Pose Running

We had a great turnout this weekend at our sold out Pose Running Seminar with Valerie Hunt, Level II Pose Running Coach. Today you get to practice your new running method.

For more information on Valerie -
http://www.posetech.com/services/ValerieHunt.html


WOD:

400m Run
25 Pullups
400m Run
50 MB Slams #20
400m Run
25 Pullups
400m Run

For Time

PALEO RECIPE - from Elana's Pantry

I was looking for a salad dressing alternative and ran across this one.

Creamy Avocado Dressing

1 avocado
3 tablespoons olive oil
1 tablespoon lemon juice
1/2 cup water
1/4 celtic sea salt
1/4 black pepper

1. Place avocado, olive oil, lemon juice and water in blender.
2. Puree until smooth thenblend in salt and pepper
3. Serve over green or chopped salad.

Fight Gone Tabata

Who do you race for?

I met a young lady yesterday whose father is battling prostate cancer. She signed up

for fgb 4 on the spot. She has never done a CrossFit workout. She simply realizes how

important this cause is. Remember, do your part. You can Sign up, or you can Pay up, or

just Show up to volunteer.

Fight Gone Bad IV to register for the CrossFit Cedar Park Team.

My good friends over at The Color Factory are working on some new T-shirts for us.

Check 'em out they are a very talented group of people. They do everything from logo's to monument signs.

WOD

Fight Gone Tabata

Wall Ball

Sumo Deadlift High Pull

Box Jump

Push Press

Row

Work at each station for 20sec, rest for 10sec for 4 rounds each station.

You have your 10 second rest period to switch stations.

2 rounds total

Why CrossFit Works

Carson and Kindel bust out some thrusters. Getting Fit one rep

at a time.

Carlos brought some great fruit that grows naturally

at his place. Good Healthy Stuff.

Check out this cool little blog from the

world famous Kelly Starrett of San Francisco CrossFit.

I was asked recently by a non-crossfitting friend (yes, they exist in theory) what I thought were the reasons for Crossfit's popularity and success. My response was immediate. I said, "Because, it's not a gimmick. Front-Squatting and Running isn't a gimmick."

And it's not. Marrying together Olympic sports is a hard stinking workout, and...READ MORE

WOD

5 Deadlift (255lbs, 145lbs)

7 Pull ups

9 Burpees

AMRAP 15 Minutes

PALEO RECIPE

HAM AND PINEAPPLE FRITTER (yes its good!)

Ingredients
1 slice pineapple
2 slices finely sliced ham
1 egg
Almond meal
Cinnamon
Nutmeg
Allspice
1 tsp Oil
Avocado (optional for serving)

Instructions
In a bowl, beat egg with some cinnamon, nutmeg and allspice to taste.
Spread some almond meal on a plate. Place ham on one side of the pineapple piece and dip into
the beaten egg to coat. Coat the pineapple/ham in the almond meal and place on a heated fry pan with oil and lightly cook until almond meal has browned.

Serve with avocado (optional)

Health, Fitness and a Fight.

Scott, getting his mind right.

Ok gang, Fight Gone Bad is in full swing. It is more than just our fitness.

It is more than just our health. We can't sweat enough to give what some

of these warriors have given up. We are all doing our

part to get the word out and the donations in.

It's time, sign up, pay up, and show up.

So please, sign up to workout, pay up for the cause, or show up to volunteer.

FGB IV

Remember, ALL proceeds go to

The Wounded Warrior Project and Athletes for A Cure.

wod

10 burpees

20 KB Swings

30 Sit ups

400 meter run

4 rounds for time

PALEO RECIPE

Cilantro Shrimp - from Kathy DeBack

1 pound gulf shrimp

1/2 cup each finely chopped celery and cilantro

2 tablespoons minced garlic

1-2 tablespoons lime juice

1/2 cup olive oil

2 tablespoons almond flour or arrowroot

1 bottle clam juice

1/2 teaspoon each salt and pepper

1. Peel and devein shrimp. Finely chop onion, celery, cilantro and garlic. Squeeze lime juice and set aside.

2. Heat olive oil and stir in almond flour or arrowroot and cook 3 minutes, stirring constantly.

3. Add onions, celery and garlic. Cook 3 minutes

4. Gradually stir in clam juice. Add cilantro, salt and pepper. Cook 1 more minute.

5. Add shrimp and toss to coat. Cover skillet and cook 2 to 3 minutes, stirring halfway through, until shrimp

turn from translucent to pink. Remove from heat, add lime juice and season to taste. Serve immediately.

