All Levels
Skill
10 Minutes, On-the-Minute:
1-3 Ring Dips
3 American KB Swings
*Post or record total reps

WOD
Half Cindy (10 Minute AMRAP)
5 Pull ups
10 Push ups
15 Squats
*Total Rounds recorded

The truth is the only thing worth having, and, in a civilized life, like ours, where so many risks are removed, facing it is almost the only courageous thing left to do. - E.V. Lucas

Sleep
*Post thoughts to comments

Announcements:

• The Circle of Awesomeness Challenge starts this Saturday (as in TOMORROW)! Today is the last day to get in on the action, so sign up here!
• Mel “Melicious” Joulwan will have a book signing this Saturday as part of the Circle of Awesomeness Challenge. Learn more here.

All Levels – AM
Brandon	7	Jump, KPU
Schittone	8	Rx
Marissa	6	Rx
Teeny	8	Jump, KPU
Snookie	7	Jump, KPU
Valyn	6	Jump, KPU
Jackie	5	Jump, KPU
Caitlyn	6	Jump, KPU
Irl	6	Jump, KPU
Tow Matt	7	Rx
Reis	8	Mod
Ballet	10	Rx
Audrey	6	Rx
Kristin	7	Rx
Sherman	9	Rx
Can2	7	Rx
Walker	8	Rx
Paddy	8	Rx
Lola	7	Jump, KPU
Chris	7	Rx
Michael	8	Rx
Sanchez	7	Rx
Mer	8	Jump, KPU
Trixie	7	Band, KPU
All Levels – 12P
Blake	10	Rx
Danny	12	Rx
Laila	8	Jump, KPU
Amy	5	Jump, KPU
Chapel	6	Jump, KPU
Ty	6	Band, KPU

Level Two
Strength/Make Up Day
A. DLs x4-5×4 @ 75-80% Rest 3:00
B. Pause Front Box Squat x5x4 @ RPE 8-9 Rest :30
C. Ab Circuit x 1 Rounds, No Rest:
- Superman Hold :60
- Plank Holds :90/side
- Tic-Tacs :60 total

Level One (Day 6)
Skill
Front Squat
Dead Lift

WOD
A. Lift off+DL x3+2×3 Rest :90
B. Front Squat x4x3 @ 32X3 Rest :45
C1. Unweighted Step-ups x6/leg x2 Rest :45
C2. Chin-ups x6-12×2 Rest :45

“Don’t try to be different. Just be good. To be good is different enough.” - Arthur Freed

Top 6 Anti-Inflammatory Foods
*Post thoughts to comments

Announcements:

• The Circle of Awesomeness Challenge starts this Saturday! It’s not too late to sign up here!
• Mel “Melicious” Joulwan will have a book signing this Saturday as part of the Circle of Awesomeness Challenge. Learn more here.
• Congratulations to all of our competitors and friends who competed in The Fittest Games this weekend – each one of you is amazing!

Level Two
Fran
21-15-9
Thruster (95 lb, 65 lb)
Pull-ups

Level One (Day 5)
Skill
Ring Dips

WOD
3 Rounds (2:00 on/ 1:00 off)
10 Wall Balls
Front Plank
*With partners, alternate one person wall balls while the other does a front plank
*Record Total Wall Balls

Courage is like love; it must have hope for nourishment. -Napoleon Bonaparte

Pursuing Strength
*Post thoughts to comments

Announcements:

• The Circle of Awesomeness Challenge starts this Saturday! It’s not too late to sign up here!
• Mel “Melicious” Joulwan will have a book signing this Saturday as part of the Circle of Awesomeness Challenge. Learn more here.
• Congratulations to all of our competitors and friends who competed in The Fittest Games this weekend – each one of you is amazing!

Level Two
Skill
A1. Strict CTB Chin-ups 5-3-AMRAP Rest :60
A2. Hang Snatch x2-3×5 @ RPE 8-9 Rest :60
A3. Front Rack Reverse Lunges x5/legx3 @ Snatch Weight Rest :60
*post pull-up reps and weight to comments 

WOD
3 Rounds
6 CTB Pull-ups  (Vets may scale up to Muscle-ups M:4, W:2 )
8 TnG Deadlifts @ 55-60%
10 KB Swings (24K, 16K)
*Rx, Time, and DL weight recorded

Level One (Day 5)
Skill
Ring Dips

WOD
3 Rounds (2:00 on/ 1:00 off)
10 Wall Balls
Front Plank
*With partners, alternate one person wall balls while the other does a front plank
*Record Total Wall Balls

Enjoy the little things, for one day you may look back and realize they were the big things. - Robert Brault

Semi NSFW due to language but funny none the less
*Post thoughts to comments

Announcements:

• The Circle of Awesomeness Challenge starts this Saturday! It’s not too late to sign up here!
• Mel “Melicious” Joulwan will have a book signing this Saturday as part of the Circle of Awesomeness Challenge. Learn more here.
• Congratulations to all of our competitors and friends who competed in The Fittest Games this weekend – each one of you is amazing!

