REST
Huge thanks to Darlene, Jerry, John, Tow Matt, Walker, Julie, Shelley, Blake, Sherman, Aubrey, Tristy, and Nugget. Yall were a ton of a help, and turned the “work day” into helluva good time. Boone and I cannot say thank you enough, and the new floor looks awesome!
Make sure to sign up for your classes in MindBody Online
4 Rounds
400 M Run
AMRAP
5 Goblet Squats
5 Swings
(24K, 16K)
In order to succeed, your desire for success should be greater than your fear of failure.
-Bill Cosby
Announcements:
- Free BBQ and beverages for anyone that would like to help put down the new floor today!
- Bring your old shoes to the gym, by today!
- Get ready to Sweat with your Sweetheart!
Make sure to sign up for your classes in MindBody Online
12 Minutes AMRAP
20 Wall Balls (20 lb, 15 lb)
20 Double Unders
Commit to taking total responsibility for everything that happens to you. This one change in thinking has the power to launch you to the world-class level faster than any other single idea. -Steve Siebold
The when and why of static stretching
Announcements:
- Free BBQ and beverages for anyone that would like to help put down the new floor tomorrow!
- Bring your old shoes to the gym, by today!
- Get ready to Sweat with your Sweetheart!
| AM Results | |||
| Kirk | 5 (DU/S) | ||
| Rob | 5 (DU/S) | ||
| JJ | 5 (15 lb, S) | ||
| Cat | 5 (10 lb, S) | ||
| Michelle | 5 (10 lb, S) | ||
| John | 4 (10 lb) | ||
| Ray | 4 (15 lb) | ||
| Jerry | 4 (15 lb) | ||
| Sabrina | ? | ||
| Laura | 5 (S) | ||
| Blake | 4 Rx | ||
| Bill | 6 (15 lb, S) | ||
| Andrew | ? | ||
| Kristin | 4 (15 lb, S) | ||
| Anna | 5 (10 lb, S) |
CrossFit Austin and Westlake CrossFit present a free Pre-Valentine’s Day CrossFit workout in the park. Get your Valentine’s Day started right! Meet us at Town Lake under the South 1st bridge, with that special someone or come “stag” and meet other local Austin CrossFitters.
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 Firebreather 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.
Make sure to sign up for your classes in MindBody Online
Squat
x5 @ 75%
x3 @ 85%
x1+ @ 90%
then…
5 Rounds
200 M Run
7 Power Snatches (95 lbs, 75 lbs)
15 Ring Dips
Forget where you have been earlier. What matters is where you go now. -M.K. Soni
17 Reasons your not losing weight
Announcements:
- We are putting down a new floor in the gym Saturday post WOD. If anyone would like to help, we will provide plenty of food and beverages for the afternoon.
- Bring your old shoes to the gym, by Friday!
CrossFit Austin aka PR city
| AM Results | |
| Mike | 13:12 (65lb) |
| Jerry | 12:26 (65lb) |
| Walker | 12:42 (45lb) |
| Andrew | 10:32 (65lb HPS) |
| Lyssa | 10:59 (45lb) |
| Kim | 11:18 (15lb HPS) |
| Michelle | 11:34 (15lb HPS) |
| Kristin | MOD |
| Amber | 11:29 (35lb HPS) |
| Tow Matt | 11:55 (65lb HPS) |
| Anna | 11:24 (15lb HPS) |
| Dave | 10:29 (65lb HPS) |
| PM Results: | |
| Winner | 10:15 (25 lb HPS, KPU) |
| Flury | 13:30 (35 lb HPS, PU) |
| Tristy | 11:56 (RPU) |
| Betsey | 10:43 (45 lb HPS, RPU) |
| JJ | 11:39 (55 lb, RPU) |
| Courtney | 10:47 (35 lb, EPU) |
| Nugget | 9:22 Rx |
Make sure to sign up for your classes in MindBody Online
Warrior Wednesday Presents:
“Fran”
21-15-9
Thrusters (95 lb, 65 lb)
Pull-ups
I don’t try to intimidate anybody before a fight. That’s nonsense. I intimidate people by hitting them.
-Mike Tyson
Huffington post jumps on board
Announcements:
- We are putting down a new floor in the gym Saturday post WOD. If anyone would like to help, we will provide plenty of food and beverages for the afternoon.
- Bring your old shoes to the gym, by Friday!
