CrossFit SoChac

Today we are celebrating Jack and Gaby’s success. 🎉 This awesome couple just completed their 90-day check-in with Coach Sandra. Check out how much they have achieved in just 3 months!

Jack lost 3% body fat, shaved :43 seconds off his baseline fitness test, improved his gymnastics skills, and observed a noticeable increase in his strength.

Gaby dropped 3.5% body fat, gained 2.5 lbs of muscle, and completed her baseline fitness test at 6:53 without modifying her movements! Gaby is excited about her progress so far. She has improved her strength and developed a valuable skill set. She has also started discovering movements that she enjoys while mastering various other exercises.

Amazing job Jack and Gaby 👏 Keep it up!

Ready to start your own journey? ❗️Contact us - https://crossfitsochac.com/contact/

SoChac Spotlight: Marlene Cardenas & Dumas Naveda

Marlene and Dumas have been members at SoChac for 6 months. Since joining, they have consistently attended evening classes 4 times a week. They're always on time, well-prepared, and have a positive attitude. They are always happy to pair up with new athletes to make them feel welcomed. 🫶 Their progress at the 90 day check in was successful, completing their the Baseline Fitness Test around 6 minutes! Here is more about Marlene and Dumas...

1. When and why did you join CrossFit SoChac?

July of 2023, Leandro recommended SoChac to us and we were looking for a gym that would motivate us to keep at it.

2. What do you do for work and/or fun outside of the gym?

Marlene - I am a VP of Operations Manager at a Staffing Agency for Hotels in Austin. Dumas- I work as a delivery driver

3. What is something you would like us to know about you?

Marlene- I love the outdoors.
Dumas - I love working on cars.

4. What is your proudest achievement and/or changes you have noticed?

Marlene - Being able to lift 135 in back squat.
Dumas - That I feel better physically.

5. What advice can you share with someone new looking to join?

Just go for it! And be consistent.

Stay up-to-date with all the latest news and events at SoChac! 🗞️

January Newsletter Fitness Classes Jan: Barbell Cycling Feb: 6 weeks to 6 miles Cap 10k Training April: Build Your Base July: Olympic WeightLifting Sept: GRIT Oct: Gymnastics Skills Class

Congratulations 🎉 to SoChac Athlete and Head Judge Jeremy! He recently took his CrossFit Education to the next level and received his L2 CrossFit Certification!

Jeremy has been a part of the CrossFit SoChac community for over 5 years. CrossFit has completely changed his life! Through CrossFit he began his health and fitness journey and he found a passion for working CrossFit competitions.

Jeremy has been Lead Judge for TFX, Wodapalooza, and many other large and local competitions, including head judging TFX Throwdown, TX Team Challenge, WodGodz, and Duality this year. Next up, he will be moving up to the role of Assistant Head Judge on the main stages for TFX and Wodapalooza in 2024! He also is a part of the Scoring Team responsible for scorecards and tabulation at the CrossFit Games and Rogue Invitational.

Here at SoChac he is our Head Judge for Friday Night Lights and The Phoenix.
We are proud of his accomplishments in the CrossFit community and can’t wait to see him grow into new judging/scoring leadership roles at the CrossFit Games and future competitions. 💪⚡

❗️Let us help you with your Health and Fitness journey 👉 Contact us at https://crossfitsochac.com/contact/

Welcome to the Open Prep Cycle! We will be running a full 8-week cycle before Week 1 of the Open. A few things you can expect to see in the next 2 months:

LIFTING/BARBELL - Consistent front squat progressions, an A-Week B-Week split between Olympic lifting complexes and 1RM clean & jerk linear progressions, and overhead pressing. We will also have some specific lower body strength focus with accessory work, as well as deadlift/hinging volume added into our workouts.

GYMNASTICS/SKILLS- Varying sessions focused on strict pulling development & higher volume gymnastics movements in workouts. We will also see a mix of various skill progressions including rowing technique, jump rope, and bar pull-over/ring muscle ups.

