Weekly Buy In/Cash Out
Strict Knees to Elbows 6-10
Push-ups (2011) 10

Fight Gone Bad
3 Rounds
1:00 Wall Balls (20lb, 15lb) 10ft
1:00 SDHP (75lb, 55lb)
1:00 Box Jumps (20″)
1:00 Push Press (75lb, 55lb)
1:00 Row
1:00 Rest

A creative man is motivated by the desire to achieve, not by the desire to beat others. -Ayn Rand

Arthritis and Weight training

Announcements:
-Ladies Night will be moved to the second Monday of the month in September due to Labor day.  It will be September 13th at 7:30pm at Aubrey’s house (4529 Corran Ferry Loop, Austin 78749)
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th.  If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2!  If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here 
**Also, we need judges/counters (especially for 9am)!  If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
-Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

Weekly Buy In/Cash Out
Strict Knees to Elbows 6-10
Push-ups (2011) 10

3 Sets
10 Overhead Squats
3:00 Rest

then…

3 Sets
10 Back Squats (add 10lbs-20lbs from last week)
3:00 Rest

then…

800 M Run
7 Rounds
5 Overhead Squats (95lbs, 65lbs)
5 Kip Pull-ups (CTB, COB)
800 M Run

I try to learn from the past, but I plan for the future by focusing exclusively on the present. That’s were the fun is. -Donald Trump

Ghee a lovely Fat

Announcements:
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th.  If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2!  If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here 
**Also, we need judges/counters (especially for 9am)!  If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
-Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

Sleeves PR’s at the OlyAthlete Open

**Today’s CC, and Team Workout will start one hour earlier than normal**
Today’s Schedule:
8 AM CC Workout
9 AM Team Workout
11 AM- 5 PM OlyAthlete Open

Weekly Buy In/Cash Out
:90/side of Side Planks (Fraction as needed)
:90 of Front Planks (Fraction as needed, add weight as needed)

10 Rounds
:30 SDHP (75lbs, 55lbs)
:30 Box Jumps (24″, 20″)
1:00 Rest
*Score=Total Team Reps

Strong people are harder to kill than weak people and more useful in general. -Mark Rippetoe.

Announcements:
-OlyAthlete Open TODAY Click here for more info!
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th.  If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2!  If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here 
**Also, we need judges/counters (especially for 9am)!  If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
-Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

**Tommorow’s CC, and Team Workout will start one hour earlier than normal**
Saturday Schedule:
8 AM CC Workout
9 AM Team Workout
11 AM- 5 PM OlyAthlete Open

Weekly Buy In/Cash Out
:90/side of Side Planks (Fraction as needed)
:90 of Front Planks (Fraction as needed)

3 Sets
10 Step-ups/leg
:30 Rest
10-12 Powell Raises (3010)
*Post step-up, and Powell raise weights to comments

then…

800 M Sprint
3-5 minutes rest
400 M Sprint
2-4 minutes rest
200 M Sprint
1-2 minutes rest
100 M Sprint
50 M Sprint
*times recorded

We fear the thing we want the most. -Robert Anthony

I really want to eat Paleo but…

Announcements:
-OlyAthlete Open this Saturday August 28th
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th.  If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2!  If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here
**Also, we need judges/counters (especially for 9am)!  If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
-Fight Gone Bad, Sept. 25th...sign up and reserve your spot!!
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com

Come cheer Blake and Sleeves on this weekend @ The OlyAthlete Open 12-5 PM

Weekly Buy In/Cash Out
:90/side of Side Planks (Fraction as needed)
:90 of Front Planks (Fraction as needed)

Make up Day
Jump Ropin G
Tow Matt’s Bird Dog
Boone’s hula hoopin skillz

or…

Squats Program:
Back Squat
10-8-6-6-6
Front Squat
5-5-5-5

I believe in being an innovator. -Walt Disney

Trusting the Process

Announcements:
-HAPPY HOUR TONIGHT, August 26th @ 7:30pm at Little Woodrows in Southpark Meadows…It’s STEAK night people!
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th.  If you signed up for Part 1, please email tristystep@gmail.com to reserve your time slot for Part 2!  If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here 
**Also, we need judges/counters (especially for 9am)!  If you are interested in helping out, even if you aren’t competing, email tristystep@gmail.com
-OlyAthlete Open Saturday August 28th Click here for more info! 
-Fight Gone Bad, Sept. 25th…sign up and reserve your spot!!
-Check out the new Recipe tab under Member Resources!  Submit your favorite Paleo Recipe to boone@crossfitaustin.com or tristy@crossfitaustin.com