Announcements

July Athlete of the Month || Cory Guevara!

Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.

Our July Athlete of the Month is Cory Guevara! Cory joined the CFA Family in September of 2021, but came in with some years in the CF world. Cory is an afternoon gal, sweatin’ with the best of them in the 4:30 crew or hitting a Weightlifting class with Coach Dylan! Cory is a pleasure to have in class. She always comes in with a good attitude and is ready to work hard and try to be a little better every day. She is also a friendly face that you’ll almost always find at the socials! We’ve loved being part of the journey with Cory and celebrating the wins along the way! Cory, we are honored to have you as our July Athlete of the Month and as an awesome part of this team. Thanks for your all your hard work and we look forward to seeing all you accomplish in the years to come! Congratulations!

 

A message from Cory:

Let me begin with a great big THANK YOU!  There are no words to convey my appreciation for this honor of being selected Athlete of the Month.  CrossFit has been such a blessing for me since I began my fitness journey.  It’s almost been a year since I moved to the beautiful City of Austin and I’ve enjoyed every moment of it.  My first order of business moving up to Austin, was to find a CrossFit gym that would best suit me.  I looked into several boxes including CFA, read reviews, looked at the photos posted to see what they were about.  On my first visit to CFA, I was sold immediately.  I met Coach Tim and saw the members working out and felt the positive energy and vibes immediately.  It was such a welcoming social environment which was exactly what I was looking for.  I was a bit nervous at first, new town, new people, new co-workers.  Fortunately, all has worked out beautifully.    I gained a 2nd family by joining CFA.  Here’s to my AWESOME Coaches and AMAZING members…you make life so much better. 

 

 

 

State your Name and/or Nickname please:

Corina, but everyone knows me by Cory.

Words to live by?

Show up. Work hard. Be kind. Spread love and work on yourself every single day. Never give up.

What is your fitness background?

Cheerleader, back in the day (very long ago).  Tried out a few gym classes, such as kickboxing, yoga, Zumba, etc…Never in a million years would I have thought of ever lifting a barbell much less owning one… 

How long have you been CrossFitting?  

7 years

Take us back to your first day of CrossFit… How did you feel? How do you compare it to today?

First of all, my eldest daughter pretty much dragged me to my first CrossFit gym.  I was a little hesitant, not sure what to expect.  Me not having any clue on how to lift a barbell or any other equipment, much less knowing the CF lingo.  One of the first things we did notice was that as soon as we walked into the box everyone was very welcoming.  Members and coaches introduced themselves and made you feel at home.  We both decided to sign up and continued going.  Seven years later, I can say it was the best decision I have ever made.  At CrossFit, the community welcomes and encourages you to really test your ability to go all out, and that’s a great feeling! No matter what stage you are in life, anything is possible. We can scream, grunt, cheer each other on, we can fall to the floor in a puddle of sweat, cry with frustration, and even laugh at disasters.  All I can say is CFA is a special place filled with incredible people that have become my chosen family.  

Current Training Goals/PRs?

Continue to improve my lifting/gymnastic skills.  I’d like to see myself compete in CF comps and possibly Olympic Lifting comps.  Oh and one more thing, improve my running skills…

 

What advice do you have for folks just starting out in CrossFit?   

Give it a try and don’t give up.  Heathy life, happy life. 

How do you balance staying focused in your training when life gets busy? 

I have grown to love this sport.  It’s really not difficult for me to stay focused.  The best part of my day is knowing that I will be hitting the gym, and putting in a workout with my favorite humans.

 

What is your cheat meal go-to? 

PIZZA is my favorite and I gotta have my donuts every now and then.

 

How do you use your fitness outside of the gym?

Carrying my groceries up 3 flight of stairs all in one trip. It also helps me keep up with my adult children OR they have to keep up with me…LOL

 

What are the biggest challenges you’ve faced in your fitness journey?   

Consistency, self-discipline and staying the course.

 

Tell us about a moment you felt most proud of yourself during a workout.  

During the 2022 Open, I was able to perform at the RX level.  On the 3rd and final workout I managed to hit a muscle up seconds before the time cap which totally surprised me.  Not very pretty but I DID IT! 

 

If you could create a WOD and name it for yourself, what would it be? 

Lady Thor – AMRAP 20 minutes

5 GI Jane’s (burpee, pull up  –  Modification: 10 jumping pull ups)
10 DLs (135/95/75)
250M Row   

What keeps you going on the days you don’t feel like it?  

That’s really not a difficult answer, I love what I do, so “not feeling it” is not a common thing for me.  I will show up and give it my all.   But I will admit, there are days that my body will tell me to take a break because I have learned that recovery and rest is very important.

 

What are your hobbies, interests and/or talents outside of CrossFit?  