FGB IV video

Fight Gone Bad from David Tillman on Vimeo.

Today's Wod

From CrossFit.com

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

We did this one a while back. Melanie and Nikki did it out in the 105 degree heat. If you haven't seen the video,

check it out here

Great Time in the Park!

Big thanks to our CrossFitters who came out to sweat at our Free workout in Milburn Park Saturday. It was AWESOME to have so many folks from Camp Mabry come join us as well!

Don't forget to sign up for FGB IV. Here

WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Fight Gone Friday

From Balboa CrossFit:

Exert from interview with Dr. Jonny Bowden...

Q: I was in the organic store the other day and they were trumpeting how ground beef in the grocery store usually has the DNA of 1,000 different cows in it, while farm-raised organic stuff is often from one cow. Should I care?

A: You should care very much, but probably for slightly different reasons.

Ground beef in the grocery store inevitably comes from what we call "feedlot farms." These places are basically factories, and they bear as much resemblance to the old country farms of our childhood as a cheap Casio keyboard does to a handmade Steinway grand piano.

Cows on these "farms" are production machines for meat and milk. They're fed grain, which isn't their natural diet, and which causes great acidity in their systems. This produces "meat product" that's very high in inflammatory omega-6's and woefully lacking in omega-3's. Read More

Crossfit in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

-Coach Greg Glassman

Founder of CrossFit

WOD

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

Air Squats

Pull ups

Walking Lunges (knee should "kiss" the ground)

Push ups

Double unders

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Technical Movements

Kendel displays how the overhead Squat can make you very strong by forcing you to tense literally every muscle and system in your body.

What's the deal with beans, peanuts and soy? I thought they were paleo!

Lectins and gluten (the bad stuff in grains) are both types of protein and can be categorised in the same family. However each has its own dangers.

It’s important to know that lectins (which are also found in legumes, peanuts and soy beans) are resistant to cooking and our digestive enzymes, so it’s a hard task to try and stop them from doing their nasty work in the body. Lectins have been linked to inflammatory problems as well as digestive diseases; leaky gut syndrome becoming one of the larger problems in society at the moment, which is then linked to autoimmune diseases (in which the body attacks itself). The reason lectins have such an intense effect on our digestive system and cause leaky gut syndrome is because lectins dramatically damage the gut defenses (as well as going on beyond the gut to damage joints and our skin complexion) called microvilli which line the small intestine and help to digest and transport food particles into the blood stream and the lymph system. When leaky gut syndrome has set in, the damage done to the microvilli has become excessive and has made the absorption of fats, vitamins and minerals extremely hard to digest. (Educate yourself a little More.)

*************

WOD
800m Run
3 Rounds of:
25 Knees to elbows
15 KB Swings
After the 3 rounds run 800m before stopping the clock

************

Meatballs With Crunchy Sweet Potato Chips
Ingredients
250g mince
1tsp salt
1 /3 cup almond meal
3 cups baby spinach
1tsp dijon mustard (optional)
25g tomato paste
2tbs sage
1 sweet potato, medium
Olive oil

Instructions
Pre-heat fan-forced oven to 180 degrees Celsius.
Place spinach in a bowl and cover with boiling water, leave for 2 minutes before draining as much liquid as possible from the spinach. Chop well. Place spinach in a bowl along with mince, salt, almond meal, mustard, tomato paste and sage. Combine well.
Roll into 2.5cm size balls and place on an oven proof baking tray lined with baking paper.
Bake in the oven for 10-15 minutes, or until browned and cooked through.
Meanwhile, heat enough oil in a frying pan for deep frying. Peel sweet potato then slice into ribbons using a vegetable peeler. Place a small handful of sweet potato ribbons in frying pan and fry for 2-3 minutes, or until slightly browned. Remove from frying pan and place on a plate lined with paper towel to drain.
Repeat with remaining sweet potato.
To serve, place sweet potato ribbons on a plate and top with meatballs.

