A. 12:00 E202
Thrusters x3x5 by feel
B. 3 Rounds
10 Hang Squat Cleans @ 135/95 lbs
20 Double Unders
30 Wall Balls @ 20/14
*time recorded
“Surround yourself with only people who are going to lift you higher.” –Oprah Winfrey
Congratulations to our new Push Up Man & Woman of the Year and also to our Bitter Burpee Award winners!
{Check out the winners here!}
“The Push-up Man and Woman of the Year exemplify everything that we love about our athletes, our community, and the human spirit. Not only do these people walk through the doors of CFA day in and day out, and work hard to improve themselves; they go out of their way to lift up everyone around them. They make their friends and families a priority over themselves. They lead and encourage by words, actions, and example. They represent the burning spirit of what makes our little South Austin gym unique and special. We at CrossFit Austin can humbly bestow no greater honor and we give our utmost heartfelt thanks that you both have chosen to make our gym, business, family, and lives a better place!”
Iron Throne Award (Most likely to have to use the bathroom during class)
Mr. T
Golden Shoe Award (Kicks on point!)
Isaiah Rosario
Blood (Nick Piacente) Sweat (Zach Lane) & Cheers (Lee Perry)
(Most Accident Prone, Sweatiest, and Cheerleader)
Mighty Mouse Award (May be small, but they pack a big punch!)
Nicole Seltman & Austin Coover
“Mr. & Mrs. Liftmas” (Gym Couple)
Thuy Vy Mai & Matt Cecilio
“Old Balls” (Veteran Member of the year) + “Yoda” (Veteran Mentor Member)
Mitch Tabera
A. 12:00 E202
Back Squat x1x6 w/ :03 Pause
*Goal is is 90-100% of pause squat max for all sets
B. “Helen”
3 Rounds
400 M Run
21 OVHD KBS @ 24K/16K
12 Pull-ups
“Knowledge is power, community is strength and positive attitude is everything.” -Lance Armstrong
Teams of Two
1700 M Row (Split Work)
107 Burpee over Row (Split Work)
70 DB Snatches @ 55 / 35 (total) (Split Work)
12 Squat Cleans @ 165 / 105 (/person)
Join us after class at District Kitchen for our Holiday Party!
A. 10:00 E202
Muscle Clean by feel x2x5
B. 6:00 E202
Deadlift x3x3 @ 75%
C. 15:00 for Quality
10 Push-ups
100 yd Farmers Walk
10 Walking Lunges / leg
100 yd Double KB OVHD Carry
10 Bent Over Row @ 135 / 95
100 yd Shuttle Run
10 Stiff Leg DL @ 135/95
100 M Run
Join us Saturday for our 7th Anniversary + Holiday Party!
RSVP
A. 20:00 AMRAP
50 Cal Row
40 Wall Balls
30 Burpees
20 Pull-ups
10 Power Snatches @ 135/95 lb
*Rounds or reps recorded
“Don’t aim for success if you want it; just do what you love and believe in, and it will come naturally.”-David Frost
A. 12:00 E202
Back Squat x2x6 @ :03 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 15:00
Deadlift x2x1 @ 75%
Deadlift x2x1 @ 80%
Deadlift x2x1 @ 85%
Deadlift x2x1 @ 90%
Deadlift x2x1 @ 95%
C. Floor Press build to a 3 RM in 10:00
“I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.” –Jimmy Dean
A. In 20:00
Power Clean x1x10 sets, build to 85-90%
B. 10:00 AMRAP
10 Cleans @ 135 / 95
100 M Shuttle Run
*Rounds + reps recorded
“When you have confidence, you can have a lot of fun. And when you have fun, you can do amazing things.” –Joe Namath
A. In 6:00
Hip Snatch + Hang Snatch + Snatch x 3 sets
In 16:00
Snatch by Feel x1x8 set
B. 10-1
Thrusters @ 95/65
TTB
*Time recorded
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” –Arnold Schwarzenegger
9:00 am Class
FGB Style
3 Rounds
1:00 Row for Cals
1:00 Ball Slams
1:00 Pull-ups
1:00 Box Jumps step down @ 24/20
1:00 Wall Balls
1:00 Rest
*Total reps recorded
10:00 am Class – Free Community WOD
Join us next week for our 7th Anniversary + Holiday Party!!