I’m a huge movie buff, total Marvel and Star Wars fan.  A good movie always makes me happy.  Travel is something I plan on doing for myself, see the world and venture out.  I’m also seeking new things to try, like gymnastics, roller skating, rock climbing, dance, etc.    “Never lose your childish enthusiasm, AND things will come your way”…

 

Tell us something we don’t know about you…  

I’m pretty simple.  My four children are my world and I love life…

 

Leave the fine folks of CrossFit Austin with some parting words…

Keep living life bravely and boldly. Believe it or not, it inspires others…

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June Athlete of the Month || Chris Ferone!!

Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.

Our June Athlete of the Month is Chris Ferone! Chris joined the CFA Family in December of 2020, but came in with some years in the CF world. Chris is part of the chicken o’clock crew, coming in and getting it done before the sun comes up!  Not only is Chris a pleasure to have in class, he’s also generally one of the first to volunteer to help us out when we need it during an event or otherwise! He has such a genuine heart and has really added to this community in so many ways. While we are going to miss him when he moves to Dallas, we’ve loved being part of the journey with him and celebrating the wins along the way! Chris, we are honored to have you as our June Athlete of the Month and as an awesome part of this team. Thanks for your all your hard work and we look forward to seeing all you accomplish in the years to come! Congratulations!

State your Name and/or Nickname please:
Chris Ferone. Friends mostly just call me Ferone
 
Words to live by?
Love God, Love Others, Nothing else matters
 
What is your fitness background?-
I played baseball for 9 years growing up and have been involved in sports and fitness in general.
 
How long have you been CrossFitting?
10+ years
 
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
I actually was meeting with a personal trainer that introduced me to crossfit. It was helpful because I met with him for 6 months or more and we would watch the crossfitters come in the gym and he would point out what NOT to do as far as movements, etc. I appreciated his feedback and now love crossfit because of the movements!
What’s your favorite part of CrossFit Austin?
The community and pushing myself to be better
 
Current Training Goals/PRs?
I still need to learn to rope climb and do consistent double unders!

What advice do you have for folks just starting out in CrossFit?
Be patient and don’t try to lift heavy and be a hero.
 
How do you balance staying focused in your training when life gets busy?
Training for me is like a drug- so when I get busy I still have to fit it in or I suffer in my personal life.

What is your cheat meal go-to?
In N Out burger and ice cream
 
How do you use your fitness outside of the gym?
Hiking and road biking consistently. I also occasionally go running.
 
What are the biggest challenges you’ve faced in your fitness journey?
Learning how to listen to my body and say no to a workout at times. I typically want to push through and still go workout even if I am not feeling well.
 
Tell us about a moment you felt most proud of yourself during a workout.
Finally stringing together kipping pullups!
If you could create a WOD and name it for yourself, what would it be?
FeroneRX. ha ha
What keeps you going on the days you don’t feel like it?
I know that I will feel SO much better if I move my body. It sets the tone for my day.
 
What are your hobbies, interests and/or talents outside of CrossFit?
Church community, concerts, biking, hiking, traveling, latin dancing, and eating good food!
 
Tell us something we don’t know about you…
I am relocating to Dallas in the coming months 🙁
 
Leave the fine folks of CrossFit Austin with some parting words…
Take advantage of today and the day you have been given. You never know when its your last.
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CrossFit Austin MURPH DAY 2022 || Saturday, June 25

CrossFit Austin will be hosting Murph Day Saturday (6/25/2022) honoring the memory of Navy Lieutenant Michael Murphy and all fallen veterans. Lieutenant Murphy was killed in Afghanistan on June 28th, 2005. This workout was one of Mike’s favorites and he named it “Body Armor”. We will honor a focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

REGISTER HERE

“Murph”

For time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

*Partition the pull-ups, push-ups, and squats as needed.
**Teams of 2, 3, or 4 (max 4 people) are welcome.
***All movements can be scaled.
****Be sure to wear your twenty pound vest or body armor if you have it.

 

EVENT SPECIFICS:

REGISTRATION DETAILS

Event Registration + Shirt – Deadline – June 5th

  • $40 for participating athletes
  • Athlete entry fee includes registration & t-shirt costs and donations

Event Registration without Shirt

  • $25 for participating athletes
  • Athlete entry fee includes registration costs and donations

***Shirt ONLY (non-participant) – Deadline – June 5th

  • $25 for shirt only
  • All proceeds from t-shirt sales will be donated

SHIRTS – The image is the concept image and may have some slight changes to the final product.

Bella Canvas Unisex Tee

 

 

 

 

 

 

Next Level Women’s Racerback

 

 

 

 

 

 

Bella Canvas Unisex Tank

 

 

 

 

 

 

 

EVENT DETAILS

  • This event is open to all – members and non-members
  • Athletes must arrive at 30 minutes prior to their heat to warm-up, sign-in, and pick up shirts
  • Heat times start at 8:00 am, 9:15 am, and 10:30 am
  • Spectators are welcome – dogs are not allowed at this location
  • Donations are welcome and can be made through eventbrite, Navy SEAL Foundation, YMCA of Austin, or onsite the day of the event.

