Thank you Veterans!

Saturday – Community Workout – 8:00am

 

OTHER NEWS

NIGHT OF RECORDS

at CrossFit Cedar Park

Tonight – 6:30pm

HOLLY JOLLY IX Challenge

DETAILS

Skill
ROPE CLIMB PRACTICE
7-10 minutes
Foot lock
rope climbs
legless
wod
8-7-6-5-4-3-2-1
Squat Clean and jerk 135/95
Barbell Facing Burpees
Madmobi
Shoulder Bully
Trigger Point Pecs
Lat Stretch
Hamstring up and over

Free Community Workout – Saturday at 8am

NIGHT OF RECORDS

Friday Night – 6:30pm

Come PR your lifts

* Deadlift

* Bench Press

* Snatch

* Clean & Jerk

* Back Squat

This is BYOB to celebrate your PR’s!!!!

———————————————————————————————–SATURDAY

Free community workout at 8am

————————————————————————————————

HOLLY JOLLY IX Team Challenge

What is this?

Groups of 4, eating Paleo or Macros, staying on track through the holiday season!

Earn points for following the nutrition plan, working out, completing challenges and Hot Wods!

Winning  Team – Gift Card for an EXCELLENT Cheat Meal!

Kick-off Meeting – November 18th at 10:30am

DETAILS

REGISTER

(price increases on Saturday!)

 

Thursday, November 9, 2017
Warm up
KETTLE BELL WARM UP
Kb warm up
5 rounds of
Each arm
5 KB Snatch
5 KB clean & jerks
5 KB Goblet Squats
Strength
DEADLIFT 5X3
3-3-3-3-3 by feel
wod
RUN & C2B
3 rounds for Time
400m Run
15 Chest to Bar Pull ups
Madmobi
 Pigeon Stretch
Press ups
Trigger Point glutes
Shoulder bully
Keg Stretch

Wallball & Doubles

NIGHT OF RECORDS

Friday Night – 6:30pm

Come PR your lifts

* Deadlift

* Bench Press

* Snatch

* Clean & Jerk

* Back Squat

This is BYOB to celebrate your PR’s!!!!

HOLLY JOLLY IX Team Challenge

What is this?

Groups of 4, eating Paleo or Macros, staying on track through the holiday season!

Earn points for following the nutrition plan, working out, completing challenges and Hot Wods!

Winning  Team – Gift Card for an EXCELLENT Cheat Meal!

Kick-off Meeting – November 18th at 10:30am

DETAILS

REGISTER

(price increases on Saturday!)

Wednesday, November 8, 2017
Core Strength
5 MINUTE PLANK
Plank pose. 5 minutes
Skill
JUMP ROPE SKILL
Singles
Double Unders
Triples
Strength
BARBELL ROW
5-5-5-5-5
wod
WB & DOUBLES
5 rounds for time25 Wallball 20/14
30 double unders

Madmobi
Thoracic Extension
Roll Calves
Trigger point pecs
Corner Stretch
Shoulder Bully

 

 

 

 

 

 

 

 

 

 

How to win an EXCELLENT Cheat Meal!

Coming Up

NIGHT OF RECORDS

Friday Night – 6:30pm at CrossFit Cedar Park!

Come PR your lifts

* Deadlift

* Bench Press

* Snatch

* Clean & Jerk

* Back Squat

This is BYOB to celebrate your PR’s!!!!

 

HOLLY JOLLY IX Team Challenge

What is this?

Groups of 4, eating Paleo or Macros, staying on track through the holiday season!

Earn points for following the nutrition plan, working out, completing challenges and Hot Wods!

Winning  Team – Gift Card for an EXCELLENT Cheat Meal!

Kick-off Meeting – November 18th at 10:30am

DETAILS

REGISTER

(price increases on Saturday!)

CrossFit Tuesday

Core Strength

20 TGU
20 Turkish Get Ups

MOBI

Thoracic Extension

Strength

Overhead Squat – Tempo 52×1
5 seconds down
2 second hold at the bottome,
up as fast as possible
1 second reset2-2-2


Wod

12 Minute AMRAP
10- Push Press (115/75)
10- Burpees over barbell
10- hang power cleans

Madmobi

Lat Stretch with band
Shoulder Bully
Roll Calves
Hamstring up and over
Pigeon Stretch

 

Keep up with everything going on!!

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See you FRIDAY NIGHT at the BAR!!!!

 

What else is going on?

Holly Jolly IX

FULL DETAILS

 

 

Monday, November 6, 2017
Warm up
KNEE RAISES/DUMBBELL ROW
20 Hanging Knee Raises
20 Dumbbell Row – each arm
Skill
DOUBLE UNDER PRACTICE. 3-5 MINUTES
Jump rope practice
Strength
EMOM – 7 MINUTES HANG SNATCH + SNATCH
Hang Snatch + Snatch
Every minute on the minute
wod
BUY IN/CASH OUT – SINGLE UNDERS/DOUBLE
Buy in: 50 single unders
21-15-9
Toe 2 Bar
Thrusters 95/65
Cash Out: 50 Double Unders
Madmobi
Lat Stretch
Bully
Pec Stretch/Corner Stretch
Press ups

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Deadlift Protocol and 11.3

NIGHT OF RECORDS

Join your coaches on  Friday, November 10th at 6:30pm to work on skill and strength for Bench Press, Back Squat, Snatch, Clean, Jerk and Deadlift

Plan to PR! and BYOB to celebrate!

