Announcements

Buy In/Cash Out
Gymnastics WOD or 3 sets of a L-Sit Hold (:10 accumulated/set minimum)

Team WOD

15 Minutes on the Minute
3 Perfect Push-ups (KPU=1 pt, Standard=2 pts, Ring PU=3 pts)
6 Perfect Squats (Air Squats=3 pts, Pistols=6 pts)
*Points recorded

then…

10:00 AMRAP
100 M Sprint
Max UB Double Unders
*Total Double Unders Recorded
*Points+Double Unders=Total Score

CC WOD

In 10 minutes complete:
10-15 Reps of Muscle-up Progression of your choick
*broken up however you see fit, but do not hit failure

then…

In 20 Minutes find:
1 RM Clean and Jerk

then…

3 Rounds
15-12-9
OVHD Squats (135, 125, 115)
Burpees

Make-up Sectional WOD

Announcements:
-April 5th is our next free workout at 7:00pm at CFA.  Invite all your friends and family to come check it out.  Sign up here.
-CrossFit Austin Ladies’ night will be moving to Wednesday in April.  It will be held April 6th at 7:00pm at Ginger Harvey and Stephanie Stinson’s house at 712 West Annie Street Unit B, Austin 78704.
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information

Buy In/Cash Out
Gymnastics WOD or 3 sets of a L-Sit Hold (:10 accumulated/set minimum)

3 Rounds
ALAP Strict Chin-ups Every 5 Seconds
1:00 Rest
6-8 Split Squats/Leg
1:00 Rest

then…

3 Rounds
20 Russian KB Swings (32K, 24K)
:30 Rest
400 M Sprint
:30 Rest
20 Double Unders
:30 Rest

One man with courage is a majority. -Thomas Jefferson

Paleo 2.o
*Post thoughts to comments

Announcements:
-Monday,  we start a new round of Weightlifting Classes w/ Jodi Vaughn 2004 Olympic alternate click here to sign up!
-April 5th is our next free workout at 7:00pm at CFA.  Invite all your friends and family to come check it out.  Sign up here.
-CrossFit Austin Ladies’ night will be moving to Wednesday in April.  It will be held April 6th at 7:00pm at Ginger Harvey and Stephanie Stinson’s house at 712 West Annie Street Unit B, Austin 78704.
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information

Buy In/Cash Out
Gymnastics WOD or 3 sets of a L-Sit Hold (:10 accumulated/set minimum)

5 Rounds
2 Snatches
:30 Rest
5 Strict Toes to Bar
1:00 Rest
*Post weights to comments

then…

5 Rounds
2 Clean and Jerks
:30 Rest
AMRAP (-3) Handstand Push-ups
1:00 Rest
*Post weights to comments

then…

500 Meter Row Time Trial
*Time Recorded

In wisdom gathered over time I have found that every experience is a form of exploration. -Ansel Adams

Getting to sleep
*Post thoughts to comments

Announcements:
-April 5th is our next free workout at 7:00pm at CFA.  Invite all your friends and family to come check it out.  Sign up here.
-CrossFit Austin Ladies’ night will be moving to Wednesday in April.  It will be held April 6th at 7:00pm at Ginger Harvey and Stephanie Stinson’s house at 712 West Annie Street Unit B, Austin 78704.
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information

Buy In/Cash Out
Gymnastics WOD or 3 sets of a L-Sit Hold (:10 accumulated/set minimum)

Sectional Workout
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs, 100 lbs)
12 Push-ups
15 Box jumps (24″, 20″)

Video/Further explanation of today’s workout

The fool wonders, the wise man asks. -Benjamin Disraeli

Mental toughness (this is a great read)
*post thoughts to comments

Announcements:
-April 5th is our next free workout at 7:00pm at CFA.  Invite all your friends and family to come check it out.  Sign up here.
-CrossFit Austin Ladies’ night will be moving to Wednesday in April.  It will be held April 6th at 7:00pm at Ginger Harvey and Stephanie Stinson’s house at 712 West Annie Street Unit B, Austin 78704.
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Congrats to Kirk Garza, the Men’s champion of the Circle of Awesomeness Challenge!