Donations and proceeds will go to benefit the charity of your choice. As always, you may donate to The Navy Seal Foundation. In addition, we are including a local foundation near and dear to our own Bach Vu, the YMCA of Austin’s Annual Giving Campaign . You can read more about what they do HERE.

“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.” – Vince Lombardi

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CFA Blood Drive || Saturday, June 11, 2022

 

Saturday, June 11th

10:00am – 2:00pm

 

Crossfit Austin, organized by Derek Fons is hosting a blood drive at our gym at 8708 S. Congress Ave Building C, Austin, TX. Lend a helping arm to support your community and save local lives. It is easy; just click here to make an appointment online or call (512) 206-1266.  Appointments are strongly encouraged, but walk-ins are welcome.

For your eligibility questions please click here

For questions specific to our drive, your “We Are Blood” contact is Louis Hill, lhill@weareblood.org, or 512.206.1204

Your onsite contact: Derek Fons, derek@farfromrest.com 

*Remember! Eat a full meal before donating and bring your photo ID

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May Athlete of the Month || Laura Englund!!

Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.

 

Our May Athlete of the Month is Laura Englund! Laura joined the CFA Family in just shy of 2 years ago, but came in with some years in the CF world. Laura quickly found her place among the midday crew, sweatin with the nooners, but these days you’ll see her in a few different class times. Laura is your go to gal for a good friend and a great time! She’s always down for a cold brew (or a popsicle) post class! She may sound like she doesn’t actually want to be in class sometimes (cue complaining about the warm up with T 😉 ), but she really is the picture of consistency. The only time we DON’T see Laura is if she’s off on an adventure! We’ve loved being part of the journey with her and celebrating the wins along the way! Laura, we are honored to have you as our May Athlete of the Month and as an awesome part of this team. Thanks for your all your hard work and we look forward to seeing all you accomplish in the years to come! Congratulations!

 

State your Name and/or Nickname please: Screen Shot 2022-05-04 at 10.08.42 AM.png
Laura
 
Words to live by?
Everything happens for a reason
 
What is your fitness background?
Not much actually! Played a lil bball when I was younger
 
How long have you been CrossFitting?
Almost 8 years
 
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
I was sore from the warm up, I think I did like 10 bootstrappers and had sore hamstrings the next day. I was also petrified to walk into the gym. Compared to my workouts today, I am still winded after the warm up 🙂
What’s your favorite part of CrossFit Austin?
The people I’ve met at the gym! Huge reason why I stayed in Austin! Also, the 400m run route was worse at my old gym
IMG_3688.jpg
Current Training Goals/PRs?
Trying to recover my knee and every other body part I’ve hurt (outside of the gym). Also trying to get a 200 lbs squat and my pull ups in better shape

What advice do you have for folks just starting out in CrossFit?
Stretch! Take care of your body! So that Heidi doesn’t yell at you!
 
How do you balance staying focused in your training when life gets busy?
I will almost always find time for the gym because that time is very important to me. I tend to focus mostly on just moving my body these days

What is your cheat meal go-to?
McDonalds all day
 
How do you use your fitness outside of the gym?
I use it to get to my 3rd floor apartment or to give my friends piggy back rides. Or to flex and open pickle jars for people
 
What are the biggest challenges you’ve faced in your fitness journey?
Changing habits outside of the gym to see better results inside of the gym (still learning of course)
 
Tell us about a moment you felt most proud of yourself during a workout.Screen Shot 2022-05-04 at 10.09.28 AM.png
During the open when I did 6 ring muscle ups! I was fired up
If you could create a WOD and name it for yourself, what would it be?
10 minutes max double unders, or 1,000 double unders for time What keeps you going on the days you don’t feel like it? -Knowing that even if I don’t want to go to the gym, the feeling of finishing a workout always gets me there
 
What are your hobbies, interests and/or talents outside of CrossFit?
I like going to see live music, I’m really big into the craft beer industry, I travel A TON.
 
Tell us something we don’t know about you…
lol if you’ve met me you already know I tell people everything, but maybe you don’t know that I lived in a van for 4 months with my sister while traveling around the country (but you probably already know that)
 
Leave the fine folks of CrossFit Austin with some parting words…
Show up every day, move your body, be proud of little accomplishments, and don’t feel the need to cheer me on when I’m the last one to finish a WOD 🙂 love y’all!
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April Athlete of the Month || Derek Fons!

 

Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.