Kids Foods Deemed Unhealthy....No Way?!

Can you sense the sarcasm?Ask anyone to remember their child years and most will have a song or slogan or cartoon character they can relate to a food item. These advertisements are plastered all over kids TV networks, ads, and packages to simply attract the kids. Add in a toy and they are like wet sauerkraut in the major company's hands.


A recent article on philly.com spoke of an analysis of 367 kids products of which 90% were deemed unhealthy. Shocking right? Well, the bigger news is that this study excluded candy and soft drinks. So the 90% was for the everyday foods that parents willingly buy their kids and pack in their lunches.


These sugar, fat, and salt rich foods are destroying America's youth and causing a multitude of the problems that are seen today. I'm sure the study didn't even touch on artificial colors or flavors.

Even more disturbing is that 62% of these foods had some sort of nutritional claim. The article gives examples such as "made with real fruit juice" or "no artificial flavors". In my experience, the more a food has to claim its nutritional benefit, the worse it is. Imagine that person who tries to convince you they are smart by all the knowledge they know. That person either isn't smart, or is an a-hole.


So how can you teach your child to eat healthier? The simplest way is to set the proper example. Your child will eat what you eat. You can find some great cracker alternatives at whole foods. Our favorites are the Nut-Thins made by Blue Diamond. They come in almond, hazelnut, and pecan. I've attached a picture to help you find them.


You can also give your child fruits and veggies to bring to school. Baby carrots pack easily and taste good. If they won't eat them, give some cashew butter to dip them in. Spread some almond butter on some celery sticks. There are ways to get veggies into the diet. Pack some grapes or other fruits that taste good and travel well.


The key still is to set the example. Make time for food. If you snack on unhealthy foods, your child will too. Show that food isn't simply a necessity, but rather a way of living. Be creative and eat healthy. Your body and future teen will thank you.

Posted by Aaron Mittica at http://www.paleodietonline.com/




Lindsey and Ben enjoying the wod at 5:30this morning.


WOD
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5


***********************


Salad Dressing
1/4 cup basil flavored olive oil
1 clove garlic diced
1/4 tsp superfine ground mustard
1/4 tsp oregano
fresh sqeezed lemon juice (1/4 small lemon)
salt and pepper to taste
shake well.


Honey Mustard Dressing
1/2 C spring water
1/2 C olive oil
1 t mustard powder
1 pinch of white pepper
1/8 t garlic powder
2 T honey
shake well.


Ranch Dressing
1 C paleo mayo
1 C coconut milk
1 t dried dill
1/2 t garlic powder
Pepper to taste
Mix all together. Better if refrigerated for one hour before serving butnot necessary. Should be noted that this tastes just like regular dressing,no coconut taste at all. Great as a salad dressing or dip for raw veggies.


For more Dressing Recipes click here.

Dining Out...Its so easy a Caveman could do it.

Paleo Challenge Before/After Photo Contestants from Matt Chan on Vimeo.

Paleo cooking isn't just for you your kitchen. Dining out and remaining healthy should come as second nature. After all, This is your health we are talking about! Almost all restaurants have quality sources of protein (beef, chicken, pork) and a selection of fruit or vegetables. Understand that you don't have to stick to the salad menu (but if you do stay clear of the dressing.) If you order a chicken plate which offers mixed veggies and a baked potato ask the waiter for double veggies in place of the potato. Spice up any meal by requesting a side of salsa, pico, or avocados.

Here is one athletes take on the Caveman Nancy Challenge thus far...

