A. 3 Rounds
100 M SA Farmers Walk / Arm
8-10 SA OVHD Squat
10 Step-up / Leg
B. 3 Rounds
400 M Run
12 Horz. Ring Rows
8 Plate GTO @ 45/25
Join us this evening for Friday Night Lights || 16.5 Presented by Airrosti!
{Details}
A. 16:00 E202
Min1- 3 TnG Hang Power Cleans @ 65-75%
Min2- 25-30 DUs
B. 21-15-9
Front Squats @ 135/95
TTB
Join us for the last Open WOD watch party! 16.5 will be announced at 7:00 pm!
(Details)
A. 10:00 E2O2
3 Box Squat @ 80%
B. 18:00 EMOM
Min 1: 3/arm DB Snatch by feel
Min 2: 2-3 Horizontal Ring Rows
Min 3: Rest
C. 16:00 EMOM
Min 1: 5/leg Lateral Step-ups
Min 2: 5 Garza Get-ups
Join CrossFit Austin and Airrosti Rehab Centers for Friday Night Lights on March 25th at 6:30PM.
We’ll tackle 16.5 and enjoy music, food, beer, and wine! You can also enter to win some awesome swag from Airrosti and the first 20 participants to register for the heats receive an exclusive Airrosti CrossFit Games t-shirt!
Register here: https://clients.mindbodyonline.com/classic/ws…
Follow our event page for updates: https://www.facebook.com/events/474706649393594/
A. 12:00 E202
Min 1: OVHD Squat x5x4 by feel
Min 2: Strict TTB x3-6×4 by feel
Min3: Rest
B. 3 Rounds
400 M Run
21 Wall Balls @ 20, 14
12 Burpees
*Time recorded
*20:00 Cap
“The most important thing is being passionate about what you’re doing and always give it your all. That is the key to success.” -Charlie White
A. 4:00 EMOM
1 Hip Muscle Clean + 1 Hip Power Clean + Front Squat
6:00 E202
Hang Power Clean + Front Squat
10:00 E202
1 Power Clean by feel
*Weight Recorded
B. 10 CTB Pull-ups
15 DL @ 185 / 105
20 Hand Release Push-ups
40 Walking Lunges (total)
20 Hand Release Push-ups
15 DL @ 185 / 105
10 CTB Pull-ups
*Time recorded
*20:00 Cap
“Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do.”- Pele
Thanks for coming out Julie!
Join us from 10-10:30 am for a meet & greet with Julie Foucher! 10:00 am class has been pushed to 10:30am.
16.4
13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
M 225 lb. / 20-lb. ball
F 155 lb. / 14-lb. ball
A. 12:00 E2O2
2 Front Squat @ 80%
B. For Quality
50 Cal Row
200 M Farmers Walk
50 DB Power Snatch (total)
200 M Farmers Walk
50 Cal Row
Join us tomorrow morning (Saturday) for a Meet & Greet with Athlete, Julie Foucher from 10:00 am to 10:30 am!
(10 am class will begin at 10:30 am)
A.16:00 EM0M
Min1: 3 TnG Power Snatch @ 65-75%
Min2: 20 Double Unders
B. 3 Rounds
8 Hang Squat Clean @ 95/65
8 Box Jumps @ 24/20
*time recorded
Rest 5:00
1 Mile Time Trial
*time recorded
Join us at 6:45 pm for the announcement of 16.4!
About two years ago, everyone’s favorite bearded CrossFit superstar Lucas Parker posted this on instagram:
Since then the world realized “You’re only cool if you stretch your groin”.
In all seriousness regular stretching and foam rolling your groin has a myriad of benefits from helping relieve knee and lower back pain to improving the bottom of your squat, and giving you a stronger set up position in the Olympic lifts. I like the KISS method for mobility so you won’t find any bands or fancy contraptions in our stretching series below. Good ole fashion gravity will be doing the work in these stretches, and the whole routine should take no longer than 10 minutes. Lastly it’s important to remember not to be over aggressive when stretching, if a stretch gives you excessive pain or any numbness discontinue immediately.
Groin on the Wall Stretch
- Lay flat on your back with your butt all the way against the wall
- Let your legs fall to side and spread as far apart as possible
- Relax your feet do not pull your toes back or flex your calves
- Take long deep breaths through your belly, gently increase the stretch as you exhale
Frog Stretch
- On your forearms and knees, face down on the floor point your feet out, and let your your knees spread wide
- Using your forearms to gently push your hips back and keep your chest as close to the floor as possible
- Take long deep breaths through your belly, gently increase the stretch as you exhale
Lizard Stretch
- This stretch will also incorporate the hip capsule and hip flexors
- Kneeling on one knee, lower your hand or forearm to the ground
- Try to keep your torso as close to the “up” leg as possible
- Take long deep breaths through your belly, gently increase the stretch as you exhale
Standing Groin Stretch
- Standing up prop a straight leg up on a box or elevated surface so your foot is above your waist
- Increase the stretch by slowly squatting with leg you are standing on
- Take long deep breaths through your belly, gently increase the stretch as you exhale
Those are the stretches now here’s the routine.
3:00 Groin on the Wall Stretch
2:00 Frog Stretch
1:00 Lizard stretch right leg
1:00 Lizard stretch left leg
1:00 Standing Groin stretch right leg
1:00 Standing Groin stretch left leg
This is a great series of stretches to do on a daily basis at night or in the morning if you have “tight” hips or are experiencing some knee ache while squatting. Its also great to do before class especially on days that include lunge, squatting, or Olympic lifts. Enjoy!
-Coach Wes
A. 12:00 E2O2
1 Split Jerk @ 90% or above
B. 18:00 EMOM
Min 1: 3 Strict Press by feel
Min 2: 2-3 Horizontal Ring Rows
Min 3: Rest
C.18:00 EMOM
Min 1: 3-6 Strict Dips
Min 2: 3-6 Strict TTB
Min 3: Rest
” If you’re happy, if you’re feeling good, then nothing else matters.” -Robin Wright