 

Our April Athlete of the Month is Derek Fons! Derek joined the CFA Family in June of 2021, but joined us with some experience under his belt. Immediately, it felt like he’d been part of the family for years. Derek has such a great mindset when it comes to training and he’s always a pleasure to coach. He is also providing an awesome example to his son when he brings him into class. We love seeing parents model a healthy lifestyle for the little ones! We’ve loved being part of the journey with Derek and celebrating the wins along the way! Derek, we are honored to have you as our April Athlete of the Month and as an awesome part of this team. Thanks for your all your hard work and we look forward to seeing all you accomplish in the years to come! Congratulations!

 

State your Name and/or Nickname please:
Derek Fons

Words to live by?
Get comfortable being uncomfortable

What is your fitness background?
The only fitness related activity I did was riding BMX bikes in my teens and some mountain biking. Never got into sports or had any workout routine that stuck before CrossFit.

How long have you been CrossFitting?
8 years

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
I don’t remember the first day exactly. I remember doing the on-ramp class for a few weeks and being very overwhelmed by all the movements and terminology. CrossFit wasn’t love at first sight for me though, but once I was in the actual group classes I really quickly became addicted. I remember being so obsessed with making it to my favorite class time that I would always cut out of work early and race to the gym; not much is different today. I do feel I have a better sense of my capabilities going into a workout and am less afraid to modify to make it a good and safe workout for myself.

What’s your favorite part of CrossFit Austin?
Community. The gym is my only opportunity to socialize and I have met so many nice people. I especially love how warm others are with my son. It’s also really nice that we have so frequent opportunities to meet up, like the birthday socials.

Current Training Goals/PRs?
To focus on making what I do in the gym be my mental and physical therapy so I can be happier and feel better in everything else I do.

What advice do you have for folks just starting out in CrossFit?
Enjoy the journey, you aren’t going to be awesome at everything and that’s kind of the point.

How do you balance staying focused in your training when life gets busy?
My big life hack has been bringing my son Banner to the gym everyday after I pick him up from school. It’s a good way to give the wife some time away from the dudes, plus Banner gets exposure to fitness and to some really awesome people. Most of the time he is on his iPad, but it’s still our routine and most of the time he seems to like it.

What is your cheat meal go-to?
Chicken and dumplings from Cracker Barrel.

How do you use your fitness outside of the gym?
Attempting to wrangle my son and lifting more groceries than I should.

What are the biggest challenges you’ve faced in your fitness journey?
When I started, as most people experience, it’s PR city. For the first few years it was just gains after gains, but age and life have other plans and thats actually a good thing. For me it’s been discouraging at times to have to be ok that I am not where I once was and may not ever get back there. I believe CrossFit is good for everyone and is something I will do for my life, constantly varied functional movements performed at relatively high intensity, but the realization that it’s not just a continuous ladder of wins was tricky and something I still have to remind myself of.

Tell us about a moment you felt most proud of yourself during a workout.
I always find workouts more magical when I can make it more about just my performance and connect with others in the middle of suffering. That’s why partner workouts are my favorite. In recent memory I recall a couple of non-partner workouts where I was able to sync up with a friend in a workout and help keep us both on a pace. It’s a great feeling at the end of workout to know that I might have helped someone with their fitness.

If you could create a WOD and name it for yourself, what would it be?
I am a big fan of the simplicity and effectiveness of the burpee, so that would be a must. I especially like short sets so you can really sprint on them. I also really appreciate body weight workouts, maybe that’s some weird stockholm syndrome from the lock down days. Like I mentioned earlier, I also really like partner workouts, so this I what I would come up with off the cuff…

30 Minute Partner EMOM
One person works at a time, partner A works for the first 30 seconds and then partner B does the second 30 seconds of the minute
Minute 1, Burpees
Minute 2, Air Squats
Minute 3, Sit ups
Repeat for 30 minutes

What keeps you going on the days you don’t feel like it?
Just reminding myself that after I do workout I am always happier.

What are your hobbies, interests and/or talents outside of CrossFit?
I am a software developer for a living, but I do that even for fun. Big fan of music, like punk, hardcore and hip-hop. I use YouTube and Podcast to further my knowledge on topics like fitness, cooking, home repair, wood working and technology. I like to read comic books. My favorite date with my wife is going to the Alamo Drafthouse.

Tell us something we don’t know about you…
I like butt stuff…yeah, anything that really targets the glutes I am a fan of, like squats. Oh and I am straight edge and haven’t had alcohol for 20 years.

Leave the fine folks of CrossFit Austin with some parting words…
Thanks for being awesome and looking forward to the next time we sweat together!

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March Athlete of the Month || Spank!!

Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.

 

Our March Athlete of the Month is Spank! Spank joined the CFA Family just over a year ago and has established herself as a staple in the lovingly termed “6:00 pm Ass Class.”  She comes in and works hard, no matter what the day has thrown at her and we love that she is willing to come in and move her body at the level she’s feeling for the day. We like to call that “fitness maturity” around here.  Spank is one of our biggest advocates, always spreading the good word of CFA and we are forever grateful to her for that! We’ve loved being part of the journey with her and celebrating the wins along the way! Spank, we are honored to have you as our March Athlete of the Month and as an awesome part of this team. Thanks for your all your hard work and we look forward to seeing all you accomplish in the years to come! Congratulations!