METCONS- This cycle is going to heavily focus on preparing our community for open style workouts. As such, we are going to see the majority of our workouts occur between the 6-15 minute time domain. The tester workout for this cycle will include wall balls paired with clean and jerks to work specifically on shoulder endurance. We will also be testing a few open workouts to prepare you for the intensity that comes with those efforts.

In the same format as last year, we will run the CrossFit Open during Friday Night Lights as an intramural competition. Details and sign up coming soon. This is an exciting time of the year for CrossFit! It’s a New Year and it’s time to recommit to fitness consistency!
Team SoChac

Come hang with us in 2024!!

Thank you for being a part of our amazing ✨ SoChac community. We look forward to continuing our journey together in the coming year, helping you achieve new milestones and surpass your fitness goals.

Wishing you a prosperous and healthy New Year! 💥

❗Contact us at https://crossfitsochac.com/contact/

Do you find it challenging to hit your protein target during a fat-loss phase? Swipe for options!

Here are a few tips to help you meet your nutritional goals:

🎯 Start each meal with a lean protein (chicken, lean pork, lean beef, turkey).
🎯 Add higher protein veggies (brussels sprouts, spinach, broccoli, asparagus).
🎯 Add potatoes as a side (white and sweet contain protein).
🎯 Divide your daily protein goal (exp 150g: 50g by 10am, 100g by 2pm, and 150g by 10pm. Manageable portions make it less overwhelming.
🎯 Add egg whites! Sometimes they don't taste good alone. Mix 4 egg whites (1/2 cup) with 2 whole eggs for 20 grams of protein!
🎯 Keep high protein snacks around (seeds, hard boiled eggs, jerky, yogurt, cottage cheese, nuts).

If you’d like to learn how to improve your nutrition & lifestyle but don’t know where to start then book some time with one of our expert coaches!

Sign up for a "Free Intro Session" to find out how. ➡️ CONTACT LINK IN BIO

Let's celebrate Amber’s success at her 90-day check-in.👏 She’s gained 2.2lbs of muscle, lost 1.3% body fat, and shaved almost 1 min off her initial baseline fitness test! Amber consistently attends class and has shared that she feels significantly stronger.

Keep up the amazing work Amber! 🙌

❗️Ready to improve your health and fitness?

Contact us - https://crossfitsochac.com/contact/

We want to extend our warmest wishes to you and your loved ones this holiday. Thank you for choosing SoChac. We're so grateful to be a part of your fitness and wellness journey.✨

We are dedicated to providing a supportive and motivating environment for our members, whether you're a seasoned athlete or just starting out. We're here to guide and support you every step of the way.

As we approach the new year, take a moment to celebrate your achievements and embrace gratitude. May your holidays be filled with joy, good health, and the company of those who matter most.

Wishing you a wonderful holiday season! ❤️💚

👉 Contact us at https://crossfitsochac.com/contact/

Meet Coach Josh! 😎 This awesome coach and father of 3 has been actively coaching since 2014, playing an integral role in our SoChac community for the past 7 years! If you're in South Austin, you might spot Josh out with his dog Hades, sporting his weight vest.

With expertise in CrossFit, Weightlifting, and Personal Training, Josh's passion for mental and physical fortitude shines through in his specialized Auxiliary program, GRIT. If you are ready to push your fitness to the next level, he is the coach for you. Here's a bit more about Josh...

1. What is your favorite book/ podcast/ author?

The Terminal List book series by Jack Carr. Cleared Hot Podcast, The Rich Froning Podcast, Mike Force Podcast

2. What are your favorite CrossFit movements or workouts?

sn**ch and 20min+ workouts

3. Where do you like to eat out?

DK Maria’s

4. What is your favorite sport, athlete, team, ect.?

football - Texas Longhorns and Dallas Cowboys

5. What's your go-to coffee/ drink place?

coffee at mi casa

6. What are your hobbies/ interest outside of the gym

camping, mountain biking, hiking, running and shooting guns

7. Lastly, and most importantly, what is your favorite color?

[If you know...post in the comments below ⤵️]

Contact us to meet our amazing ✨ coaches today! 👉 https://crossfitsochac.com/contact/

Let’s celebrate Julian’s success! 👏 At his recent check-in, he gained 2.6 lbs of muscle, lost 5.3% body fat, and an overall weight loss of 12 lbs. Keep it up Julian, we are so proud of you! Thanks for sharing...