 

Level 1 – AM
Suzi/Sarahi	128
Faraon/Charlie	152
J.Black/Jason/Misti	200
Marley/Lexi	184
Level 2 – AM
Charlie	4:59	165lb
Kristin	3:52	95lb
Albert	5:07	165lb
9AM	4:45	205lb
Stephen	4:16	135lb
MegO	5:26	85lb
Mike	3:59	155lb	Rx
Haley	3:53	45lb
Sarah	4:31	45lb
Tow Matt	4:30	155lb
Colleen	3:25	85lb
Snooki	4:06	95lb
Bryan	4:21	115lb
Can2	4:12	225lb	Rx
Erica	3:57	110lb
Becky	3:52	75lb
Cindy	4:37	95lb
Schittone	5:29	155lb	Rx
JJ	4:41	115lb
Ballet	3:58	135lb	Rx
Kavi	5:47	135lb
Walker	3:50	115lb	Rx
Ray	3:15	155lb
Chris	3:53	115lb
Michael	3:43	135lb	Rx
Ladies – AM
Caitlyn	3:39	95lb
Mer	3:54	65lb
Irl	4:11	85lb
LV	3:39	65lb
Sarah	5:09	MOD
Megan	4:24	MOD
Chapel	4:28	65lb
Level 1 – 12P
Jess/Kiehl	123
Katie/Monk	100
Level 2 – PM
Randy	4:39	165lb
Danimal	5:06	185lb	Rx
Jables	3:31	105lb
Marissa	3:49	105lb
G	4:14	80lb
Chaz	4:13	185lb	Rx
Cat	4:29	155lb
Nic	2:33	205lb	Rx
Eric	4:57	240lb	Rx
ABC	4:23	135lb
MLS	4:27	85lb
Tasha	3:13	90lb
Elena	3:54	55lb
Danny	2:49	215lb	Rx
Wood	4:23	255lb	Rx
Greg	3:07	185lb	Rx
Sanchez	4:43	155lb
Jonathan	3:50	95lb
Ryan	4:12	135lb
David	4:44	135lb	MU
Sleeves	4:15	225lb	Rx+70lb
Turk	4:08	215lb	Rx+70lb
Jim	4:03	160lb	Rx
Ross	4:04	115lb
Jeff	3:58	185lb	Rx
Veronica	3:50	45lb
Mikey	5:15	235lb	Rx
Helen	3:53	55lb
Gold	3:44	245lb	Rx

The Dust has settled on the Fittest Games and we want to congratulate all of our athletes that participated! Also a huge thank you to the  #paintitpink Army that came out to support the athletes this Weekend! Final Results are below:

• Alex, and Miguel’s team took home 3rd place 
• Shane, Leigh, Stacey, and Boone finished in 5th 
• Blake, Sleeves, Carissa, and Christy finished in 21st

The CrossFit games season has officially begun and now is the time for EVERYONE to get involved!
Keep reading below for important dates, information, and details.

1. Sign up for the CrossFit Games opens on Wednesday February 1st!
We would love for as many people as possible to participate!

• Support: By signing up you can score points to help send the CrossFit Austin Team to Regional’s 
• Challenge: Gauge your abilities against CrossFittters worldwide !
• #paintitpink: The team with the most open participants in the region  receive free tickets to Regionals April 27th-29th.
  

2. Team CrossFit Austin One:

• Team CrossFit Austin One will consist of 3 men,  3 women, and 2 alternates (1 man, 1 woman)
• Team CrossFit Austin One currently consists of:
  Women: Alex Janss, Leigh LeGare, Stacey Magnesio
  Men: Shane Stephens, Miguel Garza 
• We need one more male athlete, as well as male and female alternates. If you are interested in training with, competing, and/or just want to help score points during the open for Team CrossFit Austin One, please email me at Wes@crossfitaustin.com
• As with any sport the head coach will make any and all final personnel decisions.  We will use the open, and multiple assessments to determine the final team, but ultimately all final roster decision will be determined by me.
  
• This year affiliates are allowed to have multiple teams. If you are interested in forming a team outside Team CrossFit Austin One please let me know via email and I will let you know exactly how to form the team under CrossFit Austin.
  

3. Registration closes on February 21st and the Open will kick off on February 22nd. All updates to us are at the mercy of the CrossFit Games Website, as soon as we get more info we will forward it along asap!