State your Name and/or Nickname please:
Spank …and only Spank
Words to live by?
Currently, movement is medicine, just keep showing up.
What is your fitness background?
Fast pitch catcher, half-marathons, competitive roller derby and now the cult of crossfit.
How long have you been CrossFitting?
Informally, two years (I worked out 1:1 w/ a CF Coach), formally a year at CFA.
Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
My first day of cross fit was in a gym in Portland OR and I injured myself in the first workout. The second time I did crossfit was in another gym in Portland and I injured myself again in the first work out. It wasn’t until my friend Dan (^coach above) worked with me 1:1 in Austin to show me that CrossFit could be safe and it was all about the gym, the coaching and being smart. Today, I’m surrounded by an entire team of family and friends who ensure I keep moving, but in a way that doesn’t hurt me.
What’s your favorite part of CrossFit Austin?
The 6:00 PM Ass Class. Yelling at people for dropping their bar bells….so gauche. Writing inappropriate things on Stacie’s work board.
Current Training Goals/PRs?
I love doing handstands, but a recent shoulder diagnosis means I have a long road ahead of me to get back to overhead strength. Ironic, considering my first 9 months at CFA, I couldn’t use my legs and I was the strict press queen. 🙂
What advice do you have for folks just starting out in CrossFit?
Listen to your body, forget what other people around you are doing, FORM FORM FORM FORM. Educate yourself so you don’t wreck yourself. Just show up. Some days I just sit in the corner on a rower, but I’m still there and I’m still moving.
How do you balance staying focused in your training when life gets busy?
CFA has pretty much saved my mental and physical sanity. I generally place making it to the gym above just about everything else. I make it clear to my co-workers, friends and family that not making it to the gym is bad for them. lol
What is your cheat meal go-to?
Grilled cheese sammies or Velveeta Mac n Cheese
How do you use your fitness outside of the gym?
Yard work, home projects, flexing in no-flex zones.
What are the biggest challenges you’ve faced in your fitness journey?
10 years of roller derby fairly well destroyed my body. There really isn’t a day that I show up where something major isn’t hurting. Ibuprofen is my bestest friend.
Tell us about a moment you felt most proud of yourself during a workout.
Increasing my front squat PR by 40% and the moment I was able to do my first box jump after breaking my leg.
If you could create a WOD and name it for yourself, what would it be?
“What fresh hell is this?’ – Rowing, Burpees, Deadlifts, Situps
What keeps you going on the days you don’t feel like it?
There are many days where pain, depression, and introversion keep me from wanting to show up… but I know that not showing up would just compound those problems. So I drag myself there, even if it means I’m crying while working out…because 9 times out of 10, when I show up… I don’t cry…I laugh, I get hugs, I get to swear a lot, and loudly.
What are your hobbies, interests and/or talents outside of CrossFit?
I have a car-caine addiction, I like to garden, I enjoy prepping for the zombie apocalypse, I’ve been told I can cook.
Tell us something we don’t know about you…
I’m a Santa Muertista.
Leave the fine folks of CrossFit Austin with some parting words…
Not all crossfit gyms are created equal. CFA is about family, community and love. I have never worked out with such a diverse and supportive group of humans. I’m going to keep referring people until I get stock options
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February Athlete of the Month || Ryan Vonier!!

Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.

Our February Athlete of the Month is Ryan Vonier! Ryan joined the CFA Family just over a year ago, but he was no stranger to CrossFit when he came on board! Ryan jumped right in with the 5:30 am Power Hour (aka Cash Out) Crew! He knows what it takes to stay consistent and he’s gotten the whole fambam moving and grooving with CFA. We love seeing his wife and 3 daughters (wow, a little outnumbered there aren’t ya Ryan?? 😉) in the gym growing together. We’ve loved being part of the journey with Ryan and celebrating the wins along the way! Ryan, we are honored to have you as our February Athlete of the Month and as an awesome part of this team. Thanks for your all your hard work and we look forward to seeing all you accomplish in the years to come! Congratulations!

State your Name and/or Nickname please:
Ryan Vonier 

Words to live by?
Go big or go home.. 

What is your fitness background?
I’ve played sports my entire life (football, baseball, basketball, track&field, etc) When I was in JR high, I started taking fitness pretty seriously. I begged my dad for a weight bench for months and finally got one for my birthday and I lived on that thing for many years. Almost exclusively to Bench Press  

How long have you been CrossFitting?
Signed up for a 6-week Crossfit challenge in April of 2019 – I’ve been hooked ever since. 

