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