WOD 11/27

Max rounds in 10 minutes:

5 x Clean 75lb (45lb)
10 x Burpees
15 x Double-unders

“Thanksgiving, after all, is a word of action.” ~W.J. Cameron

Tristy 4 Rounds Knee PU, 65lb(2)/45lb(2)
Marcos 4 Rounds Rx
Shane 6 Rounds Rx
Boone 6 Rounds Rx

WOD 11/26

4 rounds

400 Meter Sprint

3 minutes rest in between each set

“Life is not lost by dying.  Life is lost minute by minute, day be day, in all the thousand small, uncaring ways.” – Stephen Saint Vincent Benet

400m #1 400m #2 400m #3 400m #4
Marcos 1:24 1:24 1:35 1:53
Shane 1:19 1:19 1:25 1:20
Boone 1:07 1:08 1:10 1:10

WOD 11/25

Pyramid to 10


“Courage is not the absence of fear, but rather the judgement that something else is more important than fear.”– Ambrose Redman

AM Results:


                   Day #1 in the books.

Shane 9:53
Wes 9:42
PM Results:
Tristy 10:02
Boone 8:32
Marcos 14:16
Emily 13:00

WOD 11/24

3 rounds

400 M Run                                          
20 KB Swings (1.5 pood)
15 OVHD Squats (65 lbs)

Do not wait to strike till the iron is hot, but make it hot by striking. -William Sprague


AM Results:
Shane  12:11  Rx


Nice hops Shane.

PM Results:
Tristy  11:10 (PVC, 20 lb)
Marcos 11:49 (45 lb/PVC)
Wes 9:54 Rx


WOD 11/23


Thanks to Adrian from CrossFit Houston for joining us  yesterday,  and great job by everyone!

We spent all day yesterday getting the floor put down, and lifting platforms are on the docket for today. Check back in later for our complete Thanksgiving week hours.  In the mean time, take a look at one of the reason why our program works HERE.

WOD 11/22

Max Rounds in 10 Minutes

5 Front Squats 65 lb (45 lb)
4 Double Unders
3 KB Sumo Deadlift High Pulls 1.5 pood (1 pood)
2 Burpees
1 Handstand Push Up 

Not life, but good life, is to be chiefly valued. Socrates 

Team 1: Team 2: Team 3:
Melinda Tristy  Peter
Adrian Joy Marcos
7 7 Shane

WOD 11/21

4 Rounds:We finally got the keys!  Next stop is installing flooring tomorrow...

400m run
50 squats

“We must learn to reawaken and keep ourselves awake… by an infinite expectation of the dawn, which does not forsake us in our soundest sleep.”

Check it out!  We finally got the keys to the new gym!!! Next stop… installing flooring tomorrow, then equipment!  (Please excuse the abundance of exclamation points.  We’re pretty excited.)

WOD 11/20

10 Rounds 

10 Push-ups
10 Squats
10 Sit-ups

“Success based on anything but internal fulfillment is bound to be empty.”– Dr. Martha Friedma

The final Town Lake crew.. come see us on Saturday morning!

WOD 11/19

5 rounds

20 Push Press’s (65 lbs)
15 KB Swings (1.5 pood)
10 Push-ups

Tracy       13:16       (PVC, 10 lb)  
Tristy       10:07       (45 lb, 16 k)  
Kristin       9:21       (PVC, 20 lb)  
Stephanie       9:29       (PVC, 20 lb)  
Shane       8:16       Rx  
Lyssa       10:02       (45 lb, 16 k)  
Ursula       12:00       (PVC, 15 lb)  
Joel       12:13       (PVC, 20 lb)  
Marcos       12:28       (16 k)  
Boone       10:24       Rx  
Wes       6:29       Rx  

“Success is dependent upon the glands – sweat glands.” – Zig Ziglar

*CrossFit Austin T-Shirts: $20, American Apparel 50/50, Men’s and Women’s cuts*

We’ve gotta hire some better looking models…

WOD 11/18

2 rounds

400 M run
40 Box Jumps
40 Flutter Kicks

Tristy  9:58 (Step)
Shane 8:12 Rx
Stephanie 11:07 (Jump/Step)
Kristin 11:37 (Step)
Boone 7:24 Rx
Wes 9:17 Rx

Believe deep down in your heart that you’re destined to do great things. – Joe Pa

**REMINDER- Today’s workout will be in the evening at 6:30 *PM*

**ANNOUNCEMENT- Get your brand new CrossFit Austin T-Shirt at the workout tonight! $20, your choice of Blue or Red.