Competition Season!

Rafael & Garrett at the Bullet Proof CrossFit Competition

Can’t wait to see how they do at the Athlete Open on Saturday

NEWS

Saturday

9:30am – Open Gym

Athlete Open Competition at CrossFit Austin

Come cheer on our competitors!

Team – Brittany King, Danielle Hall, Garrett White and Rafael Saenz

Team – Eric Dehoux, Deric Maruquin, Rochelle Vance and Becca Trower

Team – Carson Thomas, Austen Cochren, Kelley Galant and Nikki Isbell

Sunday

6:00pm – ReFlex

Saturday – October 5th

Barbells for Boobs

Schoepf BBQ in Belton.

Get Registered or Donate!

The following people could use your donations

Alice Hulsey, Jon Mears, Ben Landman, Nikki Isbell, Colton Tillman, Bud Holtford

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Skill
7-10 minutes
Pistol practice and variations

Strength
Split jerks from the rack.
3-3-3-3-3
Focus on technique

Wod
In 4  minutes
Row 250 meters
Run 200 meters
Max rep kb snatch (1.5,1)

Rest
3 rounds for splits on reps

Mad mobi
Calf stretch
Pigeon
Thoracic ext wall
Press ups

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