Announcements

Buy In/Cash Out
Powell Raises 2×8
Muscle Snatches 2×8

Make-up/Skill Day

Squat Program
Lunge walk 50 Steps
Back Squat 5×5 @ 40X0
Narrow Grip Overhead Squats 3×5 @ 42X2

We work to become, not to acquire. -Elbert Hubbard

Mobilization

Announcements:
CrossFit Austin Holiday Schedule:
Thursday (12/23) 6:30am, 5:30pm, 6:30pm
Friday (12/24) 6:30am, 12:00pm
Saturday (12/25) 10:00am
Friday (12/31) Normal Hours
Saturday (1/1) 10:00am
–Austin Gorilla Run January 22nd! Grab a registration form at the gym for a 10% discount!

Buy In/Cash Out
Powell Raises 2×8
Muscle Snatches 2×8

7 Rounds
:30 Russian KB Swings
:30 Rest
:30 Burpees
:30 Rest
:30 Box Jumps (Step Down)
:30 Rest
*Total Reps Recorded

The successful man will profit from his mistakes and try again in a different way. -Dale Carnegie

Gift Ideas for the Grok in your family

Announcements:
CrossFit Austin Holiday Schedule:
Wednesday (12/22) Normal Hours
Thursday (12/23) 6:30am, 5:30pm, 6:30pm
Friday (12/24) 6:30am, 12:00pm
Saturday (12/25) 10:00am
Friday (12/31) Normal Hours
Saturday (1/1) 10:00am
–Austin Gorilla Run January 22nd! Grab a registration form at the gym for a 10% discount!

Jenn winner of 2010 Earmuffs award, striking a pose in the nations capital!

Buy In/Cash Out
Powell Raises 2×8
Muscle Snatches 2×8

2 Attempts
3:00 Minute Capacity Test
Max Calorie Row
*Recorded

5 Sets
3 Deadlifts @ 22×1
1:00 Rest
5 Handstand Push-ups
3:00 Rest
*Post weights, and notes to comments

Announcements:
CrossFit Austin Holiday Schedule:
Monday (12/20) Normal Hours 
Tuesday (12/21) Normal Hours
Wednesday (12/22) Normal Hours
Thursday (12/23) 6:30am, 5:30pm, 6:30pm
Friday (12/24) 6:30am, 12:00pm
Saturday (12/25) 10:00am
Friday (12/31) Normal Hours
Saturday (1/1) 10:00am
–Austin Gorilla Run January 22nd! Grab a registration form at the gym for a 10% discount!

Our good friend, Dan Fuhr, sporting the CFA Push-up Man down under!

Buy in Cash out
Powell Raises 2×8
Muscle Snatches 2×8

Take 15 Minutes to build to a heavy single in the Snatch
*Weight Recorded

then…

7 Rounds
1 Snatch
3 Overhead Squats
6 Back Squats
rest :30
Workout weight= 90% of skill session weight
*Total time recorded

Sports do not build character, they reveal it. -John Wooden

Alcohol and the holidays

Announcements:
CrossFit Austin Holiday Schedule:
Monday (12/20) Normal Hours 
Tuesday (12/21) Normal Hours
Wednesday (12/22) Normal Hours
Thursday (12/23) 6:30am, 5:30pm, 6:30pm
Friday (12/24) 6:30am, 12:00pm
Saturday (12/25) 10:00am
Friday (12/31) Normal Hours
Saturday (1/1) 10:00am
–Austin Gorilla Run January 22nd sign up here or grab a registration form at the gym!

Congrats to JJ, and Darlene our inaugural Push-up Man and Push-up Woman of Year!

3 Rounds
15 Box Jumps (step down)
20 Wall Balls
200M Run
3:00 Active Rest Accumulated L-Sit Hold
*One teammate must be in an L-Sit through duration of the 3 minutes

Then…

3 Rounds
15 Dumbell Presses (35lbs, 20lbs)
25 Russian Swings
3:00 Active Rest Accumulated Static Chin-up Hold
*One teammate must be in a static chin-up hold through duration of the 3 minutes

Score=Total Team Time

The harder I work, the luckier I get. -Samuel Goldwyn

Announcements:
CrossFit Austin Holiday Schedule:
Monday (12/20) Normal Hours 
Tuesday (12/21) Normal Hours
Wednesday (12/22) Normal Hours
Thursday (12/23) 6:30am, 5:30pm, 6:30pm
Friday (12/24) 6:30am, 12:00pm
Saturday (12/25) 10:00am
Friday (12/31) Normal Hours
Saturday (1/1) 10:00am
–Austin Gorilla Run January 22nd sign up here or grab a registration form at the gym!

Take 15 Minutes to build to a heavy Clean + Front Squat
*Weight Recorded

Then…

On the Minute for 10 Minutes
Clean + Front Squat

What we see depends mainly on what we look for. – Sir John Lubbock

A guide to cooking with oils

Announcements:
CrossFit Austin Holiday Schedule:
Monday (12/20) Normal Hours 
Tuesday (12/21) Normal Hours
Wednesday (12/22) Normal Hours
Thursday (12/23) 6:30am, 5:30pm, 6:30pm
Friday (12/24) 6:30am, 12:00pm
Saturday (12/25) 10:00am
Friday (12/31) Normal Hours
Saturday (1/1) 10:00am
–Austin Gorilla Run January 22nd sign up here or grab a registration form at the gym!

