It's Time...

OUCH!

Remember This?  It's coming baaaack.  Get ready.

WOD

15 box jumps 

7 push jerks (155,105)

Rest 2 min 

5 rounds

record splits for each round.

Epic First Workout

The Epic Challenge was a blast! There were so many amazing things

about this challenge. PR's, new milestones, Pukie was even used. Thank you

to everyone at CrossFit Cedar Park for all chipping in to make this work. Thanks for your effort, your "No Quit" attitude, and for making it so much fun. The finale will be even

better. Great Job CrossFit Cedar Park!

WOD

5 rounds for time

5 Clean and Jerks (105, 155)

18 Pull ups

Getting Ready For Epic

The Epic Challenge. Saturday 9:30am

Surpass the ordinary. Do something Epic.

WOD

30 Push Press

30 SDHP

Run 400m

4 rounds for time

Paleo Chat

No Open Gym on Saturday. Come and Do the EPIC CHALLENGE.

Friday night after heavy metal class, we will have a paleo chat for all those who are interested, or have questions. So come in do some Oly lifts and learn how you can get more PR's and take your CrossFit to the next level with your eating habits.

WOD

10-20-30

MB slams

Lunges (each leg)

Overhead squats (65,95)

for time

Compare to 2/24/2010

How to get on the Blog

Sonny just started CrossFit and as you can see, he loves it!

He has already figured out how to get on the blog!

Go Sonny!

Garrett is finally back from Iraq! Just in time for

yesterday's Pull up Ladder. We missed you Garrett.

EPIC...Sign up.

Handstand Pushups from Patrick Cummings on Vimeo.

WOD

70 burpees

60 sit ups

50 swings

40 push ups

30 hspu

For Time

All About Epic

Carson Takes on The Epic Challenge Workout from David Tillman on Vimeo.

We Have A New Tire just for the Epic Challenge.

Come in and sign up today. The more participants, the bigger the prizes, the more fun you have.

Tonight Heavy Metal Night, bring those Oly Shoes. Come see what WOD we do after we work on those skills.

Today's WOD

run 400

30 OH Squats

run 400

40 Front Squats

run 400

50 Back Squats

run 400

60 Air Squats

For time.

5K Finals

Melissa Schulle
1st place most improved



































Jason Smith - overall fastest time



















Bryan and Victoria getting their burpees on!















Kids warmup led by David and Kathy
















Everyone was a winner at the 5k challenge finale!
CrossFit Cedar Park led the warm up for the runners and the kids at the Stanbury & Associated
5k. Great job gang. More pics to come.

Epic...Epic...Epic!


wod

10 renegade row (25, 40)
50 walking lunges

5 rounds for time

It's Coming...

A few of the deadlift PR's

Great Job!

Get Ready It's Coming...

Remember this?

The Epic Challenge from David Tillman on Vimeo.

REMINDER

5K Challenge is this SUNDAY, April 18th. If you are not registered, you MUST register to be qualified for prizes!!! www.ss5k.com

WOD

(65/95)

run 800m

15 thrusters

25 kb swings

50 v-twists

25 kb swings

15 thrusters

run 800m

for time

Picture This

Small Change - Saturday Mornings are now OPEN GYM to anyone and everyone that is a member of Tillman Training. Feel free to drop in at no cost from 9:30am to 10:30am every saturday morning. You will have the option of skills training or doing the WOD assigned.

I know a lot of you are looking for all the shots from the Epic Challenge. They are coming soon we promise! Click here to check out my collect of you guys bustin' your butts in class.

WOD
100 V Twist #20
400m Run
100 Back Ext
400m Run
100 Sit Ups
400m Run
100 Back Ext
400m Run

Epic Final

An EPIC day.

The Epic Challenge finals proved to surpass the ordinary! Nearly everyone improved their time. The heavens opened up and poured down on us. In true CrossFit fashion no one flinched. Each and every competitor showed amazing heart and desire. Thanks to all of you for making this an Epic event. We have great photos and video coming, so keep your eye out.

Congratulations to the following competitors

Beginner
1st place - Keisha Tillman
2nd place - Kelley Hulsey
3rd place - tie between Brittany Nichols and Julie Chreste


Intermediate
1st place - Jana Neumann
2nd place - Kimberly Kurachi
3rd place - Jodie Goldberg

Advanced
1st place - Matt Fiorillo
2nd place - Garrett Hutchington
3rd place - Carson Thomas

Overall Fastest with a time of 4'20"
Michael Fiorillo

congratulations everyone!

WOD

4 rounds for time of

100 ft. of lunges.
30 box jumps
20 pull ups

Epic Challenge Final's

Kelley goes for it!


Our Epic Challenge Finals will be this Saturday. We will have a bbq after so bring your friends and family to cheer you on.


WOD

5 rounds for time

15 Push press (65, 95)
15 Push ups
400 m run

Way to Push

Congratulations to all of our Epic Challenge Competitors. You all did wonderful!
We witnessed everyone pushing their limits, working out of their comfort zone and
just going all out. You all did awesome. Thanks for your efforts. Can't wait for the finals
on May 16th. Mark your calenders.


Day 78 of the Burpee Challenge

21-15-9

Deadlifts
Back Extensions
Box Jumps
Sit ups

For time