As promised, we’ve finally secured a Pose Running expert to come help us all improve our running technique.  The 4-hour class will take place on Sunday, March 28th from 11am to 3pm. $100 is a small price to pay for 4 hours of specialized instruction, and a lifetime of improvement. Reserve your spot now!

Join us for 4-hours of improving running performance and comfort through technique, theory, drills, and video analysis with Pose Method® Certified Running Coach Level II, Valerie Hunt.

• Prevent overuse injuries
• Move faster with less effort
• Unlock your natural potential
• Get better results

Price is $100 for the 4-hour session including individual video analysis.

Class size is limited, so click the link below and register to reserve your spot:

Push Press
6-6-6-6
*Post loads to comments

then…

On the Minute for 6 Minutes
3 Deadlifts (65-75% of 1 RM)
5 Straddle Jumps
Score= Best Deadlift weight

Experience is not what happens to a man. It is what a man does with what happens to him. - Aldous Huxley

Women and Strength Training

Announcements:
-No Class Saturday, we will be watching Stacey, Walker, Miguel, Rob, and Blake at the CrossFit Games Sectional @ Camp Mabry
-Olympic Weightlifting clinics w/ Chad Vaughn start today!
3:00 PM Class (5 Spots left)
6:30 PM Class (2 Spots left)
Reserve your spot now!

How Austin’s finest preps for sectionals!

800 M Run
10 Hang Power Cleans (135 lb, 105 lb)
400 M Run
15 Hang Power Cleans (135 lb, 105 lb)
200 M Run
20 Hang Power Cleans (135 lb, 105 lb)

You hit home runs not by chance but by preparation. -Roger Maris

A Beginners guide to evolutionary fitness

Announcements:
-No Class Saturday, we will be watching Stacey, Walker, Miguel, Rob, and Blake at the CrossFit Games Sectional @ Camp Mabry
-Olympic Weightlifting clinics w/ Chad Vaughn start  Tomorrow!
3:00 PM Class (5 Spots left)
6:30 PM Class (2 Spots left)
Reserve your spot now!

The Derek Jeter of CFA prepping for the weekend!

Overhead Squat
6-6-6-6

then…

“1/2 Cindy”
AMRAP in 10 minutes
5 Pull-ups
10 Push-ups
15 Squats

Performance isn’t a matter of who is watching, it is more a matter of how your core ethics are built and adhered to. -Byron Pulsifer

Breaking Bad Habits with IF

Announcements:
-No Class Saturday, due to the CrossFit Games Sectional @ Camp Mabry!
Olympic Weightlifting clinics w/ Chad Vaughn start  Wednesday!
3:00 PM Class (5 Spots left)
6:30 PM Class (3 Spots left)
Reserve your spot now!

There is more to life than increasing its speed. -Mohandas Gandhi

*If you need to make up Squat, Press, or Deadlift Rep Max can do so today.

5 Rounds
10 Dumbell Hang Clean to Thrusters (55 lb, 35 lb)
Run 300 M

*Two Person teams one person works while the other rests each teammate completes 5 rounds

Announcements:
Olympic Weightlifting clinics w/ Chad Vaughn start Wednesday
3:00 PM Class (5 Spots left)
6:30 PM Class (3 Spots left)
Reserve your spot now!

*If you need to make up Squat, Press, or Deadlift Rep Max can do so today, or Saturday.

3 Rounds
10 Deadhang Pull-ups
10 Wall Ball Burpees (20 lb, 15 lb)

When you arrive at a fork in the road, take it. -Yogi Berra

Apples, Paleo Shakes, and Utilitarianism

Announcements:
Olympic Weightlifting clinics w/ Chad Vaughn start next Wednesday March 10
3:00 PM Class (5 Spots left)
6:30 PM Class (3 Spots left)
Reserve your spot now!

Big Congrats to Rob for completing his CrossFit Level 1 this weekend!
Now try to find Rob rockin the Pushup Man!

*If you need to make up Squats or Press Rep Max you can do so Today, Friday, or Saturday.

Rep Max Deadlift (use 80% -90% of old RM)

then…

400 M Run
21-15-9
Push Press (55 lb, 35 lbs)
Box Jumps (24″, 20″)
400 M Run

Life is what we make it. Always has been, always will be. -Grandma Moses

Why you should not eat grains

Announcements:
Olympic Weightlifting clinics w/ Chad Vaughn start next Wednesday March 10
3:00 PM Class (5 Spots left)
6:30 PM Class (3 Spots left)
Reserve your spot now!

State your Name and/or Nickname please.
Matthew Douglas Terry, aka Tow Matt which is short for the other white Matt. I would like to vote for changing it to “Stigmatta” due to the blister on my palm from pull-ups

Occupation?
Banquet Manager at the Headliner’s Club

Words to live by?
“What do you expect Thorn, look at the sneakers those guys are wearing. If our guys had sneakers like that, there’s no telling what they could do.” Quote by the basketball coach in Teen Wolf (The Michael J. Fox original, not the lesser sequel starring Jason Bateman)

What is your fitness background?
Played tennis in high school, called me “wild thing” because I never once won a match and would throw absolute tantrums caused by the frustration of sucking

How long have you been CrossFitting?
Started in either August or September of ‘09. The first week was so horrible I’ve blocked it out, therefore the exact date is suspect

What’s your favorite part of CrossFit?
The commradery. I’ve never been a part of anything like it. Wes and Boone have fostered a really kick ass environment for all of us to be the best we can be

What are your training goals?
Two parts. I want my name on the wall and I want to Rx every time. Oh, and I want to be in amazing shape so I can live a long healthy life loving my beautiful wife, Amber, who told me to write this.

Favorite sport or activity?
Golf. You get to drink

Recent adventure you’re planning?
Well I’m on vacation the week of south by………..

Tell us something we don’t know about you?
In kindergarten, me and this kid rusty lawson peed in the reading apple. It was a giant plastic apple you could climb in to read and we peed in it. Sorry Ms. Vickers.

Longhorns or Aggies?
I have serious Longhorn connections through work but was raised bleeding maroon.
I say you can still gig ‘em while hookin ‘em as well. Why does that sound dirty?

How has moving back into the general mustacheless population affected you over the last two months?
I lost a big piece of myself that day as my facial hair and self respect swirled down the bathroom sink drain. It has been easier stopping to use the restroom at truckstops without being hassled by undercover cops thinking I’m a male prostitute.

Leave the fine folks of CrossFit Austin with some parting words?
You can do anything you want if you put your mind to it and believe in yourself. No, not you dummie.

*If you need to make up Squats or Press Rep Max you can do so Today, Friday, or Saturday.

Tabata Mash-up
Squats
Chest to Bar Pull-ups
Double Unders
:20 Work and :10 Rest
Do movements in order listed until you’ve complete 8 rounds per movement

The odds of hitting your target go up dramatically when you aim at it. -Mal Pancoast

Say no to LSD

Announcements:
Olympic Weightlifting clinics w/ Chad Vaughn start next Wednesday March 10
3:00 PM Class (5 Spots left)
6:30 PM Class (3 Spots left)
Reserve your spot now!

Have fun back in Hawaii Ariel! We enjoyed having you in the gym!