SoLa CrossFit

You said you wanted to work on pull-ups, so today is a great day for it. Our Saturday workout has pull-ups built in so you're able to get some practice with strict, kipping (suggested), or butterfly. This is your workout - do what you need to do. We'll help you achieve your pull-up goals.

📸: @quirkyintexas

Get ready for more oly lifting! Today is all about snatch and overhead squats for our strength portion. We use these first few weeks of the cycle to dial in proper mechanics before we increase weight and get new 3-rep max numbers.

📸: @quirkyintexas

Whether you've been a member of SoLa for weeks or you've been with us for years, it's good to get a refresher on what we offer - this month especially.

We're offering free drop-in classes to Level Up (HIIT) or CrossFit with no experience required.

Depending on your goals you may also want to take advantage of our nutrition coaching with Jess, personal training with our experienced coaching staff, or even the recovery zone (think: cold plunge, sauna, vibe plate, and compression boots).

Curious about any of these things? DM us.

Link in bio for the free drop-in class.

Happy Hump Day! It's all about box jumps (and jump overs) today, so get to hoppin'.

📸: @quirkyintexas

New week, new goals, new chances to push yourself. Whether you're using Apple Watch, Whoop, Fitbit, Garmin, or just your own internal metrics, get in here and get ready for a sweaty 18 minute full-body workout of double unders, wall balls, and [hopefully not too much] running.

📸: @quirkyintexas

Come join us for the final throw down of the 2022 CrossFit Open tomorrow at 12:00 PM. We'll be running heats and cheering each other on each round. 👊

SoLa CrossFit Free Class

Join us at SoLa CrossFit for a FREE CLASS! Try out either CrossFit or Level Up (our HIIT conditioning program) and discover this South Austin gem of a fitness community!

*Valid for new members only*

SoLa CrossFit Free Class Try a Free Class! Workout. Get Fit. Be Happy.

CrossFit SoLa would be nothing without these two women: Deb Smith and Jess Appel.

Deb has been a part of the SoLa family since the gym was founded in 2013.

Jess, who runs every single little thing you see and feel in the background, is the glue. We would be nothing without her help.

Happy International Women's Day to two truly amazing ladies of SoLa.

Not only are we celebrating Women's History Month by posting some of our favorite ladies, but we're also going to see a few of our favorite CrossFit benchmark workouts...all named after ladies. 🥳

Why are CrossFit benchmarks named after women?

According to CrossFit Founder, Greg Glassman, he named the benchmark workouts after girls in similar way that storms are named after girls by the National Weather Service. He felt that, because these workouts are so physically demanding, they leave you feeling as if a storm had just hit you.

📸: @benjammin_ct

Mark your calendars for a free event lead by one of our favorite SoLa ladies 💕

Link to grab your free spot:
https://www.eventbrite.com/e/266418483857

March is Women's History Month and we have so many amazing women to celebrate, look up to, and learn from. Here are three of our favorite regulars. 🥰

📸: @benjammin_ct

Oh boy. Here comes CrossFit Open 22.2. We'll see you Saturday at 12:00 PM and we'll all give it our best shot.

📸: @benjammin_ct

☘️ If you're feeling lucky this month, bring a friend to SoLa for a free class and you could win a free month of unlimited classes. Here's how it works:

🍀 For every friend you bring (must be an Austin local), you get one raffle ticket.

🍀 Friends get to try a class (CrossFit OR Level Up) for free. No experience required for CrossFit classes this month!

🍀 For every friend that signs up for SoLa, you get 10 raffle tickets.

It's that simple.

Link to sign up:
https://go.solacrossfit.com/freeclass-8228

The CrossFit Open 22.2 workout drops tomorrow at 2:00 PM CT. If you're registered for the Open (or even if you're not), show up on Saturday at 12:00 PM to throw down with us. 💪🏽

📸: @benjammin_ct

February 28 Mile Run Challenge is almost over and we have so many folks who hit the goal (and blew waaaaaaaay past it). What should our next monthly challenge be?

📸: @benjammin_ct

Next week is our re-test week of our overhead squat cycle. GET 👏🏻 READY 👏🏿.

📸: @quirkyintexas

hump day jump day - get ready for a box jumpy workout today 🤩

📸: @quirkyintexas

FREE HIIT Class with Gina King Coaching

Join our very own Coach Gina for a FREE workout and private shopping event at the Domain Fabletics on March 12th!

