Happy Memorial Day Weekend No Class Today!
100 Burpees for Time
All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excellence. –Martin Luther King, Jr
Safe travels Sunny, it was great having you in the gym! See ya on the flipside!
3 Rounds
5 Deadlifts (305 lb, 215 lb)
15 Pull-ups
25 Double Unders
Emancipate yourself from mental slavery, none but ourselves can free our mind. –Bob Marley
**Holiday Hours**
Saturday: Closed
Sunday: Closed
Monday: 6:30 AM-10:30 AM
Boone and I have the DVD ordered, stay tuned for the CFA viewing party…
| AM Results | |||||
| Melanie | 8:45 (115 lb, Jump) | ||||
| Stephen | 8:39 (205 lb, Jump, Tuck Jumps + Singles) | ||||
| Jennie | 6:53 (65 lb, Jump, Tuck Jumps + Singles) | ||||
| Blake | 7:59 (275 lb, Tuck Jumps + Singles) | ||||
| Lyzz | 6:04 (65 lb, Jump, Tuck Jumps + Singles) | ||||
| Sunny | 6:27 (85 lb, Tuck Jumps + Singles) | ||||
| Daniel | 8:23 (165 lb, Tuck Jumps + Singles) | ||||
| B-WOD | |||||
| Kim | 3:41 (30 Squats, 500m Row) | ||||
High Hang Snatch
2-2-2-2-2-2
Life must be lived as play. –Plato
**Holiday Hours**
Saturday: Closed
Sunday: Closed
Monday: 6:30 AM-10:30 AM
Happy hour tonight @ Little Woodrows after the 6:30 PM class
| AM Results | |
| Jennie | 25#, 35# ROM, 35# ROM, 35#, 35# |
| Blake | 95#, 105#, 115#x1, 115# F, 95, 115#x1 |
| Daniel | 55#, 55#, 55#, 55#, 55#, 55# |
| Kristin | 35#, 45#, 50#, 55#, 60#, 65# F |
| Lyzz | 35#, 35#, 35#, 45#, 45#, 55# |
| PM Results | |
| Wes | 135#, 145#, 155#, 175#, 185#, 200# F |
| Melanie | 40#, 45#, 50#, 55#x1, 55#, 60# |
| Coy | 45#, 50#, 60#, 60#, 65#, 75# |
| Megan C. | 15#, 20#, 30#, 30#, 35#, 35# |
| Seth | 55#, 65#, 65#, 75#, 85#, 90# |
| Keir | 95#, 105#, 115#, 125#, 135#, 145# |
| Smeth | 65#, 75#, 85#, 95#x1, 95#, 95# |
| Betsy | 25#, 35#, 40#, 45#, 45#, 50# |
| Ashley | 25#, 35#, 40#, 45#f, 45#, 50#x1 |
| Tristy | 65#, 70#, 75#, 80#x1, 80#f, 80 |
5 Rounds
10 Muscle Cleans (95 lbs, 65 lbs)
10 Box Jumps
10 Pull-ups
Build up your weaknesses until they become your strong points.-Knute Rockne
Since its football theme day… The ultimate Paleo Linbacker
**Holiday Hours**
Saturday: Closed
Sunday: Closed
Monday: 6:30 AM-10:30 AM
Happy hour tomorrow night @ Little Woodrows after the 6:30 PM class
| AM Results | |||||
| Keir | 11:45 Rx+CTB | ||||
| Laura | 10:06 (15 lb, 12″, Jump x1.5) | ||||
| Michael | 10:02 (85 lb) | ||||
| Stephen | 10:32 (75 lb) | ||||
| Sunny | 10:41 (45 lb) | ||||
| Jennie | 9:06 (25 lb, Jump) | ||||
| PM Results | |||||
| Melanie | 9:33 (50 lb, Jump) | ||||
| Blake | 11:21 Rx | ||||
| Kristin | 12:14 (55lb, White Band) | ||||
| Boone | 8:51 Rx+CTB | ||||
| Bill | 12:30 (35lb, 12″ Box, Ring Rows) | ||||
| Sherman | 13:59 Rx | ||||
| Duncan | 11:43 (65lb) | ||||
| Tristy | 8:44 (Jump) | ||||
| Stacey | 8:25 Rx | ||||
| Smeth | 9:33 (85lb)+CTB | ||||
| Ashley | 9:26 (45lb, 12″ Box, Jump) | ||||
| Wes | 10:05 Rx+115lb+CTB | ||||
| Aurelia | 11:30 (25lb, 12″ Box, Ring Rows) | ||||
| B-WOD | |||||
| Jake | 3:33 (50 Squats, 500m Row) | ||||
3 Rounds
7 Press (95 lbs, 65 lbs)
7 Burpees
17 Air Squats
Optimism, unaccompanied by personal effort, is merely a state of mind, and not fruitful.
– Edward L. Curtis
**Announcement**- We will be closed this Saturday and will only be holding morning classes on Monday for Memorial Day weekend.