Make-up/Skill Day
Push/Pull
Aerobic Skill Practice
Press, Press, Press

Squat Program
Russian Step-ups 3×10/leg (add weight each set)
Back Squat 5×5 @ 40×0

Everyting negative – pressure, challenges – is all an opportunity for me to rise. -Kobe Bryant

Our very own Christy’s story on Robb Wolf.com!!!

Announcements:
–TODAY‘s Class Schedule:  Morning classes will be at normal times and Evening classes will be at 3:30 and 4:30pm.  Sign up for the 4:30 class regardless of which class you are participating in.
-CFA Anniversary/Christmas Bonanza is TODAY, @ 7 PM!!!  This AWESOME event will be held at Aaron Pratt’s house at the following address: 7400 Espina Drive Austin, TX 78739. Feel free to bring your favorite Paleo dessert.
CrossFit Austin Holiday Schedule:
Monday (12/20) Normal Hours 
Tuesday (12/21) Normal Hours
Wednesday (12/22) Normal Hours
Thursday (12/23) 6:30am, 5:30pm, 6:30pm
Friday (12/24) 6:30am, 12:00pm
Saturday (12/25) 10:00am
Friday (12/31) Normal Hours
Saturday (1/1) 10:00am
–Austin Gorilla Run January 22nd sign up here or grab a registration form at the gym!

5 Sets
2 Strict Presses 20X1
2:00 Rest
*Best Weight Recorded

5 Rounds
3 Push Press (Use Final Weight from Skill Session)
Hill Sprint
15 Unbroken Double Unders
approximately :90 Rest
*Best Interval Time Recorded

Have patience with all things, but chiefly have patience with yourself. Do not lose courage in considering your own imperfections, but instantly set about remedying them – every day begin the task anew. -Saint Francis De Sales

Sweetner Breakdown

Announcements:
-Thursday’s Class Schedule:  Morning classes will be at normal times and Evening classes will be at 3:30 and 4:30pm.  Sign up for the 4:30 class regardless of which class you are participating in.
-CFA Anniversary/Christmas Bonanza this Thursday December 16th, @ 7 PM!!!  This AWESOME event will be held at Aaron Pratt’s house at the following address: 7400 Espina Drive Austin, TX 78739. Feel free to bring your Favorite Paleo dessert!
CrossFit Austin Holiday Schedule:
Monday (12/20) Normal Hours 
Tuesday (12/21) Normal Hours
Wednesday (12/22) Normal Hours
Thursday (12/23) 6:30am, 5:30pm, 6:30pm
Friday (12/24) 6:30am, 12:00pm
Saturday (12/25) 10:00am
Friday (12/31) Normal Hours
Saturday (1/1) 10:00am
–Austin Gorilla Run January 22nd sign up here or grab a registration form at the gym!

Aerobic Skill Practice

Station 1
4 Rounds
1:00 Row for Calories @ 90% Effort
1:00 Active Rest  (Practice overhead Squats)

Station 2
4 Rounds
1:00 Burpees @ 90% Effort
1:00 Active Rest (Practice Clean Pull-unders)

Station 3
4 Rounds
1:00 Air Squats @ 90% Effort
1:00 Active Rest (Practice Kip Swing or kip pull-up variation)

Station 4
4 Rounds
1:00 of AbMat Sit-ups
1:00 Active Rest (Practice handstands)
*Total Reps recorded, choose a weight that allows for excellent technique during active rest/ practice times, finish all sets on one station before proceeding to the next.

Hold fast to your dreams, for without them life is a broken winged bird that cannot fly. -Langston Hughes

Shoulders

Announcements:
-Thursday’s Class Schedule:  Morning classes will be at normal times and Evening classes will be at 3:30 and 4:30pm.  Sign up for the 4:30 class regardless of which class you are participating in.
-CFA Anniversary/Christmas Bonanza this Thursday December 16th, @ 7 PM!!!  This AWESOME event will be held at Aaron Pratt’s house at the following address: 7400 Espina Drive Austin, TX 78739. Feel free to bring your favorite Paleo dessert.
–Austin Gorilla Run January 22nd sign up here or grab a registration form at the gym!

5 Sets
5 Deadlifts at 22X1
rest 1:00
2 Muscle-ups+3 Dips
rest 2:00
*Deadlift weight recorded

then..

Every 30 Seconds for 10 Minutes
1 Handstand Push-up
*Use the most challenging style of handstand push-up possible, post notes to comments

We do not remember days, we remember moments. -Cesare Pavese

Why Breasts?

Announcements:
-CFA Anniversary/Christmas Bonanza this Thursday December 16th, @ 7 PM!!!  This AWESOME event will be held at Aaron Pratt’s house at the following address: 7400 Espina Drive Austin, TX 78739.
–Austin Gorilla Run January 22nd sign up here or grab a registration form at the gym!