Nov 27 2014

WOD 11/28 **Limited Classes Today**

**9:00 and 10:00 am classes only**

 

A.Snatch Complex
5 Rounds in 20:00
1 Power Snatch
1 Hang Squat Snatch
1 Snatch Balance
*Build to weight that is challenging but allows for great mechanics*
*Weight Recorded

B. 2 Person Relay
3 Rounds
10 Push Press @ 95/65
20 Russian KBS @ 24/16
400 M Run
*Time Recorded, partners alternate rounds both complete 3 full round

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Nov 26 2014

WOD 11/27 **Gym is Closed**

**CROSSFIT AUSTIN IS CLOSED**
Check out this article for a Fitness Friendly Thanksgiving

A. 3 Rounds
5 Oxidative  Air Squats @  4040
5 Oxidative Push ups @ 4040

Rest 3:00

3 Rounds
5 Oxidative Air  Squats @ 4040
5 Oxidative Push ups @ 4040

B.
Run 5K

Nov 25 2014

WOD 11/26 *Limited Hours Today*

****CROSSFIT AUSTIN CLOSES AT 1:00 PM today****
>>Check out our Black Friday Deals<<

A. Snatch x1x6 @  90-100% Rest  2:00

B. E202
Clean Deadlift x2x6
by feel, build each set

C. 10:00
Kip CTB Pull-up

Progressions/Work/ Practice

+

20 CTB Pull-ups in sets of 2. Rest as needed.

“The thankful receiver bears a plentiful harvest.” -William Blake

Nov 24 2014

WOD 11/25

A. 20:00
Squat Clean  & Jerk

Progressions/Work/ Practice

B. 30-20-10
Wall Balls 20/14
15-10-5
Ring Dips / Ring  Push-ups
*Total Time recorded

“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” -Abraham Lincoln

 

Nov 24 2014

HOLIDAY HOURS

The Holidays are upon us! We will be having some changes to the regular class schedule to reflect the upcoming Holidays. Stay tuned for our December schedule.

Holiday Hours for the week of Thanksgiving will be:

  • Wednesday 11/26: Open through the noon class, Closed @ 1:00pm
  • Thursday 11/27: CLOSED – Happy Thanksgiving! (Stay tuned for an at home WOD)
  • Friday 11/28: 9:00am & 10:00am Classes, Closed @ 11:00am
  • Saturday 11/29: Regularly scheduled classes (9:00am & 10:00am)

 

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