"I'm proud of my weight loss and my consistency in the gym. When I started with SoChac I felt bad, I was overweight and I was having health issues. I couldn't run a mile without stopping, I knew something needed to change. I've been with SoChac for 6 months. I do group class CrossFit and personalized nutrition. I'm more active, my health and body composition are improving. I joined a running club, The Morning Jo's. I can run 4 miles without stopping. I even did my first CrossFit competition!" - Julian S

Julian's transformation is truly amazing. He is driven to make changes in his life. If this story sounds like you and you are looking for a change, we are here to help!

❗️ 👉 To view Julian's transformation photos, VISIT WWW.CROSSFITSOCHAC.COM

The crossover step-up is a great dynamic movement designed to specifically target and strengthen your glutes, quadriceps, and hamstrings. By incorporating a crossover element, this exercise engages your muscles from a different perspective, promoting increased growth and contributing to injury prevention. It also enhances hip mobility and flexibility for a more comprehensive fitness benefit.

Talk to our expert coaches to hit your fitness goals faster and safer! 💪

👉Contact us at https://crossfitsochac.com/contact/

Indulge your sweet tooth with these Chocolate Peppermint Protein Balls for a quick, guilt-free treat this holiday. 💝

INGREDIENTS
1 cup (99g) chocolate protein powder
1 tablespoons cacao powder
2/3 cup + 1 Tbsp (207g) almond butter or other nut/seed butter
3 Tbsp (52g) honey or maple syrup
1/4 tsp salt
1/4 tsp peppermint extract

For Topping
1/4 cup (54g) dark chocolate, melted
1/2 tsp coconut oil
crushed candy cane or mint

INSTRUCTIONS
1. In a mixing bowl, combine protein powder and cacao powder. Add in the nut butter, honey, salt, and peppermint extract.
2. Roll into one-inch balls.
3. If dough is too crumbly to stick together, add 1 tbsp nut butter or honey
4. For the coating, melt chocolate and coconut oil in the microwave for about 30 seconds.
5. Using a fork, roll each protein ball in the melted chocolate and set on a piece of parchment paper to cool.
6. Top with crushed candy canes. Add to the freezer for about 10 minutes to set.

Enjoy! ✨

*fridge up to 5 days or freeze up to 2 months in an air tight container

If you’d like to learn how to improve your nutrition & lifestyle but don’t know where to start then book some time with one of our expert coaches.

Sign up for a "Free Intro Session" to find out how. ➡️ https://crossfitsochac.com/nutrition-coaching/

Today let's celebrate Colton’s success at his 90-day check-in with Coach Larry.👏 He’s gained 1lb of muscle, shaved 2:19 off his initial baseline fitness test, and recently PR’d his bench press by 30 lbs!

Colton has also noticed an improvement in his cardio during workouts and has improved his gymnastics skills by confidently stringing together chest-to-bar and chin over bar pull-ups! Keep up the amazing work! 🎉💪

Let us help you build success in the gym ❗️👉Contact us at https://crossfitsochac.com/contact/

🏋🏽‍♂️ YOUTH INTERMEDIATE CROSSFIT CLASS

Who: Ages 9-13
When: January 5-26; Fridays @ 4:30- 5:20pm (4 weeks)
Cost: 125.00

This class will introduce the barbell and more advanced CrossFit movements. The flow of class will mimic a traditional CrossFit class. Kids should show up ready to work hard and have fun!

