Jan 31 2010

WOD 1/31

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!

Jan 30 2010

WOD 1/30

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!

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Jan 29 2010

WOD 1/29

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!

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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)
Jan 28 2010

Sweat with Your Sweetheart 2010!

flyer

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.

Jan 28 2010

WOD 1/28

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!

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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
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