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
I was definitely intrigued, but I was pretty suspect of the whole scene. 5 minutes into the warmup, I knew that this was what I needed to be doing with my life. My first workout was FIGHT GONE BAD and although it kicked my ass, I absolutely loved it. I’ve completed that workout a few times since and its cool to look back out my old scores and how much progress I’ve actually made. 

What’s your favorite part of CrossFit Austin?
I think the programming is awesome! I really enjoy the strength and skill cycles along with the scaleup and cashout options. I’m also a huge fan of all the members and coaches! Its been a great transition for myself and my family moving to Austin last year. 

Current Training Goals/PRs?
Consistent BMU’s, Consistent DU’s, and somewhere in the not so distant future, handstand walks and pistols 

What advice do you have for folks just starting out in CrossFit?
Load it up and go unbroken  

How do you balance staying focused in your training when life gets busy?
Not easy, getting  myself in the habit of waking up at 4:45am everyday and get some training in at 530am has been such a huge benefit for me. This allows me to to get a good workout in and go about the rest of my day as I normally would. I hate when I’m unable to workout first thing in the morning – I just feel lethargic and gross. 

What is your cheat meal go-to?
I would have to say pizza, beer, and cereal..

How do you use your fitness outside of the gym?
Playing with my 3 active daughters and keeping up with them.  I also still enjoy playing recreational sports. Shout out to the CFA volleyball team! I played competitive softball for several  years, but haven’t played in a couple years now, looking at getting back into it. So  if anyone is looking for a token old man pitcher with some pretty serious pop in his bat…just let me know 

What are the biggest challenges you’ve faced in your fitness journey?
Not being able to perform all movements. When I first started crossfit, it was pretty discouraging, but I was confident that I would pick everything up in the first few months…WRONG! I still struggle with many movements, but I’ve come a very long way. My aspirations to be a Masters athlete have faded, but I still have plenty goals I look forward to hitting, no matter how long it takes.

Tell us about a moment you felt most proud of yourself during a workout.
There are actually several, but my favorite/proud moment to date was at my previous Crossfit box. Long story short: I was about 1 year into crossfit, and we had a new young guy drop-in (all sorts of fitness experience and in real good shape but he had never done a WOD before). We had an instant rapport, as he was very competitive and into sports, etc. He was also talking all sorts of friendly smack before the workout ( 5 rds: 400m run, KB swings, and goblet squats) The first 3 rounds he kept up with me, but on the 4th run I pulled away, and when I went out for the 5th run, I found him on the backside of the bldg. keeled over and throwing up. He was physically ok, so I kept going – after the workout though, it was great to see how humble he was and his new found respect for crossfit athletes. We had a good laugh about it, and he actually ended up joining the gym. 

If you could create a WOD and name it for yourself, what would it be? 

“LET’S GO!” 

5RFT: 

(buy in 30 burpees)

5 rope climbs

10 bench press (205, 135)

15 pullups

20 wall balls (30, 20)

25 situps

400m run

(buy out 30 burpees)

*scale up – weighted vest (20, 15)

What keeps you going on the days you don’t feel like it?
Knowing how crappy I’ll feel if don’t put in the work. I’ve done it once or twice and I’ve regretted it every time. My body doesn’t respond well to rest..  

What are your hobbies, interests and/or talents outside of CrossFit?
Big sports fan – not as invested as I used to be but my mood is still affected whether my teams win/lose (Raiders, Detroit Tigers, and Ohio State). I still enjoy playing any sport or game. Mostly, I enjoy spending time with my wife and kids – which usually revolves around playing sports and games. 

Tell us something we don’t know about you…
I may come off as super tough, rugged, barrel-chested man HAHA,  but I’m honestly a pretty big softy, I cry way too often watching movies or watching my daughters succeed..

Leave the fine folks of CrossFit Austin with some parting words…
Take a deep breath and go unbroken..  😉

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Intramural Open 2022

REGISTER

 

The 2022 NOBULL CrossFit Open – New Sponsor, no Dave Castro, we literally have no idea what to expect, but we DO know we’re going to have a dang good time either way! Yeehaw!

We’re already taking some steps to help get you ready. You’ll be seeing more specific skill portions in class, working past Open WODs into the programming, doing some extra PT sessions… all in hopes of preparing for the next Open.

More details will come soon with specifics on teams and game outlines, but for now we just wanted to get the word out because when the time comes, we’re going to have to act fast!

Who:
Open to all CFA members of all skill levels.

What:
The Intramural Open experience is a team format take on the CrossFit Games Open. All participants will be placed into a blind draft (Feb 19!!) and then drafted into different teams managed by your Team Captains.

Points will be earned by things like:

Participating in the Open Workouts
Top performance in the Open Workouts
Team Spirit
Team Outings

And more… To be determined, but will be established before we begin!

