Push-up Challenge Day 22
Buy in: 4400/2200
Push-ups for the day: 200/100

400-200-100
40-20-10
KB Swings (24K, 16K)

Once we believe in ourselves, we can risk curiosity, wonder, spontaneous delight, or any experience that reveals the human spirit. –E. E. Cummings

The Serious Business of Sleep

The On-Ramp Program starts tonight and is SOLD OUT!

The next On-ramp class starts September, 14th sign up online or send me an email to save your spot!

**Announcement**- The Wednesday September, 2nd 7:30 PM Class is canceled, if anyone has any questions or concerns please feel free to give me a call.

Push-up Challenge Rest/Makeup Day
Buy in: 4200/2100
Push-ups for the day: 200/100

REST

I once saw a forklift lift a crate of forks. And it was way to literal for me. -Mitch Hedberg

Push-up Challenge Rest/Makeup Day
Buy in: 4200/2100
Push-ups for the day: 200/100

3 Rounds
Walking Lunges (Sidewalk to Sidewalk)
12 Power Cleans (135 lb, 95 lb)
Max Dumbell Push Presses (35 lbs, 20 lbs)

*Two Person teams.  Both Partners lunge at the same time, one partner cleans while the other push presses, switch when all cleans are finished.  Score is total number of Push Presses and time.

The only thing that separates successful people from the ones who aren’t is the willingness to work very, very hard. -Helen Gurley Brown

Today’s WOD is courtesy of all the fine folks that participated in the
Dutch Lowy Performance Seminar last weekend!

The On-Ramp Program starts on Monday, August 31st @ 7:30 PM. We’ve got 6 spots left sign up online or send me an email to save your spot!

Push-up Challenge Day 21
Buy in: 4200/2100
Push-ups for the day: 200/100

800 M Run
12 Burpees
21 Wall Balls (20 lbs, 15 lbs)
400 M Run
12 Burpees
21 Wall Balls (20 lbs, 15 lbs)
800 M Run

They always say time changes things, but you actually have to change them yourself. -Andy Warhol

Whole Grain Smokescreen

The On-Ramp Program starts on Monday, August 31st @ 7:30 PM. We’ve got 6 spots left sign up online or send me an email to save your spot!

Push-up Challenge Day 20
Buy in: 4000/2000
Push-ups for the day: 200/100

Press 3-3-3
then…
21-18-15-12-9-6-3
Push-ups
Squats

A little dreaming is dangerous, the cure for it is not to dream less but to dream more, to dream all the time. -Marcel Proust

Milk and Milk like substancesThe On-Ramp Program starts next Monday, August 31st @ 7:30 PM. What is the On-Ramp Program?- In depth instruction on all the the foundational movements of CrossFIt Austin.- A directed and organized approach to making effective nutritional changes.The On Ramp Program is for anyone that wishes to thrive in the fundamentals of CrossFIt.  It is designed for folks that are new to CFA but beneficial to all.  Current CFA members are encouraged to participate for free.

Push-up Challenge Day 19
Buy in: 3800/1900
Push-ups for the day: 200/100

5 Rounds
200 M Run
9 Hang Power Snatches (75 lb, 45 lb)
9 Sumo Deadlift High Pulls (75 lb, 45 lb)

Don’t talk about what you have done or what you are going to do. -Thomas Jefferson

Dairy Not the Answer

A nice clean from our good friend Jordan Morchat of CrossFit ATM.

The On-Ramp Program starts next Monday, August 31st @ 7:30 PM. What is the On-Ramp Program?

- In depth instruction on all the the foundational movements of CrossFIt Austin.
- A directed and organized approach to making effective nutritional changes.

The On Ramp Program is for anyone that wishes to thrive in the fundamentals of CrossFIt.  It is designed for folks that are new to CFA but beneficial to all.  Current CFA members are encouraged to participate for free.

Push-up Challenge Day 18
Buy in: 3600/1800
Push-ups for the day: 200/100

1-2-3-4-5-6-7-8-9-10
Overhead Step-ups (45 lb, 25 lb)
10-9-8-7-6-5-4-3-2-1
Swings (24K, 16K)
(R,L= 1 rep on Step-ups)

I care not what others think of what I do, but I care very much about what I think of what I do!. That is character. -Theodore Roosevelt

Some Tips on Sleep and Stress

Push-up Challenge Day 17
Buy in: 3400/1700
Push-ups for the day: 200/100

100 Burpees for time

You don’t have to get it perfect - you just have to get it going. Babies don’t walk the first time they try, but eventually they do. -Mark Victor Hansen

Stress Induced Pain

Thanks to everyone that made it out to the Dutch Lowy Performance Development Seminar!

The On-Ramp Program starts on Monday, August 31st @ 7:30 PM. What is the On-Ramp Program?

- In depth instruction on all the the foundational movements of CrossFIt Austin.
- A directed and organized approach to making effective nutritional changes.

The On Ramp Program is for anyone that wishes to thrive in the fundamentals of CrossFIt.  It is designed for folks that are new to CFA but beneficial to all.  Current CFA members are encouraged to participate for free.

Push-up Challenge Rest/ Makeup Day
Buy in: 3200/1600
Push-ups for the day: 200/100

REST

In order to succeed, your desire for success should be greater than your fear of failure. -Bill Cosby

Push-up Challenge Day 16
Buy in: 3200/1600
Push-ups for the day: 200/100

No Class Today due to the Dutch Lowy Performance Seminar.

Bodyweight WOD:
10 Rounds
100 M Sprint
20 Push-ups

Experience is not what happens to a man. It is what a man does with what happens to him. -Aldous Huxley