A.
10:00 E202
2 DLs @ 70-75%
B.
3 Rounds
400 M Run
8 Power Cleans @ 135/95
12 Pull-ups
*Time recorded
*20:00 Cap
“Life isn’t a matter of milestones, but of moments.” – Rose Kennedy
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!
