15.5 – The End….




9:30am – Open Gym with Carson

10:30am – 15.5 Wod


12pm – Skillz & Sprintz with Matt

1pm – ReFlex Yoga with Stacey

** REFLEX will be moving to 9:00am on Sundays starting in April **

Don’t forget about CFCP’s LEADERBOARD

Enter your scores at www.crossfitcp.zenplanner.com


End of the Open & End of IDI Challenge


Saturday, April 11th


Dynamic Movement Prep

Group Warmup



27-21-15-9 reps for time of:
Row (calories)

Men use 95 lb.
Women use 65 lb.

This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.


Press Ups

Thoracic Extension

Knee on the Wall


Why Choose CrossFit Cedar Park?

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You have many options for getting into shape.  Crossfit is an excellent choice to get serious results.  Crossfit Cedar Park gives you elite athlete trainers and a community of people that are like minded.

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. In 2007, we affiliated with CrossFit to become CROSSFIT CEDAR PARK.

Head Coach, David Tillman has over 20 years experience in the fitness and sports industry. All of our coaches on staff intern with both sides of our business (Physical Therapy & CrossFit) to ensure that our clients are receiving the best programming, experienced coaching, nutrition support, and mobility in the business.

One of the greatest benefits of Crossfit Cedar Park is our community.  It’s something to experience. You don’t just show up pump iron and leave.  Each workout you have a team of people who are all in the pursuit of their goals.  Everyone understands the great dedication it takes to accomplishing goals.  We encourage each other.

Demand more of yourself and come experience something amazing at CrossFit Cedar Park.



IDI &  End of the Open Celebration

Saturday, April 11th

11:30am – Pluckers!



9:30am – Open Gym

10:30am – 15.5 Workout


12pm – Skillz & Sprintz

1pm – ReFlex Yoga

**REFLEX YOGA will move to 9:00am effective April 5th**

Dynamic warm up 
Group warm up
Pistol practice 
5 minutes
Oly 88
Emom for 8 minutes
2 reps of Snatch at 75%
Emom for 8 minutes
2 reps clean and jerk at 75%.
Row 500 meter time trial.
Keg stretch
Shoulder band stretch
Kb shoulder bully
Hamstring stretch
Press ups