PROGRAM GOALS

✅ Promote confidence and proper movement/technique
✅ Introduce the barbell and more advanced CrossFit movements in a safe, age appropriate manner
✅ Develop the 10 general physical skills: cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy
✅ Have fun and develop a love for fitness

Click to sign up 👉 crossfitsochac.wodify.com

“Before joining SoChac my fitness had plateaued, my weights weren’t going up, I wasn’t feeling stronger. My previous weights are easy and I am lifting so much more. I’m also learning new skills, specifically gymnastics that are helping me in my job and my ability to maneuver. Now, my previous weights are easy and I’m lifting so much more.

After just 3 months, I gained 3.3 lbs of muscle, lost 1.9% body fat, and improved my consistency with double unders and bar muscle ups.” -JE

❗️Reach out if you are ready to take your fitness to the next level❗️👉Contact us at https://crossfitsochac.com/contact/

Stay up-to-date on current News and Events at SoChac!

December Newsletter For 30 days we challenge you to reset your health, habits, and relationship with food. Eliminate processed foods, while adopting a diet rich in vegetables, fruits, good fats and quality proteins.

Those individuals who waited to start their New Years goals on January 1, 2023 are still in the same place they were in November 2022.

DON'T WAIT UNTIL JANUARY 1
☝️Get the coaching and accountability you need now!

We offer premium one-on-one Fitness and Nutrition Coaching to get you there fast. ⚡️ Sign up now - Click our Free Consult Link 👉 https://crossfitsochac.com/contact/

Today we want to celebrate Dacien’s success at his 90-day check-in. 🎉 He’s gained 1.3 lbs of muscle, lost 3.3 % body fat, and shaved 4:45 off his initial baseline fitness test! 👏

In just 3 months Dacien has lost a total of 11.7 lbs, feels stronger, his clothes are fitting better, he is eating healthier, and his cardio/conditioning/mobility has improved greatly! Keep up the consistency Dacien!

Ready to start your own journey? ❗️ 👉 Contact us at https://crossfitsochac.com/contact/

🎄😀 Follow these simple tips to make healthier choices this holiday season....
..and reach out if you need extra support to stay on track! 👉 Contact us at https://crossfitsochac.com/contact/

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We always wrap up the workout with a team huddle to strengthen our unity and celebrate our achievements.

All hands in 🫱 .....1.....2.....3......SOCHAC!

Come join us 👉 https://crossfitsochac.com/contact/

Give yourself or someone special the gift of health & fitness!

Gift Cards can be applied to all services:

🎁 Personal Training
Perfect for achieving specific goals with a personalized plan

🎁 Onboarding
Introduction into CrossFit in a one on one setting

🎁 Nutrition and Lifestyle Coaching
Habit-based or Macro-based nutrition coaching to guide individuals on the path toward health and wellness longevity

🎁 Group Class Memberships
Join an amazing community of like-minded individuals working to improve their physical and mental health

CONTACT US TO PURCHASE 👉 [email protected]

Nutrition Coaching Success Story! 🌟

Robert has been working with Coach Amanda in our Nutrition and Lifestyle program. During this time, he has learned how nutrition plays a vital role in his mental health and optimizing his performance at the gym. He now has the tools to stay committed, accountable, and consistent on the path to his goals. Congrats Robert and thanks for sharing your journey!

“I started [Nutrition Coaching] hoping for accountability, to help me with the right behavioral modification needed for perseverance, and an all around better relationship with food. Things like consistency and mindful eating has helped me gain a better understanding of why I sometimes eat emotionally. And I have found alternatives to meet certain macro points instead of just eating whatever. Because of this, I feel better during workouts, I sleep better, and I have sustainable energy throughout the day. I have gained more confidence because I set out to do something, even though a ton of life challenges, and I still made progress with having a better relationship with food. My clean and jerk went up 20 pounds, 50 pounds on my front squat and 15 pounds on the bench press. It was an absolute pleasure working with Coach Amanda.” - Robert G

💥 Nutrition is the base of our health and wellness. If you are struggling with your nutrition we can help! Reach out to schedule a complementary assessment with one of our expert coaches! Learn how to create sustainable nutrition habits for the long term! ➡️ Contact us at https://crossfitsochac.com/nutrition-coaching/

During the busy holiday season, it's a good idea to plan ahead. Make a list (or two!) of all the things you need to do. Decide which events are most important to you and your family.

