Announcements

7th Anniversary + Holiday Party || December 12

Hey CFA! It’s time to celebrate!
7th Anniversary WOD + Holiday Party + Celebrating with our CFA Family!

Join us on Saturday, December 12th to celebrate CrossFit Austin’s 7th Year down here in South Austin!

Part 1: Anniversary WOD – Regular class times – 9 & 10 am at CrossFit Austin! {Members Old & New – feel free to bring a pal!}

Part 2: Meet us at District Kitchen+Cocktails where the real party starts! We’ll meet at 1:00 pm for drinks + CFA awards {Bitter Burpee awards & Push Up Man and Woman of the Year!}

Check out last year’s award winners {HERE}

Bust out your favorite holiday duds {or} tacky holiday outfit to WOD in and let’s have a Holly Jolly Holiday Party!

partypix

in Blog 793 comments

WOD 12/4

A. 9:00 E303
Deadlift x3x3 @ 70%  

B. For Quality
1K Row
10 Muscle Cleans @ 95 lbs
10 Thrusters @ 95 lb
100 Double Unders
10 Thrusters @ 95 lb
10 Muscle Cleans @ 95 lbs
100 YD Farmers Walk

Join us tomorrow for our Free Community WOD!

in Workout of the Day 269 comments

WOD 12/3

A. 16:00 EMOM
Min 1 – 6 TTB
Min 2 – 8 Wall Balls @ 20/14 lb

B. 5 Rounds
10 Burpee Box Jump Overs 24/20
200 M Run
*Total time recorded

“Friendly people are caring people, eager to provide encouragement and support when needed most.” –Rosabeth Moss Kanter

in Workout of the Day 257 comments

WOD 12/2

A. Power Snatch build to a heavy Single in 15:00


B. Power Snatch Cluster @ x1.1.1. x3 @ 85% of today  rest :30 b/t reps 2:00 b/t sets

C. In 5:00

Deadlift x2x1 @ 50%
Deadlift x2x1 @ 55%
Deadlift x2x1 @ 60%
Deadlift x2x1 @ 65%
Deadlift x2x1 @ 70%

B. In 12:00
Deadlift x2x1 @ 75%
Deadlift x2x1 @ 80%
Deadlift x2x1 @ 85%
Deadlift x2x1 @ 90%

 

“Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship.” –Buddha

 

in Workout of the Day 292 comments

WOD 12/1

A. 18:00 E202
*Sets 1-3 – 3 Power Cleans @ 60-70%
*Sets 4-6 – 2  Power Clean @ 70-75%
*Sets 7-9 – 1 Power Clean @ 75-85%

B. 60 Cal Row
30 Hang Power Cleans @ 135/95
800 M Run
*time rec.

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” –Thomas A. Edison

 

in Workout of the Day 283 comments

WOD 11/30

A. 10:00 E202
Back Squat x3x5 @ :03 Pause

*Goal is to increase from last week

B. 5 Rounds
12 Thrusters @ 95 / 65 lbs
12 Pull-ups
2:00 Cap
3:00 Rest   
*Round is finished under the 2:00 Cap rest remaining time
*Time or reps / round recorded

“We have all known the long loneliness, and we have found that the answer is community.” –Dorothy Day

Screen Shot 2015-11-29 at 5.01.04 PM

in Workout of the Day 229 comments

WOD 11/27 – Limited Hours Today

Hope you all had a great Thanksgiving! CrossFit Austin will be open for 9:00 and 10:00 am classes today. We will close at 11:00 am.

A.12:00 E202  
Deadlift x3x6 @ 70%

B. “Turkey Fryer”
400 Meter Farmer’s Walk  24K/16K
300 Double Under
200 Wall Balls
100 Burpees
*2 Person teams
*30:00 Cap

in Workout of the Day 225 comments

WOD 11/25 – CFA Closing at 1:00 pm today!

CLOSING AT 1:00 pm TODAY!

A. 12:00 E202
Back Squat x1x6 @ :05 Pause
*Goal is to increase from last week

B. In 5:00
Deadlift x2x1 @ 50%
Deadlift x2x1 @ 55%
Deadlift x2x1 @ 60%
Deadlift x2x1 @ 65%
Deadlift x2x1 @ 70%

In 12:00
Deadlift x2x1 @ 75%
Deadlift x2x1 @ 80%
Deadlift x2x2 @ 85%

C. 3 Rounds
8 Stiff Leg DL
8 Good Mornings
*by feel

Don’t forget about our altered HOLIDAY HOURS this week!

“The key to success is to focus our conscious mind on things we desire not things we fear.” –Brian Tracy

in Workout of the Day 288 comments