WOD 8/12

Make up / Active Recovery

A. 8 RM Single Arm Press / arm in 10:00

B. 8 RM Single Arm High Pull / arm in 10:00

C. 3 Rounds
5/arm Single Arm KB Swings
10/arm Suitcase DLs
10 PVC/Bar No Hip Muscle Snatch
400 M Run

WOD 8/11

Test 5

“Every Second Counts”
5 Rounds
5 Deadlifts @ 225 / 135
10 Burpees
*12:00 Time Cap
*Time or reps recorded

“Failure will never overtake me if my determination to succeed is strong enough.” Og Mandino

You ready for this test WOD? Coach Mark is! Show us your game face!


WOD 8/9

Test 3
A. Build to a 1 RM Squat Clean in 20:00
*Weight recorded

B. 12:00 E303
Tempo Front Squat x3x4 @ 42X1 by feel
(:04 down, :02 in bottom)

Test 4
C. Max Unbroken Strict Pull-ups (Overhand grip) 10:00 3 attempts
*reps recorded

Registration for The Expert Series – Int/Adv Gymnastics Clinic with David Henderson is now open!
Check it out!

expert series


The Expert Series || Int/Adv Gymnastics Clinic with David Henderson



CONTACT: Frontdesk@crossfitaustin.com for 3-Day discount rate

About our Expert:

CFA is proud to welcome our very own David Henderson as our Expert Series coach this month. David has honed his craft under some of the greatest gymnastics coaches in the world including 3x USA Olympic Head Coach, Kevin Mazeika, one of China’s top coaches, Xiao Yuan, 2x Olympic Champion from Ukraine, Rustam Sharipov, and current U.S. Olympic Men’s Gymnastics head coach Mark Williams.  As an athlete David is a 4x NCAA National Champion (3-Team, 1-Individual) and 5-time All-American, and spent 3 years training at the OTC with the men’s national team. At the culmination of his competitive gymnastics career David spent four years as a professional acrobat as a part of the Cirque du Solei Company.

David now resides in Austin as Head Coach and Men’s Program Director at Star Center Gymnastics. David also currently travels the country teaching CrossFit specific gymnastic methods as a part of I99 Fit.

David’s concept is that he, “…teaches life lessons and principles using the tool of gymnastics.”

Saturdays August 27th,  September 3rd, and September 10th

10 am – Noon

$75 / session or $200 for all 3 sessions (limited to 12 athletes / session)
CONTACT: Frontdesk@crossfitaustin.com for 3-Day discount rate

Movement Focus:
Progressions for Muscle-ups (Strict & Kipping)
Progressions for pull-ups (Strict, Kipping, Butterfly, & Bar muscle-ups)
Handstand control and handstand walking
Core control, mobility, flexibility and body control for all gymnastics movements


Experience Level / Prerequisite :
This is an Intermediate to advanced course. Athletes should have at least a year of experience utilizing gymnastics in their training (rings, handstands, pull-ups, etc.) This is not a beginners course, athletes should have the ability to perform a minimum of 3 strict pull-ups, 3 strict dips, and 3 kipping pull-ups. If you have any question as to whether you’re prepared to take the class please contact us at info@crossfitaustin.com .


Full Bio:
David began his career in gymnastics at the age of 12, considerably late for a gymnast, yet excelled quickly to the highest ranks. Within four years he was on the National Team representing USA at the international level. He was coached by the top coaches in the world ranging from the 3x USA Olympic Head Coach, Kevin Mazeika, one of China’s top coaches, Xiao Yuan, and 2x Olympic Champion from Ukraine, Rustam Sharipov. Following his junior career, he attended the University of Oklahoma on a full- ride scholarship where he helped establish the dynastic reputation in the men’s program. He was a 4x NCAA National Champion (3-Team, 1-Individual) and 5-time All-American. Upon graduating, in 2006, with a degree in Anthropology, he then continued his competitive career at the U.S. Olympic Training Center in Colorado Springs, Colorado for three years. At the culmination of his competitive career he decided to move into the field of acrobatic performance.

In 2010, David joined the spectacular company, Cirque du Soleil, by completing the General Formation. Yet, prior to his actually joining a Cirque show, he performed as a Tumble Monkey in the Festival of the Lion King at Walt Disney World’s Animal Kingdom. After six months of performing in the Lion King he then went on to perform as a flyer in two shows for Cirque du Soleil. He toured throughout Europe in the show, Corteo, for one year with his family. At the end of his tour he was offered another contract to perform and tour North America in the show Totem for another year. He remains active with Cirque on special requests.

Learning much about himself and the world while in the circus, he then chose to take his family and live “off the grid” in California for four months in order to learn the principles of permaculture. He is fascinated with nature and all that this world has to offer. After trying his hand in the field (quite literally), he honored his true calling which was to be back in the gym as a gymnastics coach. Realizing that he could offer more to humanity through what he knows best, David and his family found a home in Austin, Texas, where he now resides as Head Coach and Men’s Program Director at Star Center Gymnastics. David’s concept is that he, “…teaches life lessons and principles using the tool of gymnastics.”

David was recently introduced to the CrossFit world through providing handstand clinics in the Austin-area over the past year. He now offers his expertise to people interested in enhancing their understanding and development of the gymnastic elements within CrossFit.