FREE HIIT Class with Gina King Coaching Join us in-store for a free HIIT class with Gina King!

Where we come to play.

Come join us for a drop-in class or open gym if you're in town visiting.

Here is a link to our schedule:
https://solacrossfit.com/more-info/#schedule

On Thursdays we do wallballs... lots and lots of wallballs.

Get ready for a retest of Open Workout 17.4. Have you signed up for the CrossFit Open yet?

🔗 Link in bio to sign up!

AMRAP x 13 MINUTES
55 Deadlifts (225/155)|(155/105)
55 Wall Balls (20/14)|(14/10)
55 Cal Row
55 Handstand Push-Ups

📸: @benjammin_ct

Meet @ddematteo23, our February Member of the Month! Dominique has been with us for 2 years and is crushing her goals lately. We can't wait to see how she progresses throughout the year.

What is the "personal best" you're most proud of during your time with us at Sola Fitness?
Hard to pick just one! I’ve learned so much in 2.5 years. I’d never done any real barbell work before Crossfit, so learning how to power/hang clean, snatch, OH squat, etc. and building up strength was huge. Also proud that I’ve learned new skills like handstand walks, rope climbs, and double unders - the struggle with dubs was (and still is) REAL, so pretty pumped to finally be able to string them together.

What do you enjoy most about the Sola facility and community?
The community at SoLa is by far the most enjoyable aspect of the gym for me. I love the support that everyone has for each other, and how welcoming everyone is. Stay with it and keep showing up. Don’t get discouraged by movements you can’t do yet and don’t let prescribed weights scare you. Progress takes time, so keep showing up and working hard.

What is the next fitness goal you're trying to achieve?
Muscle ups

📸: @benjammin_ct

Bring your A-game this week and get ready for front rack holds on Wednesday! It's gonna get spicy.

📸: @benjammin_ct

Sunday Runday this Sunday, 2/6 with Coach Rudy! Bring a friend and meet at the gym at 10:30 to get those miles in for your February 28 Mile Challenge.

The only hint @rrod1540 gave us this time is that you won't be running more than 800 meters at a time. 😜

See y'all Sunday!


📸: @benjammin_ct

Y'all! New swag straight from CrossFit HQ. Pre-orders are due by this Friday, 2/4, for this SoLa CrossFit Open t-shirt & tank. Each will be $25, payable via Venmo.

Don't wait!

Link to order:
https://forms.gle/Z2nAECWoQQXkCU4s5

February starts with a new challenge for the SoLa fam. 28 miles in February - that's 1 mile a day - walking or running.

▶️ Join the team by downloading the Map My Run app
▶️ Search and follow "Rudy SoLa"
▶️ Rudy will add you to the SoLa 28 Mile Challenge group!

Each time you run (at the gym, or on your own) just open Map My Run and log your miles! This challenge is all about beating the winter blues and getting up and out. 🥳

📸: @benjammin_ct

What a squad. 🥰 Taking a moment to swoon.

📸: @benjammin_ct

Battle for Bragging Rights is Saturday, February 19 and we are SO PUMPED at the number of folks already signed up!

We still have spots open - for athletes AND judges - so use the link in bio to sign up! If you're not down to clown, consider being a judge for the rest of us.

The Fittest Experience is happening this weekend! You have a chance to cheer on your fellow SoLa athletes: @crossfitcub, @ptheguzman, @jennaivana!

TFX Information:
🎟️ Tickets sold online only (link in bio)
📍 Held at Williamson County Expo Center in Taylor, TX
⏱️ Spectator gate opens at 7AM Saturday and competition begins at 8AM!

So head over to the expo center and support your SoLa fam!

We have some strong women in the gym, and Renée is just one of them.

We already have many folks signed up for the in-house team competition: Battle for Bragging Rights. And guess what? It's majority women! 😜

There are still spots open for those interested. Join us on Saturday, 2/19, for a friendly coaches + athletes team competition.

🚣‍♂️🚣‍♂️🚣‍♂️ Start your Monday off with a workout!

Class times for SoLa CrossFit:
▶️ AM: 5:30*, 6:30, 7:30
▶️ PM: 12:00, 4:30, 5:30, 6:30

*Monday, Wednesday, Friday only

Plenty of times for y'all to get a workout in!

📸: @quirkyintexas