A. 18:00 E303
2 Front Squatsx 6 sets
*Build to a heavy double, no tempo no pause
B.21-18-15-12-9-3
Wall Balls @ 20 / 14
Burpees
Pull-ups
*Time recorded
“The world is the great gymnasium where we come to make ourselves strong.” – Swami Vivekananda
*Oly center will only be open to Ursula and registered Expert Series participants 10-12 – There is still some space left! REGISTER HERE
2 Person Teams
1 Mile Run
4 Rounds
10 Push-Ups
15 Partener Pull-Ups
20 Unweighted Walking Lunges / leg
*Partners run mile together, alternate after each movement, all team members will complete all reps and rounds.
Example Round:
Partner 1:10 Push-Ups
Partner 2: 10 Push-Ups
Partner 1: 15 Partener Pull-Ups
Partner 2: 15 Partener Pull-Ups
Partner 1: 20 Unweighted Walking Lunges / leg
Partner 2: 20 Unweighted Walking Lunges / leg
T-Shirt order will be placed with the printer MONDAY MORNING! Click here to place your preorder and reserve you style/size
A. For Time:
30 Strict Pull-ups
*in set of 2-3 reps at a time
B. 20:00 for Quality
100 Double Unders
20 Unweighted Lunges
15 1 Arm KB Swings / Arm @ 20K / 16K
10 Hanging Straight Leg Raises (strict)
Get those t-shirt orders in by Monday!
There are still a few spots available for this weekend and next weekend with Ursula!
REGISTER for the Expert Series!
5 Rounds
12 TTB
12 Box Jumps
12 Thrusters @ 95 / 65
200 M Run
*Time Recorded
*20:00 Cap
“You can always improve your fitness if you keep training.” -Pastor Maldonado
A. 16:00 E202
Back Squat
Set 1 – 2 reps @ 75%
Set 2 – 2 reps @ 80%
Set 3 – 2 reps @ 85%
Set 4 – 1 rep @ 90%
Sets 5-8 – 1 rep @ 90-95%
B. 12:00 EMOM
Power Snatch x2x6 @ 70%
C. 10:00 EMOM
Min 1 – Max Strict Pull-ups
Min 2 – 8 Hollow Rocks
Pre-Order your new CFA SWAG!
Heather Grey or Navy in each style – Front print will be the “CFA” design and back print will be the CrossFit Austin logo in red, placed between the shoulder blades.
Styles available –
Women’s cut tees – Bella + Canvas
Solid Colors: 100% combed and ring-spun cotton, 30 single 4.2 oz. (Ash – 99% combed and ring-spun cotton 1% poly)
Heather/Blend Colors: 52% combed and ring-spun cotton 48% poly (Ath. Heather – 90% combed and ring-spun cotton 10% poly)
Women’s cut tanks (run snug) – Next Level
Fabric: Light Weight Cotton Poly Jersey
30 Single 132g 3.9oz 60% Combed Ring-Spun Cotton 40% Polyester. Fabric Laundered
Unisex tees – American Apparel
Navy – • Fine Jersey (100% Cotton) construction – Durable rib neckband
Heather Grey – • Tri-Blend (50% Polyester / 25% Cotton / 25% Rayon) construction • Polyester retains shape and elasticity; Cotton lends both comfort and durability; addition of Rayon makes for a unique texture and drapes against the body for a slimming look • Durable rib neckband
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28-30
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32-33
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36-38
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Unisex tanks
• Fine Jersey (100% Cotton) construction (Heather Grey contains 10% Polyester)
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M
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29-31
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34-36
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38-40
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42-44
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46-48
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48-50
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50-52
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Waist (inches)
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27-29
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28-30
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A. 4 Rounds
:20 – :30 Chest to Bar Hold
:30 – :45 Nose to Wall Handstand Hold
2-3 reps of :10 Bridge-Ups Holds
B. 18:00 EMOM
Min 1 – 4 Burpee Box Jumps Overs @ 24/20
Min 2 – 6 DL @ 225 / 135
Min 3 – 8 Push-ups
A. 16:00 E202
Squat Clean x1x8 @ 80-90% of Max
B. 3 Rounds
12 TTBs
15 Hang Squat Cleans @ 95/65
800 M Run
*Time Recorded
*30:00 Cap
“I really want women to throw their shoulders back and stand up straight and use their big girl voices and not feel like they’re compromising their femininity to be strong and smart.” – Katie Aselton
#badassbabes
Two Person Teams
18:00 AMRAP
9 Power Cleans @ 135 / 95
6 Front Squats @ 135 / 95
3 Push Press @ 135 / 95
*Team members rotate after completed rounds
*Total Rounds + Reps recorded
First session with Ursula starts at 10:00 am!
Register Here
A. 16:00 EMOM
Min 1 – 1 Pull-ups w/:05- :10 Negatives
Min 2 – 10 Hollow Rock
Min 3 – 1:00 Max Strict Pull-ups
Min 4 – Rest
B. 4 Rounds for Quality
20 Unweighted Lunges
15 1 Arm KB Swings / Arm @ 20K / 16K
10 Groiners / leg
50 M Farmers Walk @ 32K/24K
There are still a few spots! Tomorrow starts Day 1 of The Expert Series with Ursula Garza Papandrea!
Image courtesy of HookGrip