What Makes Cedar Park CrossFit Different – Watch This!


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.

WE MOVED

After 5 years in our current location, we moved to a BRAND NEW warehouse condominium space only 1.6 miles from our current location.

NEW ADDRESS:
12112 Anderson Mill Road, Suite 8B
Austin, TX 78726

PARKING
Please be respectful and don’t park in front of any other businesses front door. There are spaces behind the building (red arrow) and there are spaces on the sides and backs of other buildings. Since you are coming here to workout, if you have to walk a little bit – you can count it as part of your warm up!!

We are super excited about this space and the ability to continue providing our amazing community and programming at a new building!

FAQ

Am I too old/young to begin doing CrossFit?

We have CrossFit members from 10 to 80 years old. CrossFit can be adapted to meet the abilities of any age or level of fitness.

Our teens meet MW 4:30pm & 5:30pm

Our masters – we have many in different classes, but for our retired crew, they mostly come in on MWF at 9:30am.

What if I am injured?

We have worked with a number of people with significant injuries. All workouts can be scaled to account for someone’s injury or lack of mobility. Many of our athletes have found relief from back, knee, and neck pain by strengthening the muscles that support these areas. All too often people neglect exercising due to a previous injury creating a situation where they are more susceptible re-injuring the affected area. We have found that CrossFit provides people with an increase in strength and mobility that acts a buffer to future injury. Additionally, our mobility has been designed by Michael Tillman, DPT to help prevent injuries and improve mobility.

Drop-In’s

 

If you are coming to our area, we would love to have you drop-in with us. We request advanced email notification and registration for a drop in. Drop-in’s are only appropriate if you have previous CrossFit experience. The cost for a Drop-in is $20 cash or charge.

If you are in town for longer, we can set you up for a short term membership.

I heard that CrossFit is dangerous.

There is a certain level of danger in any exercise as well as significant danger associated with NOT doing exercise. Our business is half Physical therapy and CrossFit Cedar Park affiliated in 2007 because our owners (Head Coach and Head Physical Therapist) saw such great improvement in our clients mobility and function by utilizing CrossFit methodology.

We want each client to utilize appropriate form and technique before moving on to heavier weights. If we feel the weight you are utilizing is prohibiting you from improving your technique, we will suggest changing the weight or modifying until we see consistency in the movement patterns of the lift. After you have established the ability to have safe and consistent technique, then you will move to intensity.  CrossFit never gets “easier” but the movements do start becoming safe and efficient and allow your intensity to increase and for you to work harder and longer for more results.

I need to get into shape before I start.

This is a common misunderstanding. Fitness is a life long journey. We have athletes start at all levels of conditioning. CrossFit is very efficient at improving your fitness no matter where you start. Most of our members came CrossFit after a decade or more of little to no activity. Our programming is written at an RX level and it is the responsibility of our trainers to guide or suggest modifications or scaling on movements or weights to fit each person in the class.

Can I really get a good workout in less than 60 minutes?

Absolutely yes. There is a growing volume of research on High Intensity Training (HIT) that shows the benefits of shorter and more intense workouts. We have had a number of runners, obstacle course racers, power lifters, Olympic Lifters and more that have seen an improvement in their overall and sport specific fitness after decreasing the duration but increasing the intensity of their workouts.

Not only can you get a substantial workout session in less than an hour, but with CrossFit you also learn, develop and refine an abundance of physical skills, training techniques and mobility drills.  With specific teaching progressions and our focus on the science of mechanics of movement , you can increase your physical abilities with just 2-4 hours each week.  It is not magic, it is hard work… and the results speak for themselves- see our testimonials page.

I am afraid that I will get too bulky.

This is a common concern for some new members. In order to get bulky you would need to do all of the following:

  1. Eat an extremely high calorie diet: Athletes focused on putting on muscle mass often consume in excess of 3000 calories a day.
  2. Spend most of your time lifting very heavy weights: While CrossFit Cedar Park members do spend some time picking up heaving weights it is only a portion of our workouts.
  3. Be genetically predisposed to adding muscle: Women especially, are not hormonally predisposed to add large amounts of muscle.
  4. Decide your goal is to put on muscle mass and work hard towards that goal.

How is CrossFit different than a typical gym?

With CrossFit, every class you come to will have a qualified coach who will guide you through a dynamic warm-up, skill or strength work, and WOD (workout of the day) with the appropriate modifications, and mobility.  Your coach will ensure you are doing movements safely and efficiently while motivating you through the workout.