I am actually feeling very good and very proud of myself. I truly wondered if I could do it, I am the candy queen! I had trouble with my energy level at first, but by the second week felt better. I am not going hungry nor am I having those bloated feelings. I leave the table feeling like I ate just enough. If I do get hungry between meals, I have some nuts or grapes. I miss my Starbuck's mochas more than anything, however I have a feeling when I am allowed to have one again, I won't like them anymore. I am betting they will taste too sweet.(Did I just say that?!) I need to start trying some different recipes to add variety for sure. We have just been busy and it's too hot to cook, so I need to work on that. I have lost 3 or 4 pounds(pounds I had put back on by reverting to old habits) and overalll, I am very glad I did this. Thanks for helping me accomplish things I never thought possible....this means the workouts and the diet! You guys are awesome!

Keep the nutrition questions, comments and suggestions coming, as we love to share knowledge and help all of our athletes progress!

WOD
3 Rounds
42 Double Unders
35 Sit ups
21 Pull ups

********************

Chocolate Chip Brownies
1 (16) ounce jar salted almond butter, smooth roasted
2 eggs
1 ¼ cups agave nectar
1 tablespoon vanilla extract
½ cup cocoa powder
½ teaspoon celtic sea salt
1 teaspoon baking soda
1 cup dark chocolate 73%

1. In a large bowl, blend almond butter until smooth with a hand blender
2. Blend in eggs, then blend in agave and vanilla
3. Blend in cocoa, salt and baking soda, then fold in chocolate chips
4. Grease a 9 x 13 pyrex baking dish
5. Pour batter into dish
6. Bake at 325° for 35-40 minutes

Makes about 24 brownies

Healthy Inside and Out

Its time to check in on your nutrition. If you are competing in the Caveman Nancy Challenge be sure to bring your food logs to class this week. Hand them to a coach and ask for feedback. Have you fallen off the wagon? Take a look at these before and after picture. Keep your head in the game! For those of you not doing challenge, maybe these pictures will help move you in the paleo direction. Its not a diet, its a healthy change to your lifestyle.

2 months into CrossFit -- no change in high carb eating pattern -- sugared coffee, oatmeal, juices, sandwiches, chips, pasta, popcorn, and ice cream.

5 months into CrossFit and 3 months into paleo eating pattern -- as much as desired of animal products (excluding dairy) and seasonal fruits and vegetables.

WOD

21-15-9

Deadlift M-185/W-155

400m Run

*****************************

Mexican Style Hash
1 package of lean ground beef

1 package of hot Italian sausage

8 small zucchini 4 carrots

Slice up the sausage and throw it in a skillet with the ground beef. Cook until browned in a fair amount of olive oil. Add spices liberally: garlic powder, chili powder, cumin, cilantro, paprika, and if you want to get wild, 1 Tbsp of unsweetened cocoa for a Mole style extravaganza!

In a food processor, shred zucchini and carrots. Add to sausage and ground beef mixture. Cook for about 15-20 minutes until everything is cooked down. Garnish with avocado and salsa! Yummy!

There is no excuse not to feed yourselves well!

TGIF WOD

Photo of the coaches workout at Mike and Keisha's

Level 1 Certification.

Did you see the FGB IV teaser yet? Be sure to check it out and

don't forget to register for FGB IV.

WOD

40 push press (65, 45)

30 squats

20 push ups

10 box jumps

3 rounds for time

Goodbye Matt!

Making sure we were fed after the Epic Challenge!












Matt is leaving us to head to college at UCF! Matt has been around Tillman Physical Therapy & Sports Training since December of 2005! He started with us as a patient. He was a freshman in high school with a bit of attitude, but progressed quickly to become David's right-hand man and assistant. When we affiliated with CrossFit, Inc. in 2007, Matt was one of the first to jump on board with the idea and concepts and loved it! Matt played football for Cedar Park High School and although he suffered an injury, he was there for his teammates every step of the way.