When:
Starting on February 24, one workout will be released from CFHQ each week for 3 weeks on Thursday evenings. We will program the workouts as part of the normally scheduled programming on Fridays  AND we will have an additional schedule that will be the BIG time for teams to gather and have a fun time together on Friday evenings. Special make ups outside of the classes/events may be requested and addressed on a case-by-base basis. The Intramural Open experience will wrap up with the final WOD announced on March 10th and we’ll have our wrap party Friday the 11th!!

Where:
The workouts will be run at the gym as part of the normal class sessions and during a special events schedule Friday evenings. If you are traveling during this time period, you may also find an affiliate to complete the standard workouts with to earn your participation points.

Why:
Because it’s fun and we believe it’ll make you better in more ways that just improving your health and fitness. Cheering each on other on in this environment gives you an experience that you can’t find anywhere else. The Open is a great way to test to see where your current potential is. I encourage everyone to participate because it’s the path that’s going to allow you to pursue your most positive potential and be able to connect with other fellow CFA family members.

For those that want to submit scores via the CFHQ Open, please feel free to do so, make sure you have a judge for your workout, and we will validate your scores via the CFHQ system accordingly. Please note, it is NOT a requirement that you sign up through HQ in order to participate with us. Signing up through HQ will allow you to see how you rank with the rest of the world, but we don’t require it for IMO.

How:
Sign up online through the Triib Events HERE!! The registration fee is $40. This includes your t-shirt, entry fee, and funding for the finals party and winning team’s prizes

REGISTRATION DEADLINE – Saturday, February 19th – The draft happens on the 19th and then we’ll order team shirts!

Again, you DO NOT have to register through CFHQ to register for the intramural open. You ONLY need to register with HQ if you want to submit your scores worldwide.

PRIZES
The top team will earn a GRAND prize. Details released soon!

Our focus is on FUN. We want participation because it will make you fitter, and it will get you high-fives and you’ll be happy and love life more and glow and stuff.

Please don’t hesitate to ask questions or if you have any reservations about any unique challenges, I’m positive we can work it out.

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Introducing Your 2021 Iron Buffalo Recipients!

.Every year, we’ve chosen a male and female that stood out to us and exemplified the things that we look for in members of our community. We call this award The Iron Buffalo. The athletes chosen were not limited to physical ability alone, although both of these athletes are quite talented in their individual areas. The award also encompasses their ability to connect with their fellow CFA members, their continuous drive, and their commitment not only to this community, but to their own longevity, health, and overall being.

As Tim was considering the elements of this award, he turned to his own family and his own history. The Buffalo has been a symbol in his family for many years. From family homesteading a ranch in Buffalo, Texas where he and his brother made many childhood memories, to his hometown in Bartlesville, OK where Buffalo statues line the intersections of the city. Even the company he formed to purchase the gym, The Buffalo Collective, uses the symbol.

The Buffalo, in Native American culture symbolizes a spirit of abundance and friendship. As a totem it symbolizes earth-centeredness, selflessness, and the power of a team unit. The buffalo itself is a symbol of power. It has the strength the carry heavy burdens, not just physically, but in all aspects. We find all of these qualities to be what we looked for in our athletes of the year and could not be more proud to call them the Iron Buffalo recipients.

These athletes exemplify all of these amazing qualities and more. They lead by example. They work hard. Their family and friends are a priority in their lives and they uplift and encourage those around them. We are so honored to share the interviews of our 2021 Iron Buffalo recipients, Annalisa Guartuche and Daniel Arrendondo. Congratulations you two! We’re grateful to have you as a part of this team and this family.

 

ANNALISA GUARTUCHE

 

When did you join the CFA community?

I joined in 2018

What is one of your most memorable moments from your early days at CFA? Any ‘newbie’ stories you’d like to share?

My most memorable moment was not understanding the language written on the white board as coaches explained the workout at the beginning of class. Lol. I literally joined not knowing anything about CrossFit. I didn’t know what half the names of the movements were.

What is it about CFA that you love or that is different from other sports/programs you’ve tried?

The community, the atmosphere, the camaraderie at CFA is the best & makes it easier to look forward to investing time at the gym.

×What advice would you give yourself if you could go back in time to when you first started CrossFit? 

I would’ve told myself to start sooner

What was your initial reason for starting (your ‘why’)? How has that ‘Why’ changed?

My  ‘Why’ was because I needed to be active. I needed to exercise, but didn’t want to go to a traditional gym, i.g. gold’s or la fitness, & plan a workout schedule. I didn’t want to feel uncomfortable or worried about being judged. Joining CFA, there is no judgment & coaches are happy to help. Now, my ‘Why’ is, I do this because it makes me happy. 

How did you create long term fitness/CrossFit success for yourself?

I created long term success by being disciplined… because I am not always motivated. Discipline gets me up every morning, knowing I have a commitment I need to tend to.

What makes you come in and train on days when you don’t want to? 

My fellow athletes at the gym. I know we all push through to show up & that’s the dedication that we all need to see.

Recent PRs?

