New Shirts!

New Shirts! We have our new order in for our t-shirts. This is the gray "Hero" shirt. It is befitting that this is one of our shirts. Crossfit.com has posted a new Hero workout honoring USAF SSgt Timothy P. Davis and his family. SSgt Davis was was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

This shirt should remind us that we have men and women heroes who are "The One" every single day of their lives. It should also remind us that in our own way, each day, you can be "the one" by setting a positive example and supporting our military.

WOD

"DT"

12 deadlifts
9 hang power cleans
6 push jerk

5 rounds

#155 RX for men
#105 RX for women

Finish Line

I hope everyone had a wonderful Easter. We did. Great workouts on Saturday, a little crawfish and a great time with friends. Sunday, the Tillman clan enjoyed a great service at church and a day full of fun together. Today we are back recharged and ready to hit it!

Today is Day 85 of the Burpee Challenge! Can you see the finish line? This is the toughest part. Tons of burpees crammed into 15 days. Finish strong gang!

If you have seen this before, watch it again. Inspiration.





WOD

120 pull ups
120 dips

for time

Somewhere Over The Rainbow

Photo from after the hail storm beat up my car.

Check out the video from the main site a couple of days ago. Commitment, inspiration and heart. Watch it here [wmv] or [mov]

Now, do your burpees and today's wod.

Today is day 82 for those in the burpee challenge.

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

Keisha drinks some kool aid.

Drink up




If you haven't seen the games site yet, you should check it out.

http://games2009.crossfit.com/

Day 81 of Burpee Challenge



WOD

10 Hang Cleans (guys 115, gals 85)
15 Burpees
20 Squats

Rounds in 15 minutes

Matt Rocks!

Matt surprised everyone on Epic Saturday when he decided on his own, to be the first to show up, put on his chef's hat (literally) and make a great paleo breakfast for everyone. Then, in true CrossFit Fashion, he did an excellent job competing in The Epic Challenge! He is registered for his level 1 certification in a few weeks at GSX in Ft. Worth so wish him luck. Thanks for
helping make CrossFit Cedar Park's day Epic Matt. You Rock.

Today is day 80 of The Burpee Challenge. Only 20 days left. Thank God!

WOD

"Helen"

Run 400m
21 kb swings (1.5 pood)
12 pull ups

3 rounds for time