WORKOUT of the DAY
- 1. Block (lanuch) Clean Pull + High Pull + HPC: 10x 1+1+1
- 2. Rack Power Shrugs: 4x6
- 2a. Jammer Row: 4x5
- 3. DB Row: 3x4/side (t: 1-2-3)
- 3a. DB Speed Row: 3x6/side
30 minute Ladder
- 1,2,3,4….Strict Pull-ups (Fat Bar)
- 2,4,6,8….Swings Rx 108/70
- 3,6,9,12…..Calorie Sprint Assault Bike
- (30 second rest between exercise)
5 Rounds for Time
- 400m Run
- 30 Box Jumps Rx 24"/20"
- 30 Wall Balls Rx 20/14
10 minutes for Quality
2, 4, 6, 8…..
- Alternating V-ups
- Alternating V-tucks
- Flutter kicks
- Mountain Climbers
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"