Recent PR was power cleaning 125. Came out of nowhere! Also, completing 9 TTB unbroken.

Current training goals?

Current training goals are to attend weightlifting classes with Dylan on Saturdays. I finally attended my first class after 3 years of me telling him, “I’ll go one day”!

Tell us about an obstacle you have had to work through in your training. How did you work through it?

Being consistent was a huge struggle for me at first. Once I switched my plan to unlimited, I told myself I’m committed to showing up everyday.

What is your cheat meal go to?

Cheat meal… there’s too many. I love me some street tacos, wings, burgers with fries… the list can go on. Haha

What does the Iron Buffalo title mean to you?

This title means/proves hard work doesn’t go unrecognized. I didn’t think I was strong enough or fast enough, but this opened my eyes and made me realize it’s about showing up and doing your best.

Thoughts upon winning the title?

Mind blown! I didn’t expect my name to be mentioned. I was literally speechless & filled with exhilaration.

How will you use your new found Buffalo Strength?

I will continue to grow & use my strength daily at home, work, & gym. I also want to be a good role model to my kiddos. Hopefully they’ll grow interests in living a healthy active life.

What are you most excited about in the upcoming year? Gym related and/or personally?

I’m most excited about the strength I want to gain this year. I’m excited about joining more comps, even if I’m in the scaled division. I’m excited about being more involved.

Leave the fine folks of CFA with some parting wisdom.

Hi all! Let’s get this show rolling! We are one at CFA!

 

 

 

 

 

 

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

 

DANIEL ARRENDONDO

 

When did you join the CFA community?

Spring 2016

What is one of your most memorable moments from your early days at CFA? Any ‘newbie’ stories you’d like to share?

When I first started, Tim always (and still) talked about setting the next goal. I first started at “health minus minus minus” and mentioned I would never be able to do RX (Performance). He would say “That’s not important.” What’s our next progression? It is progress and sustainability”. From pull-ups, to handstand push ups, to MURPH…I’m now making reality what used to seem like a just a dream. I get to decide my health and fitness journey!

 

 

What is it about CFA that you love or that is different from other sports/programs you’ve tried?

I have a family here who supports, encourages, and cheers each other on! Also there’s a knowledgeable coach at every class!

What advice would you give yourself if you could go back in time to when you first started CrossFit?

Worry less. Stick with it. Diet matters more than you think.

What was your initial reason for starting (your ‘why’)? How has that ‘Why’ changed?

Initially to get a beach body and to be able to do a pull-up. It seemed impossible. It’s now a part of my health and fitness life. I’d be very sad and unhealthy without it.

How did you create long term fitness/CrossFit success for yourself?

Investing in training sessions at the beginning helped so much. I need to sprinkle them in again. I just kept coming at least three times a week and knew that it was never going to be perfect. Perfection is an illusion, but way to keep us reaching for realistic goals.

 

 

What makes you come in and train on days when you don’t want to?

Knowing that even if I’m late, I’m going to always feel better I came. I only ever regret skipping. I never regret showing up.

Recent PRs?

230 BS ….from 140
305 DL….from 185
Hand stand push-up
45lb. Weighted pull-up
Triple unders

Current training goals?

Smoke old MURPH time
Muscle-Up!!!!
Be on time more!
Work on flexibility

Tell us about an obstacle you have had to work through in your training. How did you work through it?

I injured my wrist in thrusters and had to modify for 6 weeks. Knuckle push-ups only. Different hold for front squats. Modified press movements. It was so frustrating, but I needed to heal to be able to get it back and every coach understood and helped. I’m back to 99%.

Also losing close dad and grandma the last couple years has weighed heavily on me emotionally and at times my motivation escapes me ….BUT friends, family, the chorus and CFA keep providing the love and I appreciate you guys so much!

What is your cheat meal go to?

Steak Country basket from Dairy Queen, Honey Walnut Shrimp from Panda, Gatti’s Hamburger Pizza, apple pie minis from Pie Bar, and a cold can of Coke!

What does the Iron Buffalo title mean to you?

That the coaches have seen me progress and persevere through the ups and the downs. That I have truly found a niche of training that is successful and sustainable!

 

 

Thoughts upon winning the title?

I literally cried in my car after directing the choir concert. It was unexpected and I only hate I couldn’t be there to celebrate with y’all.

How will you use your new found Buffalo Strength?

To encourage our newbies and be a good example!

What are you most excited about in the upcoming year? Gym related and/or personally?

In-person work situation and that we have such large classes and good vibes in the gym.

 

Leave the fine folks of CFA with some parting wisdom.

This is your journey. You will have successes and failures and that’s ok. Some days you will challenge yourself and some days just showing up is the challenge and that’s ok too. I want to be living, laughing, dancing, singing and CrossFitting in my 80’s so I’m gonna keep showing up, live my best life, be kind and let the good times roll!

 

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