0453

MetCon

For time:

40 Wall Ball Shots, 20/14

20 Pull-ups

20 Deadlifts,

30 Wall Ball Shots, 20/14

15 Pull-ups

15 Deadlifts,

20 Wall Ball Shots, 20/14

10 Pull-ups

10 Deadlifts,

155/105

New schedule

Hey guys… after talking to some of y’all we are going to be making a few alterations to the schedule.

AM Classes

M-F

5:30-6:30 CrossFit

6:30-7:30 Open Gym

MWF

9:00-10:00a Crossfit

PM Classes

M-F

4:00-5:00 CrossFit

5:00-6:00 Open Gym

6:00-7:00 CrossFit

This should be a bit more conducive for school schedules and schedules that need to have people at work on time in Austin.

Open gym will still be considered a “class” that you must sign up for. You can utilize this time to practice skills, do gymnastic, weightlifting or strength work that is programmed by CF Upheaval aka our “tracks”. We would appreciate you not doing a ton of outside programming without our approval for safety reasons. We have always tried to keep our programming safe and effective. There will always be coaches present for answering questions but they likely will be working out as well.

Also, if you can not make it to class on time you are welcome to come at the half hour and do movement prep and the MetCon and finish strength afterwards during open gym or visa versa.

This new schedule will begin as of Aug 1 (wed)

Thanks for being awesome guys!

Ben and Shannon

0486

Hey guys. We are coming up on the school year and will be adjusting the schedule to hopefully fit that better as well as just accommodate you as members. Keep an eye out for the new schedule which will be beginning next week not this week!

MetCon

30 push-ups

30 box step overs 35/20

30 DB strict Press

30 box step overs 35/20

For time