Matt is an excellent athlete. Due to his injury, Matt double-unders on one leg and rows instead of runs. He is an inspiration to those who don't think they can - because he does it - injuries not withstanding. He is on our leader board in several places. He just went up 40lbs on his CrossFit Total with 915, a 5'35" Fran, 4'34" Grace, 8'20" Jackie and our first to master 30 Muscle-ups for time!

Matt is our employee, a terrific CrossFit Level 1 and Youth Speed & Agility Coach and above all else - a great friend. We will miss you, but know you are going to kick butt in College! Thanks for everything!

WOD:

10 Medball Cleans #20
10 Burpees
10 Squats
100 jump ropes

AMRAP in 15 minutes

Paleo Recipe - from Paleo Cookbook Grilled Cumin Fish with Salsa
Ingredients Fish 2 fish fillets, large 1 garlic clove, finely grated 1tbs ground cumin 1/3 cup olive oil 1/3 cup lemon juice Salsa 1 cup cherry tomatoes, halved 1 red capsicum, diced 1 bunch parsley, roughly chopped 1 avocado, diced 1tbs olive oil 2tbs apple cider vinegar
Instructions Combine garlic, cumin, olive oil and lemon juice. Place fish in a bowl and rub on cumin mixture. Cover and place in the refrigerator for 30 minutes.
Pre‐heat a grill to medium heat. Place fish on grill and cook for 3‐4 minutes each side, or until cooked through. To make the salsa, place all salsa ingredients into a mixing bowl and combine well.

Congratulations Scott and Nikki!

This past weekend Scott and Nikki were married.

We wish them all the best. Congratulations you two.

No burpees were performed at the wedding.

Did you see the FGB IV teaser yet? Be sure to check it out and

don't forget to register for FGB IV.

WOD

21-18-15-12-9-6-3

Overhead Squats (95, 65)

Sit ups

Back Extensions

For time

FGB IV

FGB IV from David Tillman on Vimeo.

What is Fight Gone Bad?

Fight Gone Bad is an amazing fund raiser that CrossFit affiliates across the world get involved in. All proceeds benefit Athletes for a Cure and Wounded Warrior Project. Two very worthy causes! We need your help, there are a couple ways to participate.


The event takes place on Saturday, Sept. 26th.

We are happy to organize this event in Cedar Park. If you want to do the WOD go here to register as a participant with our team. If you don't want to do the workout, we still need your help for theFund Raising. Many volunteers will also be needed to help make this event one of the biggest CrossFit Cedar Park has ever put on. This is all hands on deck!

For more information about the event go here.

WOD

Newport Crippler

30 Back Squats

1 Mile Run

Men 225

Women 135

For Time

Fear Not

I've been watching a few of the females around our gym and wondering why they are still scaling their weights so low on the workouts. With 12 months of CrossFit and no history of injury under their belt, taking a wod that is a prescribed 95 lbs down to 65 lbs leaves me wondering where their desire for self improvement sits. Today, after the 5:30am class finished the WOD I asked what the deal was and the response hit home. "I'm scared of the weight." I have to admit that I've been there. I didn't even know I was scared of the weight until someone pushed me past what I thought was my limit. I very clearly remember that day, as I cussed and pouted about a metcon where I was strategically pushed into using 185 lbs on the dead lifts. That was the day I broke through a physical and mental block. I stepped off a plateau and into the next level of self achievement and all around improvement.

Ladies, take it to the next level and fear not! Guys, Don't let our ladies crush you...

WOD

3 Rounds

10 Squat Clean and Press

400m Run

M-#135

W-#95

FIT Test Day!

Fit Test
400 m sprint
1 minute max pushups
1 minute max sit ups
Tabata Squats

3-3-3-3-3
Push Press

Paleo Recipe

This one is for your almond or cashew butter

Garlic Crackers

Ingredients
1 cup almond meal
1 large garlic clove, finely chopped
1 tsp olive oil
1 egg white
Good dash salt
Dash ground hot paprika (optional)

Instructions
Pre-heat oven to 350 degrees. Place all ingredients in a bowl and combine well. Place mixture on a sheet of baking paper, and place another sheet of baking paper over the top. Roll mixture out into a 3-4mm thickness using a rolling pin. Score pastry with the back of a knife into individual square pieces. Carefully remove baking paper from the top of pastry, then holding the baking paper on the bottom of the pastry mix, move onto an oven proof baking tray. Place in oven for 15-20 minutes, or until slightly browned. Leave to cook then break crackers into individual pieces.

