Flat on your back in 20 minutes or less

Nancy Overall Fastest Time - 13'03"

Michael put everything into improving his time by 32 seconds.

WOD

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Fight Gone Bad

Paula showing off great form on her overhead squats.
She came in 1st Place in the Intermediate Category.
Paula maintained her weight during the Paleo portion of the
challenge, but lost 2.4% bodyfat!

FIGHT GONE BAD Fundraiser is 12 days away
* Participants - have you met your goal?
* If you are not participating, have you donated to a member of your CrossFit Community?
* Have you volunteered to help out that day?

I was listening to the radio on 9/11 and the DJ's were talking about "where were you when you heard the news?" Does it matter where you were that day? Or should we question ourselves with "what have we done or accomplished because of 9/11"? How many people do you know enlisted, became a firefighter, a police officer or have gone out of their way to support the charities that came from 9/11? Think about it and support our Troops because they put their lives on the line every single day. They are someone's child, husband or wife, brother or sister, and friend. They are our nation's heroes.

What can YOU do to support the Wounded Warrior Project or Athletes for a Cure?

SKILL
Breathing Ladder with thrusters

WOD
10 Renegade Rows
50 situps

5 rounds for time

Caveman Nancy Challenge

Caveman Nancy Challenge Finals prove "Epic"

Several months back at the "Epic Challenge Finals" the heavens opened up and

poured down on our event. Check it out here. http://www.vimeo.com/5033488

Saturday proved to be another historic event finals.

What a great event. It seems every final event we have at CrossFit Cedar Park

brings on the rain. What a great group of competitors and a great group of people.

Thanks to everyone who came out to cheer, and help out. It was wet and fun.

Everyone who went paleo dropped body fat and improved their performance. Like we didn't know that would happen. Pics and video to come.

Overall Fastest Time (Advanced)
Michael Fiorillo - 13'03"

Advanced Category
1st Place - Melanie Bruce - 9'45" improvement
2nd Place - Trevor Hance - 7'29" improvement
3rd Place - John Cornejo - 5'52" improvement

Intermediate Category
1st Place - Paula Speich - 6'46" improvement

2nd Place - Jodie Goldberg - 3'01" improvement
3rd Place - Jody Cummings - 1'54" improvement

Beginner Category
1st Place - Diane Hance - 6'14" improvement
2nd Place - Mike Brown - 5'32" improvement
3rd Place - Kelly Flores - 3'46" improvement

Bodyfat and weight loss info to be posted later.

Congratulations! Everyone rocked it out!

WOD

30 Squats

10 Pull ups

5 Clean & Jerks (155, 105)

6 rounds for time

Pulling

Thanks to all those who came out for our

Labor Day WOD. Thanks to Leslie, Valerie and

Nathan for making the drive down from Fort Hood.

Hope you got enough lunges in for the day.

WOD

guys 225

gals 135

5 Deadlifts

5 Pull ups

10 Deadlifts

10 Pull ups

5 Deadlifts

5 Pull ups

2 rounds for time

Nancy Finals this Saturday!

Our Finals of the Caveman Nancy Challenge are this Saturday at 8:30am

No open gym, but come cheer on our competitors as they compete for prizes of most improved and overall fastest.





15 Dumbbell Thrusters
20 Pushups
25 Situps

4 Rounds for Time