David Henderson lives with his wife, Kai, and three daughters, Sanoa, Gaia, and Ea and their dog, Osiris. His interests are cognitive development, philosophy, the study of the human body through Anatomy Trains and other Structural Integration practices, health and well-being, nutrition, and overall holistic living.

WOD 8/8

Make up / Active Recovery

A.80 yd Max Weight  Farmer Carry  / hand  in 10:00 (3 attempts only)
*Weight recorded

B. 80 yd Max Weight Waiter Carry / hand  in 10:00  (3 attempts only)
*Weight recorded

2 Rounds
In 5:00
800 M Run
100 M Unweight Walking Lunge
Rest 3:00 + remainder of cap time

Shirts are in! Big props to New Standard Manufacturing for the new threads! 
If you pre-ordered, pick up on the table up front. We will have additional inventory for sale by Tuesday afternoon!

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WOD 8/7 – Test week!

Test 1
A. In 15:00

Build to 1 RM Back Squat w/ :02 Pause

*Weight recorded

Test 2
“Toe, Toe, Toe, your boat”

B. 30-20-10
Box Jumps @ 24/20
Toes to Bar
Thrusters @ 95/65
*15:00 Time Cap
*Time or reps recorded

“If you’re walking down the right path and you’re willing to keep walking, eventually you’ll make progress.” -Barack Obama

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WOD 8/6

In teams of 2…

Power Snatch @ 95/65
Box Jumps @ 24/20
Ring Dips / Push-ups @ 24/20

Partner 1: Round of 10
Partner 2: Round of 9
Partner 1: Round of 8
Partner 2: Round of 7
Partner 1: Round of 6
Partner 2: Round of 5

Next week is post-test week! The end of the cycle is near! 

Attaboy! Chris Williamson

Happy Friday, All! I just want to give a quick shout out to Chris Williamson! This guy has been doing PT with me once a week for the last few months and he’s made huge improvements along the way. He comes in to group class 3-4 times a week and works with me 1 time a week. We’ve worked everything from mobility to technical break downs and he’s done a great job carrying our personal work over to group class. I see him doing his homework and getting great results. Kudos to you Chris for putting in the hours and making a solid commitment to your health and fitness journey.

Thanks for all your hard work and great company!
-Coach Gen

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WOD 8/5

In teams of two…

A. 2K Row Relay Race
(switch every 500 M)
10:00 Cap

Rest 5:00 then

B. 2 Mile Relay Race
(Switch every 400 M)
10:00 Cap

Rest 5:00 then

C. 50 Strict Pull-ups
*switch every 2 reps

*times of A, B, and C recorded

August Athlete of The Month: Gilbert Nevarez!!
Check out his interview


August Athlete of The Month – Gilbert Nevarez!

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 August Athlete of the Month is Gilbert Nevarez! Gilbert became a member at CFA back in September of 2013 and I still remember when he started! He has always been such a friendly face! Gilbert is a devout 6:30 am guy. Like clockwork, he walks in with a smile and says “Good morning!” He gives his all in every single workout and it’s been a pleasure watching him grow in his years here. We’re excited to watch him continue to progress for many more years! Gilbert, we are proud to have you as our August Athlete of the Month and as an awesome part of this community. Congratulations!

Words to live by?gilbert3
Treat others how you would like to be treated.

What is your fitness background?
Before CFA, running around town lake, mountain bike riding the greenbelt, and cycling.

How long have you been CrossFitting?
Going on 3 years

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
Felt a little intimidated at first, with all the bad ass athletes around this gym. It took me a while to realize that I was not competing with anyone but myself. Looking back, I have also realized that the soreness never goes away. Every workout is a challenge and awesome!

What’s your favorite part of CrossFit Austin?
The coaches and the members! It is such an awesome environment. Never a boring moment here. Always a great time!

Current Training Goals/PRs?
Finish a Spartan Beast in October.

What advice do you have for folks just starting out in CrossFit?
Listen to your body. Do what only your mind and body can handle. Hove lots of fun while your doing your workout. Remember that you are only in competition with yourself.

What is your cheat meal go to?gilbert2
Whataburger with cheese all the way! I have tried them all in Austin. Even though there are a few excellent ones out there, Whataburger is old school! Born
and raised in Texas and consistently good. And don’t ever tell me In and Out is better!

Tell us about a moment you felt most proud of yourself during a workout.
Finishing my first Karen!

If you could create a WOD and name it for yourself, what would it be?
It would be one that makes me feel like my heart feels like it is going to jump out of my chest! I absolutely love heart throbbing work outs! Probably name it Heart Attack or something like that.

What are your hobbies, interests and/or talents outside of CrossFit?
Traveling out near the beach as much as possible.

Tell us something we don’t know about you…
I enjoy doing volunteer work in other countries at least once a year. After volunteering my first time 10 years ago, I was hooked! It was so fulfilling to help the less fortunate. It opened my eyes to see that we have it made here! It definitely puts me back in check every time I go out.gilbert1

Longhorns or Aggies?
Definitely a Longhorn! Even though I don’t get to make it out to many games as much as I used to, I am a Longhorn at heart! Hook Em!

Leave the fine folks of CrossFit Austin with some parting words:
Shout out to all you awesome coaches! If it wasn’t for the awesome coaching skills, I would not have been here almost 3 years. I am honored to be a member at CFA! I am honored to have been chosen this month AOM!