Location: CrossFit  Cedar Park

 

Core Strength
50 N 50 GHD
Skill
PISTOL PROGRESSIONS
Pistol progressions
to a box/on a box
assisted (band/partner)
heel elevated
holding a plate
Strength
DEADLIFT PROTOCOL
Warm Up Deadlift to 80-85%
Then
3 Sets of
3- Half range Deadlifts (floor to top of knee)
3- Box Jumps
Rest 3-4 minutes between each set.
DEADLIFTS 3X3
 
wod
11.3 AMRAP
Squat Clean and Jerks
Complete as many as possible in 5 minutes
RX – 165/110
S1 – 135/95
S2 – 95/65
Madmobi
Press ups
Shoulder Bully
Lat Band Stretch

Thursday – Muscle up Skills & EMOM

Thursday, November 2, 2017
Core Strength
5 MINUTE PLANK
Plank pose. 5 minutes
Skill
MUSCLE UP PROGRESSION
3×5
Box turn overs
Hip to ring swings
Dips
EMOM
7 MIN EMOM – SNATCH/BURPEES
Every minute for 7 minutes
2 snatch + 4 burpees over barbell
wod
3 ROUNDS FOR TIME – ROW/KB
500m Row
25 KB swings 1.5/1.0
Madmobi
 Roll Calves
Roll Quads
Roll IT band
Shoulder Bully
Lat Stretch

1 Clean lift off +  1 Clean high pull  1 squat Clean. 

Warmup:

Ham drill

Banded Shoulder Warm up

Leg Swings

 

Coach Led Warm up :

 

 pull up/skill work:

Practice Pullups

3×5

 

6 minute emom :

for quality but score weights

every minute perform one rep from each position.

1 Clean lift off +

1 Clean high pull

1 squat Clean.

 

Pull up n box jump: For Time 

21-15-9-6-3

Pull ups

box jumps 24/20

 

Mad mobi 

Knee to chest

Hamstring up n over

Pigeon

Press ups

Roll calves

 

RX Gymnastics Seminar – SATURDAY

AT CROSSFIT CEDAR PARK

Saturday, October 28th

9-11am – Beginner Class

Kipping Pull ups, Kipping HSPU (along with scaling), teaching Strict Gymnastic Strength for all levesl

REGISTER

12-2pm – Advanced Class

REGISTER

Muscle-ups (bar and ring), Butterfly pull ups, advanced handstand skills, Strict Gymnastic Strength Overview

Prerequisites – None for Begginers

Advanced – 3-5 Strict Pullups and Dips.

Cost $50

Getting Started

Get Started

We are super excited that you are ready to start your fitness journey with Tillman Fitness Training at 2222Image-1 (29)

 

Tillman Training began in 2001 as part of Tillman Physical Therapy & Sports Training Center, Inc. Brothers, David and Michael Tillman envisioned a unique opportunity to combine training and therapy into one program. Pre-habilitation to keep athletes from injuring themselves and training the athlete after injury to get back into the game of life.
In 2007, David affiliated with CrossFit to become CrossFit Cedar Park, our sister gym.  We have continued to maintain our unique approach to fitness utilizing the functional movements of CrossFit at the Cedar Park location and the progressive mobility of Tillman Physical Therapy. Our goal since 2001 is to be full time coaches and therapists and to assist people in changing their lives.
In March 2015 we expanded our physical therapy to a new location and a new gym facility – Tillman Fitness Training at 2222.
Our goal is push each level of athlete to excel beyond their physical and mental limitations.  We invite all levels, young and old to challenge yourself. We provide the instruction, the tools, the methods. You just have to show up! I guarantee that you will be amazed at what you can accomplish. We are all a family here. We get to know you and you get to know us.

Want more Information?

We would like to invite you to take advantage of our complimentary iImage-1 (52)ntroduction to Tillman  Fitness Training at 2222.. Please contact us to schedule a one-on-one  session where a coach will go over all the programs offered and put you through a workout. There is absolutely no commitment attached to this appointment.

email info@tillmanfitnesstraining.com to request an intro or call 512-669-5222

We can answer all of your questions and help you get started.

A year from now you’ll wish you had started today…

Ready to get started?

If you are ready to get started and sign up, you can sign up for one of our Elements Courses.

Elements is three personal training sessions with our coaches to get you ready for class. We will instruct you on the basic movements that we utilize in our class settings. Additionally, we teach modifications (if necessary) and also movement progressions. We touch on nutrition and go over dynamic stretches, group warm-ups and mobility as well.

REGISTER   for Elements