WORKOUT of the DAY
JOULES | WATTS
- 1. Clean & Jerk (OTM): 5x1 (85, 90, 95 & 90%)
- 2. Clean Pull: 2x2 (105, 100 & 95%)
- 3. Clean Pull Unders: 5x5
- 1. Reverse Hypers: 3x5
- 1a. SL Depth Jump: 3x5/leg
- 2. Build-ups: 5x 50 yards
"Fight Gone Bad"
3 Rounds of:
- Wall Balls Rx 20/14
- SDHP Rx 75/55
- Box Jumps Rx 20"
- Push Press Rx 75/55
- Row (Calories)
Compare to August and May's results
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
What is CrossFit?
CrossFit delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. CrossFit consists of constantly varied functional movements executed at high intensity. This optimizes your workouts by allowing you to do more work in less time, which creates adaptations that lead to a superior level of fitness and health. "Courtesy of CrossFit Inc."
Who is CrossFit for?
...anyone and everyone! Our CrossFit program is designed to meet the needs of our large and varied community, which includes members of our full-time moms, doctors, lawyers, police officers, fire fighters, business executives, accomplished athletes, and retirees. Regardless of your current fitness level, everyone can and will benefit from the coaching at The Combine Strength and Conditioning.
What to Expect
The Southwest Austin CrossFit gym is inside The Combine Strength and Conditioning, Austin’s Premier Sports Performance Facility. CSC CrossFit adheres to the CrossFit methodology of constantly varied functional movements executed at high intensity.
Here's a few of the benefits our CrossFit classes offer:
- Supportive Community
- Caring, Professional Coaches
- Accountability & Motivation
- Nutrition and Lifestyle Coaching
As everyone walking in our doors has a vast range of personal goals and ability levels, our group coaching program is designed with the flexibility to meet those needs. Furthermore, our CrossFit classes allow our members to work with professional coaches at the fraction of the cost of personal training!
In our one-hour group classes, members will be lead through a multi-phase workout:
- Mobility Drills
- Dymamic Warm-Up
- Strength or Power Segment
- Intensity WOD ("Workout of the Day")
General Policies For CrossFit
FREE TRIAL CLASS - Prospective members are invited to drop in to any regular CrossFit class for FREE to see what our amazing coaches, program and community is all about. We simply ask that interested parties please email thecombinemgr@CSC CrossFit.com to notify us of your interest.
DROP-IN POLICY - Members of out-of-town affiliates are welcome to drop in to any of our regular CrossFit classes. The drop-in rate is $25. However, we encourage you to purchase a CSC CrossFit t-shirt or tank in lieu of the drop-in rate as a souvenier.
OPEN GYM POLICY - CSC CrossFit is an all-coaching facility. We have an incredible staff of expert coaches and want all of our members and visitors to benefit from them. Accordingly, we do not offer open gym. All members and guests are encouraged to join one of our regularly scheduled CrossFit classes.
WOD Demo on CrossFit.com
The Combine/CSC CrossFit was featured on CrossFit.com, Tuesday, May 22nd, and had the opportunity to do the WOD demo for their site. Check out Coach's Melisa, Robert & several members doing the WOD demo for "Helen"