Articles will be back tomorrow.
| AM Results | |||||
| Megan C. | 5:24 (35 lb, Knee Burpees) | ||||
| Laura | 5:32 (35 lb, Knee Burpees) | ||||
| Lyzz | 4:37 (35 lb) | ||||
| Stephen | 4:53 Rx | ||||
| Ryan | 4:27 (85 lb) | ||||
| Jennie | 5:17 (35 lb) | ||||
| PM Results | |||||
| Coy | 5:55 (65lb) | ||||
| Blake | 4:20 Rx | ||||
| Kristin | 6:39 Rx | ||||
| Boone | 3:35 Rx | ||||
| Betsy | 5:10 (55lb) | ||||
| Melanie | 6:40 (45lb) | ||||
| Shane | 7:32 (85lb) | ||||
| Seth | 3:16 Rx | ||||
| Bill | 6:26 (45lb, Knee Burpees) | ||||
| Tristy | 3:53 (45lb) | ||||
| Stacey | 3:42 Rx | ||||
| Sherman | 4:13 Rx | ||||
| Anna | 5:03 (35lb) | ||||
| Aurelia | 5:45 (25lb, Knee Burpees) | ||||
| Megan T | 5:34 (45lb, Knee Burpees) | ||||
| Smeth | 4:34 (85lb) | ||||
| B-WOD | |||||
| Julian | 3:39 (50 squats, 500m Row) |
5 Rounds
100 M Sprints
7 Thrusters (115 lb, 85 lb)
15 KB Swings (2.0 pood, 1.5 pood)
Be faithful in small things because it is in them that your strength lies. –Mother Teresa
| AM Results | |
| Kristin | 9:40 (45lb, 16K) |
| Linda | 5:11 (100m Row, Step-ups, 10lb) |
| Megan | 6:20 (35lb, 7x15lb) |
| Laura | 8:17 (25lb, 15lb) |
| Blake | 10:39 (95lb, 24K) |
| Sunny | 8:36 (45lb, 12K) |
| Michael | 12:07 (95lb, 16K) |
| Stephen | 8:45 (75lb, 24K) |
| Jennie | 9:51 (35lb, 12K) |
| PM Results | |
| Melanie | 11:02 (55lb, 16K) |
| Boone | 13:43 Rx |
| Tristy | 9:53 (65lb, 12K) |
| Ryan | 8:06 (65lb, 16K) |
| Seth | 8:04 (65lb, 16K) |
| Bill | 9:44 (15lb, 10lb) |
| Mark | 10:40 (65lb, 16K) |
| Ashley | 12:38 (55/45lb, 12K) |
| Betsy | 8:41 (55lb, 16K) |
| Daniel | 12:13 (95lb, 24K) |
| Aurelia | 12:47 (15lb, 12K) |
| Mechelle | 11:26 (15lb, 15lb) |
REST
Rest when you’re weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work. –Ralph Marston
“Tha Rob”
10 Rounds
20 Yard Farmers walk (35 lb, 20 lb)
4 Dumbell Thrusters (35 lb, 20 lb)
**Any time the dumbell is dropped the team must do 5 burpees, Teammates must do the thrusters at the same time.
One good thing about music, when it hits you, you feel no pain. –Bob Marley
Its Rob’s big day! Congrats to you and Elisha, have fun tonight!
| Team #1 | 3:25 |
| Tristy | Rx |
| Kristin | 25lb Plate |
| Team #2 | 3:41 |
| Keir | Rx |
| Kara | Rx |
| Team #3 | 4:12 |
| Seth | 45lb Plate |
| Daniel | 45lb Plate |
| Blake | Rx |
| Team #4 | 4:09 |
| Meredith | 5lb DBs |
| Toby | 10lb DBs |
| Team #5 | 3:47 |
| Megan | 10lb DBs |
| Laura | 10lb DBs |
| Team #6 | 3:47 |
| Melanie | Rx |
| Anna | 10lb DBs |
7 Rounds
7 Handstand Push-ups
7 Box Jumps
7 Overhead Lunges (75 lb, 45 lb)
Until we found out it was a cheap brand of PC, now we’re not using that term. -Boone Putney
I figured you guys need something to laugh at on Friday….
CrossFit Austin the beginning, over Chai Tea Latte’s and Man Coffee
I also want to give a big shout out to Rob who’s getting married tomorrow. Thanks for being such a great part of our family, your present from CrossFit Austin will come in “WOD” form tomorrow morning!
Bill cranking out the ring rows!
| AM Results | |
| Stephen | 12:45 (Rom HSPU/Pike) |
| Laura | 11:15 (Knee Pike, PVC, 14″ Box) |
| Megan | 8:03 (Knee Pike, 15lb) |
| Meredith | 8:55 (Knee Pike, 15lb) |
| Blake | 12:08 (Rom HSPU) |
| Jennie | 6:53 (Pike, 15lb, Step) |
| Boone | 9:39 (HSPU/Pike) |
3 Rounds
400 M Run
15 Pull-ups
25 Wall balls (20 lb, 15 lb)
One can build from ordinary stone a humble house or the finest chateau. –Leon N. Cooper
| AM Results | |||||
| Laura | 13:11 (2rd 10 lb, Jump) | ||||
| Megan C. | 12:22 (10 lb, Jump) | ||||
| Rob | 15:26 (15 lb, +CTB) | ||||
| Jennie | 16:44 (10 lb, Jump) | ||||
| Daniel | 14:59 (15 lb) | ||||
| PM Results | |||||
| Jessica | 13:32 (Jump) | ||||
| Melanie | 10:56 (Jump) | ||||
| Coy | 14:47 (Jump, 10 lb) | ||||
| Betsy | 13:15 (Jump) | ||||
| Sherman | 14:00 (400 M, 50 Squats x3) | ||||
| Bill | 13:29 (200 M, 15 Ring Row, 15 10 lb Wall Ball) | ||||
| Smeth | 12:16 (15 lb, +CTB) | ||||
| Mechelle | 16:06 (15 Ring Rows, 15 10 lb Wall Balls) | ||||