PR Week

Kids Speed & Agility Summer Program ended in a great success today with a fantastic water balloon fight. Thanks to all the kids who attended!

WOD:

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Congratulations to the following Clients who had PR's on their deadlifts this week.

Jodie - 185lbs

Mike G. - 335lbs

Mike F. - 430lbs

Trevor - 385lbs

Matt - 405lbs

John - 265lbs

Kelly - 165lbs (first DL ever)

Bri - 225 lbs

Kindel - 245lbs

Jody - 185lbs

Alex - 135lbs

PALEO RECIPE (I did promise didn't I)

Chocolate Macaroons
Ingredients
3 large egg whites
1/3 cup honey *
3 tbs cocoa powder
¾ cup chopped walnuts
1½ shredded coconut
1/3 cup almond meal

Instructions
Pre-heat oven to 350 degrees. Place egg whites in a bowl and beat using
an electric beater until stiff peaks form. Fold in honey, cocoa powder, walnuts,
coconut and almond meal until just combined to minimise the handling of the
batter.

Spoon 1-2 tbs of mixture per macaroon into onto an oven proof tray lined with
baking paper. Bake in oven for 15 minutes for medium sized macaroons, or 18 minutes for larger
size macaroons, or until light brown in color. Cool before serving.

Kids Speed and Agility

Matt puts the kiddos through some lunges.

Nothing like having some strong, fast and agile kids.

WOD

10-9-8-7-6-5-4-3-2-1

Reps of

Kettlebell Swings (1.5pood for guys, 1 pood for gals)

Double Unders

Pull ups

For time

Challenging Yourself

Do you find it difficult to challenge yourself to go to the next level knowing it will make your time slower or just be extremely hard?



On our Nancy Challenge, we thought Courtney would put herself into the Beginner Category. She surprised us on Friday by doing some Overhead Squats with the 45lb bar and decided she would go into the Intermediate Category.



I'm pretty sure during some of the rounds, especially 1 and 2, she wanted that light bar back, but she pushed through and rounds 3, 4 and 5 were great! She found her rhythm and went with it.



Our challenges are designed to see how much you can improve in 6 weeks. By upping her weight, Courtney put herself into the position to be able to cut some serious time off her Nancy WOD. That is exciting! Courtney is following the same path as her sister, Brittany, who just had her first RX in July. This family is kicking butt!



Have you challenged yourself recently?



WOD



1-1-1-1-1-
Deadlift



Paleo Recipe

from



Nicole Ashman



1 granny smith

3 oz crushed cashews

6 oz unsweetened coconut milk

1/3 cup unsweetened apple juice, natural juice

1 tsp cinnamon

1 egg




Remove core and slice apples into slices. Beat the egg and add the milk and juice in one bowl. In another put the cinnamon and cashews, mix. Dredge the apple slice in the milk then dip it in the cashews, coat it. The coating will be sticky. You only have to coat the top side. Line a pan with aluminum foil and grease it with coconut oil.




Place the apples on the pan. Bake at 350 till golden brown.


AND THE MOST IMPORTANT PART IS TO ENJOY!!!!

There is still time to sign up for the "Caveman Nancy"

Challenge" We all had a great time and saw several PR's.

Can't wait for the finals on September 12th.

WOD

Tabata

box jump

push ups

jump rope

rower

sit ups

PALEO RECIPE

Cashew Nut Hummus

2/3 Cup Cashews - unsalted
2 TBS Olive Oil
2 TBS Lemon Juice
1-3 cloves garlic (to taste)

Blend ingredients together and serve with carrots or celery