Front Squats
3×5

then…

On the Minute:
Complete 10 Pull-ups
Finish each minute with Max set of Thrusters (95 lbs, 65 lb)
WOD is complete after you have completed 75 Thrusters

Energy and persistence conquer all things.-Ben Franklin

Costs of being normal

Annoucements:
New On-Ramp class starts tonight! Save your spot HERE!

Congrats to Tristy for completing her Level 1 CrossFit Certification!

REST

It does not matter how slowly you go, so long as you do not stop. -Confucius

Press
3-3-3-3-3

then…

3 Rounds
15 Pull-ups
15 Swings
200 M Run

Announcements:
- Give the gift of CrossFit HERE!
- WOD Today @ 9 AM-10 AM
- CrossFit Austin’s 1 Year Anniversary Party December 12th, save the date!

Hang Snatches
3-3-3-3-3
Snatch Pulls
3-3-3-3-3

Travel WOD:
10 Rounds
10 Push-ups
10 Squats
10 Sit-ups

You do what you have to do in life, when you form a philosophy that you can’t talk yourself out of. -Constantine Karamanlis

Coffee and Booze, Oh My!

Announcements:
- Give the gift of CrossFit HERE!
-Holiday Schedule
Today and Saturday: WOD @ 9 AM-10 AM
-CrossFit Austin’s 1 Year Anniversary Party December 12th, save the date!

Happy Thanksgiving!!!!

Run 5 Miles, preferably at the Turkey Trot!!!

Meet us at 12th and Trinity @ 9 AM for the Turkey Trot Today!

1st Place and the winner of a free month of classes:
Jessica Heintchel aka “Heiny”!!!!

Honorable Mention and winners of $25 off their December rates and a free CFA T-Shirt:
Blake Johnson and Kirk Garza!

Congrats guys!

Pull-ups
5×5-10

then…

AMRAP in 7 Minutes
5 Supinated Ring Rows
10 Overhead Lunges (45 lb, 35 lb)

Announcements:
- Give the gift of CrossFit HERE!
-Holiday Schedule
Today: No 6:30 or 7:30 PM Classess
Thursday (Turkey Day) : ThunderCloud Turkey Trot Register Now!
Friday and Saturday: WOD @ 9 AM-10 AM
-CrossFit Austin’s 1 Year Anniversary Party December 12th, save the date!

Overhead Squat
10-10-10

then…

3 Round
20 DB Thrusters (35 lb, 20 lb)
20 Box Jumps

Life is hardwork, it is very painful -James Fitzgerald

How fast do you lose it?

Announcements:
- I want to apologize for the long delay in announcing the Paleo Challenge winners, we have narrowed it down to three people, and they know who they are.  We will announce the final winner tomorrow.
- Give the gift of CrossFit HERE!
- Holiday Schedule for next Week:
Monday, and Tuesday: Normal Hours
Wednesday: No 6:30 or 7:30 PM Classess
Thursday (Turkey Day) : ThunderCloud Turkey Trot Register Now!
Friday and Saturday: WOD @ 9 AM-10 AM
-CrossFit Austin’s 1 Year Anniversary Party December 12th, save the date!

Warrior Monday

“Seth”
1600 M Run
50 Chest to Bar Pull-ups
100 Push-ups
1600 M Run
100 Sit-ups
50 Burpee
1600 M Run

*Partition reps between the runs in anyway

Today’s workout was created in honor of, and dedicated to Captain David “Seth” MItchell of the United States Marine Corp. He died, tragically, in a helicoptor crash Monday, October 26th while supporting combat operations in Helmand Province, Afghanistan. Seth was a dear friend of our friend, and CFA athlete Joe Horst (OJOE), and this is what Joe had to say about him:

Seth was an amazing person and true American, loved being in the Marines. He lived life to the fullest and was very dedicated towards everything he did. In the Marines, he didn’t start off as a pilot, but he kept at it and got into flight school after 3 - 4 years, nobody would stop him from being a pilot. I remember when he moved to Top Sail Island in North Carolina , he purchased a used longboard (surf board) and couldn’t surf it very well, but this past summer he was riding the waves off the beaches of Cardiff Cliffs in California with his Marine buddies. He could never be stopped, he became a surfer! Seth is truly an inspiration, he enjoyed life to the fullest. In between deployments and training, Seth did just that..enjoyed life.

So today we honor Seth with our efforts in the gym, and thank him for his ultimate sacrifice.

Captain David Seth Mitchell

America’s fighting men and women sacrifice much to ensure that our great nation stays free. We owe a debt of gratitude to the soldiers that have paid the ultimate price for this cause, as well as for those who are blessed enough to return from the battlefield unscathed. -Allen Boyd

REST

Anyone can be confident with a full head of hair. But a confident bald man - there’s your diamond in the rough. -Larry David