50 Wall Ball
400m Run
25 Kettlebell Swings
200m Run
25 Wall Ball
200m Run
50 Kettlebell Swings 
400m Run 

“Never confuse movement with action.”
-Ernest Hemingway

How to defend yourself in an elevator… or really creep out an innocent dude trying to get to his floor: [wmv][mov] (Brought to you by Tony Blauer from Crossfit.com)

A look of determination from “Sweat with your Sweetheart”

7 rounds
7 Hang Snatchs (75 lbs)
7 Burpees

We do not succeed in changing things according to our desire, but gradually our desire changes. 
-Marcel Proust 

Sans Suger, avec Splenda? Not so fast my friends!

CrossFit Austin is proud to host our good friend Dutch Lowy, one of CrossFit’s finest.  Dutch will be putting on his trainer development seminar.  For CrossFIt Trainers, Affiliate Owners, and aspiring trainers this is a must.  The day will be spent learning about programming, training, and community building.

Dutch is the CrossFit Southwest Regional Champion, a serial affiliate visitor, CrossFit movie star, and all around awesome dude. If your goal is excellence as CrossFitter/Coach this is where you start.

9 AM to 5 PM on Saturday, August 22nd. Limited spots available so get yours now!

Sign Up Here

We’ll be joining up with Westlake CrossFit and CrossFit Texas for this:

A free Pre St. Patty’s Day CrossFit workout in the Park brought to you by your friendly local CrossFit Affiliates. Give yourself a reason to indulge in green beer and revelry! Meet us at Town Lake under the South 1st bridge, with your green on and be a part of the Austin CrossFit revolution.

This will be an instructor-led one hour CrossFit session. The perfect opportunity for those curious about CrossFit to finally try it out, the beginner to build on their skills, or the Fire-breather to destroy another WOD. If you plan on attending please RSVP on our Facebook invitation or just meet us at Town Lake between 10 and 10:30 so we can get started promptly at 10:30 AM.

Front Squats
1-1-1-1-1

then

5 rounds
50 Yard  Sprint
20 Push Presses (65 lbs)

What about Coffee?

Don’t let your special character and values, the secret that you know and no one else does, the truth - don’t let that get swallowed up by the great chewing complacency. -Aesop 

A CF Austin Sunset

15 Minutes Max Rounds
200 Meter Run 
15 Pull-ups
10 Dumbell Hang Split Cleans

Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts. -Dan Gable

Carbs or Crack?

4×400 M Run
3 minute rest between intervals

A creative man is motivated by the desire to achieve, not by the desire to beat others. -Ayn Rand

Beans, Beans the magical fruit…

10-9-8-7-6-5-4-3-2-1
Deadlifts 250 lbs, 165 lbs
Box Jumps 

Life is one grand, sweet song, so start the music. -Ronald Reagan 

Sleep and Intermittent Fasting… via Robb Wolf

Rest

Four Part Series on Hand Care via CrossFit Virtuosity

Freddy Camacho’s take on chalk via CrossFit One World

CrossFit Austin meet “Angie”

“Angie”

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Strength and growth come only through continuous effort and struggle. -Napoleon Hill 

View Larger Map

Directions to Shane and Tristy’s house for today’s Potluck Nutrition Seminar.