Don't feel pressured to attend every gathering; it's okay to say no sometimes. Instead of cramming all the festivities into a short period, consider spreading them out over time. Make sure to take care of yourself by getting enough sleep, eating well, and STAYING ACTIVE!

Try to relax and spend quality time with your loved ones, cherishing old traditions or creating new ones. Don't stress about things not going exactly as planned; sometimes the unexpected moments bring the most joy. ✨

🎄 If you’d like to learn how to improve your nutrition & lifestyle before the holidays – book some time with one of our expert coaches. ➡️ https://crossfitsochac.com/nutrition-coaching/

There is always something to be thankful for.

Happy Thanksgiving! 🦃

What are you thankful for ⁉️ 👉 Put it in the comments below ⬇

Let's celebrate Andre’s success at his 90-day check-in.👏 He’s lost 3% body fat and shaved :16 sec off his initial baseline fitness test. In just three months Andre has improved his fitness and lost 14lbs!

Consistency in CrossFit has helped him ace all the Navy fitness tests as well as the Austin Police Department! Keep up the hard work Andre! 💪

Let us help you build success inside and outside the gym.❗️ ➡️ Contact us at https://crossfitsochac.com/contact/

Just wrapped up another successful Gymnastics Skills Class 🤸‍♀️ with Coach Amanda! Gymnastics is a great way to improve strength, power, stability, balance, motor control and flexibility.

If you are looking to improve your gymnastics— jump into an upcoming clinic or sign up for personal training today! 👉Contact us at https://crossfitsochac.com/contact/

Let's get to know Coach Amanda! This rockstar coach, wife, and fur baby mom has helped build SoChac’s outstanding CrossFIt community through her strong fitness drive, exceptional coaching, and genuine love of the sport. If you happen to be in South Austin, you might see Amanda out running the streets to train for her next marathon!

Amanda has dedicated more than 5 years to coaching at SoChac! Her expertise is in CrossFit Group class, Nutrition Coaching, and Gymnastics Skills training through one on one sessions and specialized Auxiliary programs. Whether you're aiming for that perfect muscle-up or wanting to master toes-to-bar, she's the expert you need! Here's a little more about Amanda...

1. What is your favorite podcast?

(Podcast) The Rich Roll Podcast, Varied Not Random for Crossfit, The Choose Strong Podcast with Sally McRae

2. What are your favorite CrossFit movements or workouts?

Burpees, Burpees over bar, Burpee Box Jump Overs, handstand push-ups, toes to bar

3. Where do you like to eat out?

Cruzteca, District Kitchen, Numero 28, Machos Tacos

4. What is your favorite sport, athlete, team, ect.?

Favorite team is definitely the Houston Astros! Favorite athletes for Crossfit would be Samantha Briggs and Katrin Davidsdottir. Ben Smith would be another favorite- he's a top level athlete, but also owns and coaches at an affiliate which I think is awesome. I've also started following a couple of ultrarunners- Courtney Dauwalter and Sally McRae- their mental and physical toughness is really incredible, and they are a big inspiration to me that we are capable of so much more than we think if we just give ourselves a chance and take the leap.

5. What's your go-to coffee/drink place?

Starbucks, Merit Coffee, Proud Mary

6. Do you have any pets or want a pet? If so, talk about them.

Yes- Toby, he's the best dog ever. We rescued him last December. He's a 3 year old Yorkie. He loves to go on walks and play chase with his dinosaur toys. He also loves people, and getting pets and treats

7. And Lastly, when you are not in the gym, what are your hobb(ies)?

Running, traveling, having brunch/happy hour with friends, starting to learn how to play the guitar!

Our coaches are amazing! Contact us to meet them today 👉 https://crossfitsochac.com/contact/

New bench build for our patio.

How To Build a 2x4 Bench / Easy Outdoor DIY Bench Today we are going to walk you through the step-by-step process of building a 2x4 bench. This cheap outdoor bench is versatile and sturdy. Wether you are loo...