You will never have to guess what you are doing, or wonder which exercises to do on a given day.  Our programming and workouts are unique, constantly varied and fun! So you will never get bored and will continually improve your individual fitness level.

CrossFit’s movements and methods are based upon functional movements that will help you in everyday life.  CrossFit Cedar Park is a community.  Members interact with one another, encourage each other and sweat together through the workout.

What if I have no time?

The great thing about CrossFit Cedar Park is that each class if only 1 hour long.  Within that time your actual workout may vary from 5 minutes to 40 minutes depending on the programming on that day.  Your results will come from your intensity within the workout, no need to spend 2 hours at the gym.  We all have busy lives with obligations to our families and careers, but committing to 1 hr a day 3-5 times a week will dramatically improve your overall health, mental status and overall quality of life. Plus we all need social wellness, come laugh and play with some other fun adults.  

Boot Camp 6-Week Challenge

Cedar Park Boot Camp

6-Week Challenge 

February 26th

Monday/Wednesday

5:30pm – 6:30pm

* Before/After Photos

* Before/After Measurements

* 12 Coach Led Workouts

* Home Workouts

* Nutrition Guidelines

* Baseline Workout

REGISTER

Questions? email robin@crossfitcp.com

Wednesday Workout

Core Strength

50 Heavy Russian Swings
 
 

Skill

Handstand Push Ups Variations
5-7 minutes

Work skill & Variations

 

Wod

AMRAP – 8 Minutes (BJ/HSPU/Snatch)
20 Box Jumps 24/20
15 HSPU
10 Power Snatch 95/65
 

REST

Tabata
Wallball 20/14 
8 rounds
20 seconds work, 10 seconds rest

 

MOBI

Hamstring up and over
Calf stretch
Pigeon 
Press ups
Lat stretch
Corner Stretch

Cheerleaders lift weights too

Tuesday Workout

Skill

Double Under Practice. 3-5 Minutes
Jump rope practice
 

EMOM

EMOM – 12 Minutes
Minute 1: 1 Clean + 3 jerks (adjust weight as desired)
Minute 2: 25-35 double unders
 

Wod

3 RFT (Burpees/DB Snatch/Lunges)
20 burpees (new standard) over dumbbell
16 alternating DB Snatches
12 Steps DB Front Lunges
 

Madmobi

Pigeon Stretch
Calf Stretch
Press Ups
Knee on the wall

The CrossFit Open is coming soon

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The CrossFit Open

FIVE WEEKS – FEB. 22 – MARCH 26

18.1- Feb. 22-26

18.2- March 1-5

18.3- March 8-12

18.4- March 15-19

18.5- March 22-26

Registration is now open!

EACH FRIDAY –  CrossFit Cedar Park’s workout of the day will be the OPEN WORKOUT! If you are registered for the OPEN, you will need to be JUDGED by someone who has taken the JUDGES COURSE. – we encourage you to take the judges course. This will help during class times, but it also helps give you, the athlete, the best understanding of the standards we use as coaches and during the open to complete a workout as RX.

FOR MORE FUN – each Friday Night, we will have FRIDAY NIGHT LIGHTS starting at 6:30pm. We will be set up in heats to be judged and get the Open Workout On! We will also have some super cool 2018 Open Shirts to purchase this year!

  1. COMPETE
  2. JUDGE
  3. CHEER
  4. EAT/DRINK/BE MERRY!!

 

WHAT IS THE OPEN?

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.

Anyone aged 14 or older can compete. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof.

The Open offers two versions of each workout, scaled and Rx’d. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. An official CrossFit Games app will be available in late January, which will focus on your own personal performance in the Open.  

At the end of five weeks, the fittest move on to the next stages of competition: the Regionals and the Online Qualifier.

Tuesday, January 30, 2018
 
Strength
BACK SQUAT – 20 REPS
Weight should be 95lbs LESS than 5 rep MAX backsquat
OR
add 5lbs from last week’s 20 rep
 
Skill
DELT WORK
3 sets of not heavy – use dumbells or light plates

12 front raises
12 lateral raises
12 reverse fly

 
wod
6 ROUNDS FOR REPS -BURPEE/WB/DU/REST
6 rounds of 
1 minute: Barbell facing burpees – new standard
1 minute: Wall ball 20/14
1 minute double unders
1 minute Rest
 
Madmobi
Trigger Point Glutes
IT Band
Pigeon Stretch
Shoulder Bully
Lat Stretch
Hamstring