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.