Monday 1.14.19

Bri

Bri

CrossFit & CrossFit Strength

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

***Wellness Challenge begins today***
6:30pm and 7:30pm classes are cancelled and Wellness Challenge kickoff meeting is at 6:30pm

 

CrossFit/Bootcamp
For Time with a Partner*
20:00 AMRAP
20 Push-ups
30 Pull-ups
40 Sit-ups
50 Air Squats

Then, immediately after the AMRAP,

For Time with a Partner*
200 Lateral Jumps over Planking Partner

*Share Reps Any Way

 

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CrossFit Endurance (Open Gym)

Open Gym:
26.2:
3 Rounds for Time
4,000m Row
7:00 Rest

Austin 1/2 Marathon February 17, 2019:
3 Rounds for Time
2,000m Row
5:00 Rest

10k:
3 Rounds for Time
1,000m Row
3:00 Rest

Announcements

Friday Night DUBS, this Friday 1/4 @6:30pm. Free to members; bring a partner or come solo. Read more HERE

Competitor/Fitness options are now named CrossFit/Bootcamp
More Info Here

Holiday Schedule:

Monday, New Year’s Eve (12/31):
9am Class, Noon Class, 9am-1pm Open Gym

Tuesday, New Years Day (1/1):
CLOSED

Wednesday (1/2)
Normal

We have hoodies! Get one!

Check out our upcoming events HERE!

Join our Facebook group

Saturday 1.05.19

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CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Strength 2 of 2 week 3 of 5

 

CrossFit/Bootcamp
With a Partner
36:00 AMRAP
(Partners share reps any way)
200m Farmer Carry (50/35/Heavy)
100m Walking Lunges
50 Push-ups
30 Alternating, One-arm snatches (50/35/Heavy)

 

CrossFit Strength (Open Gym)

Close Grip Bench Press
1x3(55% 3RM)
1x3(62.5% 3RM)
3x3(67.5% 3RM)
2x3(72.5% 3 RM)
1x3(76.5% 3RM)


2 Super Sets
a. Hard Set DB Bench Press
b. Hard Set DB Bent-over Rows

3 Super Sets
a.Hard Set Tricep Band Pull-downs
b. Hard Set DB Lateral Raises
c. Hard Set L/R DB Bicep Curls
d. Hard Set Evil Wheels
*Add 1 rep or add weight relative to last week.

Friday 1.04.19

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CrossFit, CrossFit Strength, & Endurance

Winter is Coming: Strength 2 of 2 week 3 of 5

 

CrossFit/Bootcamp
"Jackie"
For Time
1,000m Row
50 Thrusters (45/35/15%)
30 Pull-ups

 
 

CrossFit/Bootcamp
Turkish Get-ups
5 x 2 L/R

 

Wednesday 1.02.19

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CrossFit & Endurance (Strength REST Day)

Winter Is Coming: Strength 2 of 2 week 3 of 5

 

CrossFit/Bootcamp:
"Andy"
For Time*
25 Thrusters (115/80/40%)
50 Box Jmps (24"/20")
75 Deadlifts
2,400m Run
75 Deadlifts
50 Box Jmps
25 Thrusters

*Wearing a 20lb Vest

 

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