Saturday 10.20.18

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CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Hypertrophy Week 2 of 5



Teams of 3,
21 Rounds for Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks (155/105/60%)

*Relay style after each full round. Each person will complete 7 total rounds.

**For teams of 2, rest 1 minute after each teamate has completed their round

CrossFit Strength (Open Gym)

Narrow Grip Bench Press:

2 Hard Sets
a. Russian Dips on Boxes
b. One-arm Ring Rows (Move feet further than last time)

3 x Super Sets*
a. Tricep Band Pull-downs
b. False-grip Strict Pull-ups
c. Strict Ring Dips
d. Standing Band Reverse Flys
e. GHD Sit-ups

Perform 1 more rep per set per exercise last time. Compare to 10.13.2018

Friday 10.19.18

 Coach Kyle

Coach Kyle

CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Hypertrophy Week 2 of 5


20:00 AMRAP
10 L Pull-Ups
10 Strict Handstand Push-ups
10 Box Jumps (36"/30"/Medium/High)
50ft Handstand Walk


Thursday 10.18.18


CrossFit Strength

Winter is Coming: Hypertrophy Week 2 of 5


High-Hang Snatch

Snatch Pulls 3x3(95%)

Clean Pulls
11 x 2 (95%)


Back Squat

Front Rack Walking Lunges
2 x Hard Set (50% Front Squat)

Wednesday 10.17.18

 Coach Suz and Coach Johnny

Coach Suz and Coach Johnny

 CrossFit & Endurance (Strength REST Day)

Winter Is Coming: Hypertrophy Week 2 of 5


45:00 AMRAP
800m Run
10 Power Cleans (135/95/45%)
15 Toes-To-Bars
20 Burpees


Post Scores to Comments

Tuesday 10.16.18


CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Hypertrophy Week 2 of 5


Weighted Ring Dip*
1 RM
2 x 8 (70% 1 RM*)

*Scale with finding the hardest variation of the ring dip possible.

**To calculete 70%:
1) Add your 1 RM plus your body weight
2) Multiply result by 0.7.
3) Subtract result by your body weight.


10 Rounds
10/7 Calorie Sprint

*Rest about 2 minutes between Rounds
**First few rounds should take no more than 20 seconds to complete. Scale Calories down as needed.

Post Scores To Comments

Monday 10.15.18



CrossFit & CrossFit Strength

Winter is Coming: Hypertrophy Week 2 of 5


Front Squat


11:00 AMRAP
5 Deadlifts (295/205/65%)
18 Wallballs (20/14)
18 Lateral Burpees


Post Scores to Comments

CrossFit Endurance (Open Gym)

10k (85% of 10k Time Trial Pace from Last Monday)

Austin 1/2 Marathon February 17, 2019:
5k (85% of 5k Time Trial Pace from Last Monday)

1.5 mile (85% of 1.5 mile Time Trial Pace from Last Monday)


We have shirts! 
Buy shirts HERE!!!!

Join our Facebook group


Zilker Park 10 Mile Bike Ride (FREE)

Saturday October 20, 9am 

Round-table Discussions with Kyle (FREE)

Tuesdays at 5:40 PM - 6:20 PM

Want to work on mobility, kipping pull-ups, muscle ups?   Want to chat about nutrition and health?  Curious about programming and how to get to the next level?  Come join our weekly discussions and workshops where we will have the time to explore all areas of fitness, recovery, nutrition, general health, and CrossFit skills.  Learn, get your questions answered, and get support for any life changes you are making!  This is a group for people who want to supercharge their effort in the gym.  If you have topics you want to discuss, add them to the chalkboard or put them in the “Ask a Coach” box near the chalkboard (this will be the forum to answer most of the questions submitted in the box).  

Congratulations to the September Committed Club Members

Brian B.
Brianna K.
Bryce A.
Chris L.
Colleen M.
David M.
Elaine T.
Glynn L.
Heather R.
Hessy D.
Kate H.
Logan L.
Mackenzie M.
Michael P.
Murtadha A.
Richard M.
Robyn G.
Samantha W.
Scott N.
Sophia B.
Thuy N.

Monday Massages with Dominique (30-minute Sports Massage - $35 + tax)

Mondays at 5:40 PM, 6:15 PM, 6:50 PM, or 7:30 PM

If you haven't yet met our member Dominique, you are missing out.  Not only has she been crunching classes consistently, but she is a licensed massage therapist! Starting next Monday, she will be setting up her table at CFCL and is offering four, 30-minute time slots for sports massages.  There will be a sign-up sheet by the chalk board and water fountain, so check for availability and reserve your massages quickly before the times you want fill up!  Payment will be through MindBody and, for those of you not experienced with massage protocol, it's not required, but tips for good massages are a typical masseuses' income :)

Winter is Coming Programming Cycle

Starts the week of October 8

This cycle's CrossFit and Strength-bias programs are designed for and to peak in February or the CrossFit Open and the next AM vs PM competition.  The Endurance-biased program is designed to prep and peak for the Austin Half Marathon!

Friday Night DUBS (Free)
Join us the first Friday of each month for a competitive but fun and friendly series of partner workouts. Workouts are accessible to all fitness levels. 6:30-7:45pm