Buy In/Cash Out
Gymnastics WOD or 3 sets of a L-Sit Hold (:10 accumulated/set minimum)

Make up/Skill Day

Strength WOD
A. Press+Push Press: x2+3×4 by feel
B.  Squat: x2x5 @80%
C.  Deadlift x5x3 @60-65%
*1-3 Chest to bar strict chin-ups @2012 b/t squat and deadlift sets (add weight if needed)

I’m a great believer in luck, and I find the harder I work, the more I have of it. -Thomas Jefferson

Simple strategy for beating addictions
*Post thoughts to comments

Announcements:
-April 5th is our next free workout at 7:00pm at CFA.  Invite all your friends and family to come check it out.  Sign up here.
-CrossFit Austin Ladies’ night will be moving to Wednesday in April.  It will be held April 6th at 7:00pm at Ginger Harvey and Stephanie Stinson’s house at 712 West Annie Street Unit B, Austin 78704.
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information

Congrats to Carissa our female Circle of Awesomeness Challenge Winner!

Buy In/Cash Out
Gymnastics WOD or 3 sets of a L-Sit Hold (:10 accumulated/set minimum)

5 Sets
Ring Dips AMRAP (-2) @2020
Rest :60

then…

3 Rounds
400 M Run
20 Burpees
10 DB/KB Snatches/Arm
*Time recorded

Announcements:
–TODAY, 3/28 we will be holding a two free Weightlifting Classes w/ Jodi Vaughn 2004 Olympic alternate click here to sign up!
-April 5th is our next free workout at 7:00pm at CFA.  Invite all your friends and family to come check it out.  Sign up here.
-CFA ladies’ night will be moving to Wednesday for the month of April.  We will be having it April 6th at 7:00pm at a location that will be announced soon.  Mark your calendars!
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information

Buy In/Cash Out
Gymnastics WOD or One Arm DB Muscle Snatch 3×8/Side

20 Minutes on the Minute Alternating
1-4 Strict Chin-ups @ 2010  
1-5 Air Squats @ 20X0
*Total Reps recorded

then…

In 20 Minutes
4 Rounds
Max L-Sit hang
Max Calories Row in 1:00
*L-Sit seconds+Row Calories Recorded
*L-Sit seconds+Row Calories+Skill Sessions Reps=Total Score

Announcements:
-Next Monday, 3/28 we will be holding a two free Weightlifting Classes w/ Jodi Vaughn 2004 Olympic alternate click here to sign up!
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information

Buy In/Cash Out
Gymnastics WOD or One Arm DB Muscle Snatch 3×8/Side

1 Mile Time Trial
*15 Minute Cap

then…

10…9…8…7…6…5…4…3…2…1
Handstand Push-up Ladder
Deadlift (35%, 40%, 45-50%)
*HSPU Scale up if you have 10 UB HSPU

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

The Untapped Power of Smiling
*Post thoughts to comments

Announcements:
-Next Monday, 3/28 we will be holding a two free Weightlifting Classes w/ Jodi Vaughn 2004 Olympic alternate click here to sign up!
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information

Buy In/Cash Out
Gymnastics WOD or One Arm DB Muscle Snatch 3×8/Side

5 Rounds
5 Split Squats
:30 Rest
3-5 Dips/Ring Push-ups/Push-ups
1:00 Rest
*Post weights and notes to comments

then…

5 Rounds
:30 Rowing (For Meters)
:30 off
:30 Strict Knees to Elbows
:30 off
:30 KB/DB Snatches (24K/55lbs, 16K/35lbs)
:30 off
*Total Meters Only Recorded

Genius is the ability to renew one’s emotions in daily experience. -Paul Cezanne

Go to Sleep
*Post thoughts to comments

Announcements:
-Next Monday, 3/28 we will be holding a two free Weightlifting Classes w/ Jodi Vaughn 2004 Olympic alternate click here to sign up!
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information

Buy In/Cash Out
Gymnastics WOD or One Arm DB Muscle Snatch 3×8/Side

“Helen”
400 M run
21 Swings
12 Pull-ups
*time recorded

then…

3 Rounds”
Accumulate 1 Minute in a Handstand Hold
Rest 1:00
Accumulate seconds in a L-sit Hold (Minimum :10, :30, :60)
Rest 1:00
*Handstands focus on tight hollow body position
*Post notes to comments

Chance favors the prepared mind. -Louis Pasteur

Gary Taubes and Dr. OZ
*Post thoughts to comments

Announcements:
-Next Monday, 3/28 we will be holding a two free Weightlifting Classes w/ Jodi Vaughn 2004 Olympic alternate click here to sign up!
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information