new space with a “Fall Fit Fest.” 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!

Stretching hurts… hurts so good!

All Levels

WOD
Front Squats 3-3-3-3-3
Rest 3:00 b/t sets
*Find a heavy but not 3 RM
*Weight Recorded

then…

20 Minutes AMRAP
10 Total DB Snatches (35 lb, 20 lb)
10 Wall Ball (20 lb, 15 lbs)
10 Total Walking Lunges
Hill Loop Medball Run (20 lb, 15 lb)
*Completed Rounds recorded

We employ the mind to rule, the body to serve. – Sallust

Are you living an active or passive life?
*Post thoughts to comments

Announcements:
– Mark your calendars!!! October 15th we will be celebrating the opening of our new space with a “Fall Fit Fest.” 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!
– Have you heard about Chad Vaughn’s 4-week Olympic Lifting Class? The class is designed to teach athletes the fundamentals of the snatch and clean and jerk. You can sign up and find more information on our website.

Welcome to the World, Stella Elizabeth Gale! 
Born September 18, 2011
Congratulations, Gales!

Level Two

WOD
A1. Handstand Push-ups 1-3-5-1-3-5 Rest :45
A2. Hollow Rocks x5x6 rest :90
B1. Strict Pull-ups x6-8×4 rest :45
B2. Double Unders 15-20-25-30 rest :90

Level One (Day 3)

Skill
Back Squat

WOD
A1. Back Squats x5x3 32X1 rest :30
A2. Seated DB Ext. Rotation x10-12×3 rest :60
B1. DB Press x6-8×3 Rest 1:00
B2. RDLs x4-6x 3 @ 4111 rest 1:00
C. Ab exercise of choice x30 reps

Action may not always bring happiness; but there is no happiness without action. –Benjamin Disraeli

Is Junk Food Really Cheaper?
*Post thoughts to comments

Announcements:
– Mark your calendars!!! We will be celebrating the opening of our new space with a “Fall Fit Fest.” 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!
– Chad Vaughn’s 4-week Olympic Lifting Class starts TODAY (Thursday 9/29)! The class is designed to teach athletes the fundamentals of the snatch and clean and jerk. You can sign up and find more information on our website.

Thanks, Ivan Moreno, for this awesome sketch!
We hope you have a speedy recovery from your knee injury!

Level Two

WOD
7 Rounds
200 M Row
7 Burpees
200 M Run
7 Wall Balls
200 M Run
7 KB Swing (24K, 16K)
*high effort on runs and rows, recovery effort on exercises
*Times recorded

Level One (Day 2)

Skill
Strict Chin-ups

WOD
200 M Run
3 Rounds
10 Step-ups/Leg
10 Flutter Kicks
200 M Run
*Time recorded

The only way to predict the future is to have power to shape the future. -Eric Hoffer

Cognitive Bias
*Post thougts to comments

Announcements:
– Mark your calendars!!! October 15th we will be celebrating the opening of our new space with a “Fall Fit Fest.” 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. *Those interested in attending Barbells for Boobs will be able to do both – we promise!
– Chad Vaughn’s 4-week Olympic Lifting Class starts TOMORROW (Thursday 9/29)! The class is designed to teach athletes the fundamentals of the snatch and clean and jerk. You can sign up and find more information on our website.

Level Two

WOD
A1. Box Squats x2x6 @ 22X0 85-90% Rest 1:00
A2. Ring Rows x2-4×6 rest 3:00
B1. Deadlifts x3x3 @ 77-80% rest :45
B2. Face Pulls w/ Band x10-12 rest :90
C. Palloff Press x10/sidex2 rest :45

Level One (Day 2)

Skill
Strict Chin-ups

WOD
200 M Run
3 Rounds
10 Step-ups/Leg
10 Flutter Kicks
200 M Run
*Time recorded

Good questions outrank easy answers. -Paul A. Samuelson

Health Balance
*Post thoughts to comments

Announcements:
– Mark your calendars!!! October 15th we will be celebrating the opening of our new space with a “Fall Fit Fest.” 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. If you like free workouts, silent auctions, raffles, games for kids, CrossFit challenges for adults, food & beverages, costume contests, and much more(!!!), then we want you to plan for a fun-filled day with your CrossFit Austin family! 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!
– Chad & Jodi Vaughn’s 4-week Olympic Lifting Class starts this Thursday (9/29)! The class is Designed to teach athletes the fundamentals of the snatch and clean and jerk. You can sign up and find more information on our website.

Level Two

WOD
A1. Floor Press x3x5 rest :45
A2. Overhead Walking Lunges x10/total steps rest :45

then….

8 Rounds:
Hill Sprint
Rest 3:00

*During Rest:
3 CTB Kip Pull-ups (Scale w/ Bands)
5 Push-ups
*Post Notes to comments

Life is about timing. -Carl Lewis

Obesity and Cigarettes
*Post thoughts to comments

Level One (Day 1)

Skill
Squats
Push-ups
Body positioning holds

WOD
5:00 AMRAP (Partner WO):
50 yards
5 Push-ups
5 Squats
*Record Rounds

Announcements:
– Mark your calendars!!! October 15th we will be celebrating the opening of our new space with a “Fall Fit Fest.” 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. If you like free workouts, silent auctions, raffles, games for kids, CrossFit challenges for adults, food & beverages, costume contests, and much more(!!!), then we want you to plan for a fun-filled day with your CrossFit Austin family! 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!
– Chad & Jodi Vaughn’s 4-week Olympic Lifting Class starts this Thursday (9/29)! The class is Designed to teach athletes the fundamentals of the snatch and clean and jerk. You can sign up and find more information on our website.

All Levels

WOD
3 Rounds
10 DB Snatches Total (45 lb, 25 lb)
10 Toes to Bar (scale: V-ups)
10 DB Push Press (45 lb, 25 lbs)
10 Tic Tacs/Side (20 lb)
10 MB Clean to Press (20 lb)
400 M run

*2 Person teams
– One person works at a time…
– Cannot move on to the next exercise until the entire team is finished…
– Everyone Runs together – cannot start next round until entire team is finished with run.

Announcements:
– Congrats to Colleen Legge, who placed 3rd overall in her division at FGB6 with a whopping 331!!! Way to go! 
– Mark your calendars!!! October 15th we will be celebrating the opening of our new space with a “Fall Fit Fest.” 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. If you like free workouts, silent auctions, raffles, games for kids, CrossFit challenges for adults, food & beverages, costume contests, and much more(!!!), then we want you to plan for a fun-filled day with your CrossFit Austin family! 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!

MG Jenny Workin’ It at FGB6

All Levels

WOD 
Clean Progression

then…

Hip Clean 2-2-2-2

*focus on mechanics, and technique not weight

then…

A1. Deadlift x5x5 @ 60-65% rest :30
A2. Push-ups x4-6×5 Rest :30
A3. Reverses Lunges x5/leg rest :30

Regret and self-flagellation don’t make a better you – they just make a more broken you. -Boris

Reflect don’t regret
*Post thoughts to comments

Announcements:
– Congrats to Colleen Legge, who placed 3rd overall in her division at FGB6 with a whopping 331!!! Way to go! 
– Mark your calendars!!! October 15th we will be celebrating the opening of our new space with a “Fall Fit Fest.” 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. If you like free workouts, silent auctions, raffles, games for kids, CrossFit challenges for adults, food & beverages, costume contests, and much more(!!!), then we want you to plan for a fun-filled day with your CrossFit Austin family! 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!