Buy In/Cash Out
Gymnastics WOD or 3 sets of a L-Sit Hold (:10 accumulated/set minimum)

5 Rounds
2 Snatches
:30 Rest
5 Strict Toes to Bar
1:00 Rest
*Post weights to comments

then…

5 Rounds
2 Clean and Jerks
:30 Rest
AMRAP (-3) Handstand Push-ups
1:00 Rest
*Post weights to comments

then…

500 Meter Row Time Trial
*Time Recorded

In wisdom gathered over time I have found that every experience is a form of exploration. -Ansel Adams

Getting to sleep
*Post thoughts to comments

Announcements:
-April 5th is our next free workout at 7:00pm at CFA.  Invite all your friends and family to come check it out.  Sign up here.
-Crossfit Austin Ladies’ night will be moving to Wednesday in April.  It will be held April 6th at 7:00pm at Ginger Harvey and Stephanie Stinson’s house at 712 West Annie Street Unit B, Austin 78704.
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information

Buy In/Cash Out
Gymnastics WOD or 3 sets of a L-Sit Hold (:10 accumulated/set minimum)

Sectional Workout
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs, 100 lbs)
12 Push-ups
15 Box jumps (24″, 20″)

Video/Further explanation of today’s workout

The fool wonders, the wise man asks. -Benjamin Disraeli

Mental toughness (this is a great read)
*post thoughts to comments

Announcements:
-April 5th is our next free workout at 7:00pm at CFA.  Invite all your friends and family to come check it out.  Sign up here.
-Crossfit Austin Ladies’ night will be moving to Wednesday in April.  It will be held April 6th at 7:00pm at Ginger Harvey and Stephanie Stinson’s house at 712 West Annie Street Unit B, Austin 78704.
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information.

Congrats to Kirk Garza, the Men’s champion of the Circle of Awesomeness Challenge!

Buy In/Cash Out
Gymnastics WOD or 3 sets of a L-Sit Hold (:10 accumulated/set minimum)

Make up/Skill Day

Strength WOD
A. Press+Push Press: x2+3×4 by feel
B.  Squat: x2x5 @80%
C.  Deadlift x5x3 @60-65%
*1-3 Chest to bar strict chin-ups @2012 b/t squat and deadlift sets (add weight if needed)

I’m a great believer in luck, and I find the harder I work, the more I have of it. -Thomas Jefferson

Simple strategy for beating addictions
*Post thoughts to comments

Announcements:
-April 5th is our next free workout at 7:00pm at CFA.  Invite all your friends and family to come check it out.  Sign up here.
-Crossfit Austin Ladies’ night will be moving to Wednesday in April.  It will be held April 6th at 7:00pm at Ginger Harvey and Stephanie Stinson’s house at 712 West Annie Street Unit B, Austin 78704.
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information

Congrats to Carissa our female Circle of Awesomeness Challenge Winner!

Buy In/Cash Out
Gymnastics WOD or 3 sets of a L-Sit Hold (:10 accumulated/set minimum)

5 Sets
Ring Dips AMRAP (-2) @2020
Rest :60

then…

3 Rounds
400 M Run
20 Burpees
10 DB/KB Snatches/Arm
*Time recorded

Announcements:
-TODAY, 3/28 we will be holding a two free Weightlifting Classes w/ Jodi Vaughn 2004 Olympic alternate click here to sign up!
-April 5th is our next free workout at 7:00pm at CFA.  Invite all your friends and family to come check it out.  Sign up here.
-CFA ladies’ night will be moving to Wednesday for the month of April.  We will be having it April 6th at 7:00pm at a location that will be announced soon.  Mark your calendars!
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information

Buy In/Cash Out
Gymnastics WOD or One Arm DB Muscle Snatch 3×8/Side

20 Minutes on the Minute Alternating
1-4 Strict Chin-ups @ 2010  
1-5 Air Squats @ 20X0
*Total Reps recorded

then…

In 20 Minutes
4 Rounds
Max L-Sit hang
Max Calories Row in 1:00
*L-Sit seconds+Row Calories Recorded
*L-Sit seconds+Row Calories+Skill Sessions Reps=Total Score

Announcements:
-Next Monday, 3/28 we will be holding a two free Weightlifting Classes w/ Jodi Vaughn 2004 Olympic alternate click here to sign up!
-April 30th, CFA is hosting Carl Paoli’s Gymnastic Seminar. Here is more information