Front Squat
3×5

then…

“Push a 10K”
Thruster 10,000 lb
2 Person Team Total

Does a bigger motor slow the car down? No. But a bunch of junk in the trunk does. -Mark Rippetoe

Announcements:
- 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!

7 Rounds
7 Power Snatches (75 lb, 55 lb)
7 Push-ups
7 Pull-ups

Ask not what your teammates can do for you. Ask what you can do for your teammates. -Magic Johnson

Friend of CFA, talks about being a former fat kid

Announcements:
- 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!

Congrats to Walker for getting her first muscle-up yesterday!

5 Rounds
20 Wall balls (20 lb, 15 lb)
10 Burpees

Tips for the soldier, applicable to everyone

Success is never final, but failure can be. -Bill Parcells

Announcements:
- 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!

On Ramp Program Starting May 24th @ 7:30 PM

The On Ramp program is designed to teach you the fundamental movements of the CrossFit program and prepare you for the rigors of our group classes.  The On Ramp Program consists of six classes over a two week period.  We also offer one on one training as a substitute for the On ramp class. Once you have completed our On Ramp program either as a class or through one on one sessions, you will be eligible to participate in our group classes.

The two-week On-ramp class costs $100 and includes an introduction to the foundational CrossFit movements and nutrition.  Click here to view the class schedule. To pay for the class and reserve your spot, please click the link below.

Back Squat
1-1-1-1-1

then…

10-9-8-7-6-5-4-3-2-1
Pull-ups
Swings (24K, 16K)
50 M Sprint

A person is a success if they get up in the morning and gets to bed at night and in between does what he wants to do. -Bob Dylan

Big Brother paving the way for your child’s diabetes.

Announcements:
- 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!