Apr 16 2014

WOD 4/17

Performance & Foundations

4 Rounds
6 Deadlifts
6 Hang Power Clean
6 Push Press
6 Back Squats
6 Pull-ups
400 M Run

M: 95 lb, W: 65 lb

*Barbell should not be dropped until all barbell movements are complete each round

“Tell me and I forget. Teach me and I remember. Involve me and I learn.”-Benjamin Franklin


Apr 15 2014

WOD 4/16

Performance & Foundations

A. Snatch DL + Hang Power Snatch x2+1×5 Rest 2:00
B. Front Squat x3x5 @ 80% Rest 2:00
C1. Scap Pull-ups x5x3 (:04 hold)
C2. Hollow Rock x8x3

“Freedom comes from strength and self-reliance.” -Lisa Murkowski


Shout out to Dr. Askey: Still showing some CFA pride with the Push Up Man!

Apr 14 2014

WOD 4/15

Performance & Foundations
Two Person Teams
100 Double Unders
80 Russian KBS @ 24K/16K
60 Burpees
*One person works at a time Work can be split in any fashion

then immediately begin

Rowing Ladder
500 M – 400 M – 300 M – 200 M – 100 M
*Each athlete will row each distance one athlete works at a time

*Total time recorded


“Always be yourself, express yourself, have faith in yourself, do not go out and look for a successful personality and duplicate it.” -Bruce Lee

Performance & Foundations – AM
Gage/Josh 20:50
Sarah/Shauna 22:35
Alex/Ivan 19:21
Brooks/Braden 19:23
Matt/Vy 21:14
Adrian/Lee 23:41
Janet/Humberto 23:05
Sissy/Mel 24:18
Page/Ballet 19:57
Claudia/LaShea 23:37
Matt/Jose 21:15
Red/Jessie 23:55
Nick 15:45
Gilbert/Steve 23:37
Ray/Billy 19:45
Mercy/Jenny/Erica 21:38
Ladies Class
Mer 17:08
All Levels – Noon
Bianca 19:56
Performance – PM
Gil/Ian/Brian 21:05
Jeri/Jessica 21:49
Jeanette/Joy 25:54
Phil/Matthew 21:26
Kevin/Kline 26:00
Sean/Chris 21:44
Kristine/Ade 23:43
Jarret/ABC 21:45
KJ/Nicole 22:01
Mark/Allyson 19:05
Carrie/Missy 23:16
Apr 14 2014

CFA Welcomes Our Newest Coach: Mark Grande!


From CFA Management:

CrossFit Austin is proud to introduce the newest member of our Coaching Staff, Mark Grande.  Previously an athlete and Coach at CrossFit Kyle, Mark joins our team with years of professional and athletic experience! We’ll let him tell you more about himself… but we’re excited to add another seasoned and experienced coach at CrossFit Austin! Mark will be joining our evening Coaching crew – Welcome Mark to the CrossFit Austin community next time you see him!

About Mark:

Mark attained a B.S. degree in Kinesiology from Kansas State University as well as a M.Ed. degree in Exercise and Sports Science from Texas State University. Mark is currently a full-time lecturer and director of The Physical Fitness & Wellness program at Texas State University. He is also CrossFit Level 1 and Kids certified. Mark has years of experience with kids, being an uncle to 6, which sparked his desire to work with children and teens. He has developed and successfully implemented a CF Kids program for over a year during his time of coaching at CrossFit Kyle.

A Message from Mark:

I have been a competitor and athlete for as long as I can remember, and CrossFit has the unique ability to fill that desire to train for a purpose. I have battled to overcome knee and shoulder surgeries from previous athletic injuries for many years. I am now completely healthy and mobile because CrossFit has become my form of rehabilitation. However, nothing is more rewarding than seeing the individual gains that are accomplished daily from the people I coach. CrossFit provides a mastery motivational climate in which individuals can achieve levels of personal fitness that were otherwise thought unachievable or impossible. I also have a strong desire to see today’s youth develop into tough, confident, and determined young men and women. I believe that CrossFit Kids can influence and create a foundation of fitness for a lifetime. To me, nothing is more rewarding than teaching and coaching because of the positive impact it can make in a person’s life.

Apr 13 2014

WOD 4/14

Performance & Foundations

A.10:00 EMOM
5 UB Thrusters By Feel

B.  10-9-8-7-6-5-4-3-2-1
Wall Balls @ 20 lb/14 lb
*Time recorded

“Man is a universe within himself.” -Bob Marley

Performance & Foundations – AM
Mitch 7:52 rx
Lee 7:01 rx
Shauna 7:19
Gage 6:45 rx
Matt 7:01 rx
Vy 7:42 rx
Claudia 7:44
Sarah 7:37
Humberto 7:06
Ken 9:08
Kerri 8:50
Beverly 7:33
Braden 9:08
Adrian 8:18
Joshua P 8:29
Jake 9:49
Megan 8:26
Stephen 7:35
Mr.T 7:53
Jose 7:47
LaShea 7:06
Page 6:02 rx
Tom 7:45 rx
Jessica 9:28
Cynthia 9:28
Kevin 10:20
Roland 9:48
Schittone 6:55 rx
Brad 6:54 rx
Anthony 6:24 rx
Ray 4:59 rx
AJ 8:39 rx
All Levels – Noon
Brooks 5:26 rx
Jared 5:34 rx
Dustin 6:52
Mer 7:50
Mary 7:48 rx
Anjelica 8:33 rx
Performance & Foundations – PM
Nick 5:36
Jessica 5:30 rx
Maddie 7:05
Sydney 6:57
Lulu 7:17
Sean 6:18 rx
Mark 4:40 rx
Janet 6:32
Ryan 8:24 rx
Amy 7:15
Brian 6:54
Nicole 7:06
Ally 8:07
Cassie 8:58
Paul 8:32 rx
JRod 8:14 rx
Kim 7:24
Missy 8:52
Chris 9:00
Matt 6:50
Adelle 6:00
Sean 8:28
Jeri 9:02
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