| AM Results: | |||
| Michelle F. | 7:11 (45 lb, Band) | ||
| Kirk | 9:54 Rx | ||
| Walker | 9:26 Rx | ||
| Andrew | 9:43 Rx | ||
| Ray | 7:55 (75 lb) | ||
| Jables | 6:48 (50 lb, Band) | ||
| Anna | 6:16 (35 lb, Jump) | ||
| Michelle B. | 7:32 (35 lb, Jump) | ||
| Kim | 6:31 (37 lb, Jump) | ||
| Laura | 6:02 (47 lb, Jump) | ||
| Tow Matt | 8:17 (75 lb, Band) | ||
| PM Results: | |||
| Cat | 6:10 (Jump, 45 lb) | ||
| Sherman | 5:00 (MOD) | ||
| Ryan | 7:54 (45 lb) | ||
| Tristy | 6:00 (Band) | ||
| G | 6:24 (45 lb, Band) | ||
| Pato | 3:48 Rx | ||
| Blake | 7:18 Rx | ||
| Stacey | 4:08 Rx | ||
| Winner | 9:20 (45 lb, Band) | ||
| Rob | 8:29 Rx | ||
| Ariel | 7:02 (55 lb, Band) | ||
| Cynthia | 4:37 (35 lb, Jump) | ||
| Nugget | 2:30 Rx | ||
| Betsy | 4:30 (Band) | ||
| Boone | 5:13 Rx | ||
| Angela | 6:23 (35lb, Jump) | ||
| Aubrey | 6:59 (40lb, Jump) | ||
| Tom | 6:06 Rx | ||
| Darlene | 4:53 (25lb, Jump) | ||
| On Ramp | |||
| Wes | 6:41 | ||
| Ian | 7:14 | ||
| Peter | 7:52 | ||
| Tucker | 8:08 | ||
| Akins Boot Camp | |||
| Linda | 16:46 | ||
| Christina | 19:05 | ||
| Lindsay | 18:09 | ||
| Kyle | 19:04 |
Make sure to sign up for your classes in MindBody Online
Deadlift
5 x75%
3 x85%
1+ x90%
then…
3 Rounds
800 M Run
12-9-6
Push-ups
Sumo Deadlift High Pull (95 lb, 75 lb)
The fullness of life is in the hazards of life. -Edith Hamilton
Announcements:
- We are putting down a new floor in the gym Saturday post WOD. If anyone would like to help, we will provide plenty of food and beverages for the afternoon.
- Bring your old shoes to the gym, by Friday!
| AM Results | |||
| Michelle F. | 18:45 (35 lb, KPU) | ||
| Kirk | 18:39 (65 lb) | ||
| Mike | 18:47 (75 lb) | ||
| Michelle B. | 17:01 (MOD) | ||
| Jerry | 22:31 (65 lb) | ||
| Amber | 23:15 (35 lb, EPU) | ||
| Bill | 21:08 (MOD) | ||
| Tow Matt | 20:37 (65 lb) | ||
| Stephen | 22:15 (MOD) | ||
| Andrew | 22:02 (75 lb) |
Make sure to sign up for your classes in MindBody Online
Press
5 x75%
3 x85%
1+ x90%
then…
7 Rounds
7 Burpees
7 Power Cleans (135 lb, 95 lb)
Fortune favours the bold. -Virgil
Paleo explanation template for friends and family
Announcements:
- We are putting down a new floor in the gym Saturday post WOD. If anyone would like to help, we will provide plenty of food and beverages for the afternoon.
- Bring your old shoes to the gym, by Friday!
| AM Results | |||
| Kirk | 10:04 (95 lb HPC) | ||
| Cat | 9:03 (15 lb DB HPC) | ||
| Walker | 11:32 (65 lb) | ||
| Ray | 7:38 (65 lb HPC) | ||
| Kristin | 11:32 (45 lb HPC, Sprawl) | ||
| John | 9:59 (20 lb DB) | ||
| Stephen | 9:07 (MOD) | ||
| Ariel | 9:49 (45 lb, Sprawl) | ||
| Bill | 9:52 (15 lb, DB, Sprawl) | ||
| Sabrina | 10:01 (10 lb DB HPC) | ||
| PM Results | |||
| Pato | 7:49 (115 lb) | ||
| Jerry | 9:05 (95 lb HPC) | ||
| Winner | 7:37 (35 lb HPC) | ||
| G. | 9:41 (45 lb HPC) | ||
| Claire | 8:39 (35 lb HPC) | ||
| Blake | 9:43 Rx | ||
| Ryan | 9:18 (95 lb HPC) | ||
| Courtney | 8:09 (35 lb HPC) | ||
| Nugget | 7:48 Rx | ||
| Rob | 10:20 (95 lb HPC) | ||
| Flury | 9:39 (55 lb HPC) | ||
| Stacey | 9:54 Rx | ||
| Aaron | 8:59 (75 lb HPC) | ||
| Jess | 9:46 (45 lb HPC) | ||
| Heiny | 9:03 (75 lb HPC) | ||
| Angela | 9:08 (10 lb DB HPC) | ||
| Christine | 9:38 (10 lb DB HPC, Sprawl) | ||
| Aubrey | 8:50 (45 lb, HPC) | ||
| Tristy | 7:51 (85 lb HPC) | ||
| Boone | 8:19 Rx | ||
| Anna | 8:43 (35 lb HPC, Sprawl) | ||
| On Ramp | |||
| Peter | 3 | ||
| Tucker | 2 | ||
| Ian | 3 | ||
| Wes | 3 | ||
| Akins Bootcamp | |||
| Christina | 113 | ||
| Lindsay | 133 | ||
| Kyle | 116 |
REST
It is no measure of health to be well adjusted to a profoundly sick society. -Jiddu Krishnamurti
Make sure to sign up for your classes in MindBody Online
4 Rounds
1:00 Step-ups
1:00 Flutter Kicks
1:00 Swings
1:00 Ring Dips
1:00 Rest
Do more than dream. Work. -William Arthur Ward
Announcements:
Bring your old shoes to the gym!
