Announcements

We have hoodies! Get one!

Holiday Schedule

Thanksgiving Schedule is as follows (listed are the classes we are offering):
Wednesday 11/21: 5:30a, 6:30a, 7:30a, 9:00a, noon (evening classes cancelled)
Thursday 11/22: Classes Cancelled
Friday: 9:00a (all other classes cancelled)
Saturday: Normal Schedule

October’s Committed Club!

Folks in the Committed Club come to at least 15 classes per month. Congratulations, y’all!

Altammar, Murtadha
Anderson, Sarah
Arden, Bryce
Ayala, Sebastian
Baggett, Michael
Beyer, Sophia
Brunelle, Brian
Derman, Hessy
Flores, Juan
Gowling, Savannah
Jimenez, Kate
Kuehmstedt, Brianna
Laws, Logan
Ligon, Glynn
Loper, Chris
Lundbom, Jon
Ma, David
Meece-Rayle, Mackenzie
Newton, Scott
Nunez, Javaon
Petty, Ty
Pogue, Daniel
Portillo, Michael
Robinson, Heather
Scaglione, Daniel
Talamantez, Greg
Tsay, Elaine
Tucei, Megan
Weber, Samantha


Check out our upcoming events HERE!

CFCL Holiday Party: Saturday December 8 @Common Interest

CrossFit Strength Haven present’s Mistletoe Matchup, a partner competition. More information here. They offer an RX and a scaled division and it’s a perfect opportunity to get a bit more competitive and test your fitness with a partner.

Join our Facebook group

 

Saturday 11.17.18

IMG_2386.jpg

CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Strength 1 of 2 week 1 of 5

Competitor/Fitness
In Teams of 3*
100 Box Jumps
100 Ring Dips
100 KB Swings (70/53/Medium)
100 Push-ups
100 KB Sumo-deadlift High-pull
200 Air Squats

Rules:
EMOTM everypone stops what they are doing and performs 4 Burpees
Only one teammember works at a time
As soon as ONE team finishes all the reps for an exercise, they yell "Done." Every team then moves on to the next exercise regardless of what rep they were on.

CrossFit Strength (open gym)

Decline Bench Press
1x5(55%)
1x5(65%)
2x5(75%)
1x5(80%)

2 x Super Sets
a. 8 DB Chest Flys
b. 8 DB Bent-over Rows

3 x Super Sets
a. 8 DB Bench Press
b. Hard Set Strict Pull-ups
c. Hard Set Narrow Push-ups
d. 8 DB Reverse Flys

Friday 11.16.18

 David

David

CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Strength 1 of 2 week 1 of 5

 

Competitor/Fitness
4 Rounds for Reps*
2:00 Row for Calories

2:00 Rest

2:00 AMRAP
5 HSPUs
5 Burpees
5 Toes-to-bars

2:00 Rest

*4 x (Row-Rest-AMRAP-Rest)

 

Thursday 11.15.18

 Trevor

Trevor

CrossFit Strength

Winter is Coming: Strength 1 of 2 week 1 of 5

 

Competitor
Snatch
1x3(60%)
2x3(70%)
2x2(75%)
2x2(80%)

Snatch Pulls
3x4(90%)

Fitness
Deadlift
1x5(55%)
1x5(60%)
2x5(70%)
1x5(75%)

 

Competitor/Fitness
Back Squat
1x5(55%)
1x5(65%)
2x5(75%)
1x5(80%)

Wednesday 11.14.18

 Coach April

Coach April

 CrossFit & Endurance (Strength REST Day)

Winter Is Coming: Strength 1 of 2 week 1 of 5

 

Competitor/Fitness
3 Rounds for Time
1,200m Run*
20 L Pull-ups
30 Band Good Mornings

Run Scaling:
Sub 7:30: RX
7:30 - 10:00: 1,000m
10+: 800m

 

Post Scores to Comments

Tuesday 11.13.18

 Coach Kyle, Juan, Elaine, Mike G., Logan, Mike B.

Coach Kyle, Juan, Elaine, Mike G., Logan, Mike B.

CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Strength 1 of 2 week 1 of 5

 

Competitor/Fitness
3 Rounds for Skill
1:00 Row Practice*
1:00 Kipping HSPU Practice

*R1: Pause at Catch and Release
R2: Pause at Catch
R3: No Pause

 

Competitor/Fitness
For Time:
40-30-20-10
Box Jumps (30/24/Med-low)
Sit-ups
Push-ups


Post Scores To Comments

Monday 11.12.18

Monday! .jpg

CrossFit & CrossFit Strength

Winter is Coming: Strength 1 of 2 week 1 of 5

 

Competitor/Fitness
Clean and Jerk
1x3+1(60%)
2x3+1(70%)
2x2+1(75%)
2x2+1(80%),

Clean Pulls
3x4(90%)

 
 

Competitor/Fitness
10:00 ARMRAP
9 Thrusters (95/65/35%)
35 Double-unders

 

Post Score to Comments

CrossFit Endurance (Open Gym)


26.2:
20k Time Trial

Austin 1/2 Marathon February 17, 2019:
10k Time Trial

10k:
5k Time Trial