Monday 5.29.17

Happy Memorial Day!

  • Memorial Day "Murph" will be held on Monday, May 29th at 9am. Ready the story behind the workout by clicking here and sign up to reserve your spot!

 

 

"Murph"

For Time
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

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Saturday 5.27.17

Schedule Updates

  • CrossFit Endurance classes will now be held on Mondays at 6pm
  • Memorial Day "Murph" will be held on Monday, May 29th at 9am. Ready the story behind the workout by clicking here and sign up to reserve your spot!
  • 5 Year Anniversary Boat Party is scheduled for Sunday, July 30th from 11am - 3pm on Lake Travis. More details to come so be on the lookout for the official email. Get excited!

Announcements

  • We are participating in Keep Austin Beautiful's Lady Bird Lake Cleanup on Saturday, June 10th from 9am to Noon. Check out the "events" page for more info and email us if you want to join!
  • 5 Year Anniversary merch has arrived! Pick up your pre-orders at the gym or there are extras so buy your gear before its all gone!
  • Help grow our social media presence by "checking in" at the gym on Facebook.
  • Weekly Challenge is up on the Open Gym whiteboard: Max Unbroken Push-ups
  • May Promotion: Get a friend, family member, co-worker, stranger off the street to sign up and receive 100% off your next month's membership!
  • 6 Week Transformation Program with Coach Kyle will meet Wednesdays at 5:30 PM, June 14th - July 19th.  Check out the bottom of the Programs page for pricing and additional information.

 

 

WOD

3 Rounds for Time
400m Run
30 Box Jumps (24" / 20")
30 Wallballs (20lb / 14lb)

 

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Friday 5.26.17

Schedule Updates

  • CrossFit Endurance classes will now be held on Mondays at 6pm
  • Memorial Day "Murph" will be held on Monday, May 29th at 9am. Ready the story behind the workout by clicking here and sign up to reserve your spot!
  • 5 Year Anniversary Boat Party is scheduled for Sunday, July 30th from 11am - 3pm on Lake Travis. More details to come so be on the lookout for the official email. Get excited!

Announcements

  • We are participating in Keep Austin Beautiful's Lady Bird Lake Cleanup on Saturday, June 10th from 9am to Noon. Check out the "events" page for more info and email us if you want to join!
  • 5 Year Anniversary merch has arrived! Pick up your pre-orders at the gym or there are extras so buy your gear before its all gone!
  • Help grow our social media presence by "checking in" at the gym on Facebook.
  • Weekly Challenge is up on the Open Gym whiteboard: Max Unbroken Push-ups
  • May Promotion: Get a friend, family member, co-worker, stranger off the street to sign up and receive 100% off your next month's membership!
  • 6 Week Transformation Program with Coach Kyle will meet Wednesdays at 5:30 PM, June 14th - July 19th.  Check out the bottom of the Programs page for pricing and additional information.

 

 

Strength

3, 2, 1, 1, 1, 1, 1 Front Squats

 

WOD

For Time
100 / 80 Calorie Assault Bike
50 Power Snatches (75lb / 55lb)
25 Lateral Burpees

 

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Thursday 5.25.17

Schedule Updates

  • CrossFit Endurance classes will now be held on Mondays at 6pm
  • Memorial Day "Murph" will be held on Monday, May 29th at 9am. Ready the story behind the workout by clicking here and sign up to reserve your spot!
  • 5 Year Anniversary Boat Party is scheduled for Sunday, July 30th from 11am - 3pm on Lake Travis. More details to come so be on the lookout for the official email. Get excited!

Announcements

  • We are participating in Keep Austin Beautiful's Lady Bird Lake Cleanup on Saturday, June 10th from 9am to Noon. Check out the "events" page for more info and email us if you want to join!
  • 5 Year Anniversary merch has arrived! Pick up your pre-orders at the gym or there are extras so buy your gear before its all gone!
  • Help grow our social media presence by "checking in" at the gym on Facebook.
  • Weekly Challenge is up on the Open Gym whiteboard: Max Unbroken Push-ups
  • May Promotion: Get a friend, family member, co-worker, stranger off the street to sign up and receive 100% off your next month's membership!
  • 6 Week Transformation Program with Coach Kyle will meet Wednesdays at 5:30 PM, June 14th - July 19th.  Check out the bottom of the Programs page for pricing and additional information.

 

 

Skills & Drills

Double Unders
*Step 1 to getting better - purchase your own rope. My favorite, inexpensive type is this one.

 

WOD

20:00 AMRAP
200m Run
14 Dual KB Deadlifts (70lb / 53lb)
20 AbMat Sit-ups

 

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Wednesday 5.24.17

Schedule Updates

  • CrossFit Endurance classes will now be held on Mondays at 6pm
  • Memorial Day "Murph" will be held on Monday, May 29th at 9am. Ready the story behind the workout by clicking here and sign up to reserve your spot!
  • 5 Year Anniversary Boat Party is scheduled for Sunday, July 30th from 11am - 3pm on Lake Travis. More details to come so be on the lookout for the official email. Get excited!

Announcements

  • We are participating in Keep Austin Beautiful's Lady Bird Lake Cleanup on Saturday, June 10th from 9am to Noon. Check out the "events" page for more info and email us if you want to join!
  • 5 Year Anniversary merch has arrived! Pick up your pre-orders at the gym or there are extras so buy your gear before its all gone!
  • Help grow our social media presence by "checking in" at the gym on Facebook.
  • Weekly Challenge is up on the Open Gym whiteboard: Max Unbroken Push-ups
  • May Promotion: Get a friend, family member, co-worker, stranger off the street to sign up and receive 100% off your next month's membership!
  • 6-week Transformation Program with Coach Kyle will meet Wednesdays at 5:30 PM, June 14th - July 19th.  Check-out the bottom of the Programs page for pricing and additional information.

 

 

Skills & Drills

Kipping Practice (cleaning up Hollow / Arch positions)

 

WOD

Every 2:00 for 22:00
20/15 Calorie Row
10 Chest to Bar Pull-ups

 

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Tuesday 5.23.17

Schedule Updates

  • CrossFit Endurance classes will now be held on Mondays at 6pm
  • Memorial Day "Murph" will be held on Monday, May 29th at 9am. Ready the story behind the workout by clicking here and sign up to reserve your spot!

Announcements

  • We are participating in Keep Austin Beautiful's Lady Bird Lake Cleanup on Saturday, June 10th from 9am to Noon. Check out the "events" page for more info and email us if you want to join!
  • 5 Year Anniversary merch has arrived! Pick up your pre-orders at the gym or there are extras so buy your gear before its all gone!
  • Help grow our social media presence by "checking in" at the gym on Facebook.
  • Weekly Challenge is up on the Open Gym whiteboard: Max Unbroken Push-ups
  • May Promotion: Get a friend, family member, co-worker, stranger off the street to sign up and receive 100% off your next month's membership!
  • 6-week Transformation Program with Coach Kyle will meet Wednesdays at 5:30 PM, June 14th - July 19th.  Check-out the bottom of the Programs page for pricing and additional information.

 

 

Olympic Lifting

5 x 3 Position Clean + 1 Jerk (High Hang, Hang, Floor)

 

WOD

3 Rounds for Time
10 Power Cleans (135lb / 95lb)
10 Front Squats
10 Push Jerks
50 Double Unders

 

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