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Free Boot camp class
10am @ Texas Rowing Center
Everyone is welcome
No experience needed
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News/Events
CrossFit Endurance Certification May 15-16
CrossFit and Fearless is proud to host the CrossFit Endurance Certification May 15-16
What is CrossFit Endurance?
The CrossFit Endurance Certification was developed on two fronts, 1. To allow CrossFit Athletes to still CrossFit and compete in endurance sports and bring a standard to running. 2. it gives a unique opportunity for endurance athletes to learn another significant way to effectively train for any event they wish to compete in. It also provides a unique opportunity for them to have a life outside of training. Something most endurance programs will not allow for with the sheer volume demand of these programs.
It brings to light the reality of LSD/Oxidative training and why it is ineffective and extremely unhealthy. It gives you the ability to understand training endurance athletes and how to make strength and conditioning a major part of the program and not a supplement.
Register for the certifcation at the link below:
https://www.regonline.com/EndAustinTXMay2010
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Free Sunday CrossFit Workout
Monthly Event - Last Sunday of every month 10:00AM - 11:00AM (CT) at the Texas Rowing Center on Lady Bird Lake.
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Ladies CrossFit w/Kara Wednesday 3/10/10 @7:30am
Working out with HQ today...
10 Rounds
15 Deadlifts (95#)
15 Push ups
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Crossfit with Candy @ 6:15 3/9/10
“Confront the dark parts of yourself, and work to banish them with illumination and forgiveness. Your willingness to wrestle with your demons will cause your angels to sing. Use the pain as fuel, as a reminder of your strength.”
August Wilson
50 Med Ball Cleans
50 Med Ball Slams
400 M Run
Extra:
Sprint Relay *3
Core for 2 mins
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Extra Virgin Coconut Oil
This article discusses the health benefits of a diet rich in coconut oil
Like most people by now, you've probably heard some good press about coconut oil, more specifically extra virgin coconut oil, but your not quite sure what's good about it given the saturated fat content. Well, I'm here to set the record straight and hopefully get you to incorporate this miracle food into your diet.
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On-Ramp with Joel
Squat, Ring Rows, Push up, and Burpee
200 meter run
15-12-9
squat
-burpees
ring rows
-burpees
push ups
-burpees
200 meter run
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CrossFit All Levels w/Kara Tuesday 3/9/10 @7:30am
Happy Tuesday!
5 Rounds
7 Pull Ups
7 Thrusters (96/65)
7 SDLHP (95/65)
7 Burpees
Then...800m run and 50 MB Sit up throws
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Benchmark Monday
Chelsea
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push ups
15 squats
It's important to note how long you last until falling behind. If you fall behind, keep going until the 30 minutes is up. Count how many rounds you DO complete in the 30 minutes.
Post results to comment cards and our comments.
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Crossfit with Candy @ 10:30 3/6/10
“Each time we face our fear, we gain strength, courage, and confidence in the doing.”
3 Rounds
10 Vert. Box Jumps
15 K2E
20 Par. Bars Push-ups
Run around the Box and back
Extra: 500 M Row
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Kettlebell CrossFit and Fearless w/ Joel
21-15-9
1 arm kettlebell swing
1 arm kettlebell thrusters
lap around the box
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How do I start CrossFit - a discussion to be continued in our forum
When you look at all the CrossFit workouts you see online, starting a program as intense (and effective) as this can be pretty overwhelming. This article is designed to give you a little advice on where to start at our facility:
After reading click HERE to discuss or ask questions.
How to start CrossFit?
Depending on your current fitness level, age and experience, success with any conditioning program often depends on how you begin....(click on "read entire article")
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Crossfit Lunch Club @ 12:30 with Candy 3/5/10
"Strength does not come from physical capacity. It comes from an indomitable will."
Mahatma Gandhi
4 Rounds
15 KB Swings
20 Med Ball Push-ups
400 M Run
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6pm CrossFit and Fearless with Joel
tabata chaos
3 rounds for reps/cal; 1 min between rounds
Rowing
Box Jumps
M.B. burpees
Singles
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Ladies CrossFit w/Kara Friday 3/5/10 @7:30am
"Dirty Thirty"
For time:
30 Frnt Squats 155/100
30 Box Jumps
30 KB Swings #35
30 Burpees
30 Sit ups
30 Pull ups
30 Wall balls #20
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CrossFit with Joel
four rounds for time
40, 20, 10, 5
push press(45/65)
squats
m.b. sit up wall slams(8/12)
xtra work
hands stand holds
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