Weekend Workouts 9/2 & 9/3, at Sunrise Park

Super 14 2006 featuring 14 teams from Australia, New Zealand and South Africa, rugby's toughest tournament. For this week our Weekend Workouts will be CrossFit type workouts that are to be done at the intensity that meets the fitness level and goals of each participant. Or "you do it as hard as you want". Workouts are always free. Join us at Sunrise Park, 700 Blk of A1A, beachside, south of Flex Fitness, Indialantic Beach, FL. Sat and Sun 3:30 PM for 20 minute workouts that will forever change your perception of fitness. We meet at the monkey bars. Visit http://www.crossfit.com/ and read Coach Glassman's definition of fitness. Shoot me an email if you have any questions, mailto:dougsmith02@aol.com. .

Sat. 8/19 Weekend Workout 3:30 Sunrise Park

Neve's first day in 2nd. grade. Doug, Coach Glassman-CrossFit founder, and Max Groves from the GA Tech Rugby Team, at the CrossFit Certification held at http://crossfitatlanta.com. We will hold our Saturday workout as usual and take a rest day on Sunday. Join us for a http://crossfit.com workout scaled to your fitness level and goals. This Saturday we will scale a PUSH, PULL, AND RUN STYLE WORKOUT to meet your individual fitness level. Great fun! Workouts are always free. We will meet at 3:30 PM at Sunrise Park ,700 block of Marimar Ave,(A1A) , Indialantic,FL. (That's A1A beachside south of Flex Fitness .) Email me for info dougsmith02@aol.com.

SFDES CHINUP

SOLIDFITNESS DOORWAY EXERCISE STATION FITS STANDARD PREHUNG DOORS. HANDCRAFTED PANELS COME PREDRILLED AND WITH MOUNTING SCREWS. PLENTY IN STOCK. PUT ONE UP FOR PULLUPS, PUSHUPS, REVERSE DIPS. GREAT FOR ADJUSTING THE BAR FOR ADAPTIVE EXERCISES FOR THOSE BUILDING UP TO FULL PULLUPS, PUSHUPS, ETC. SHOOT ME AN EMAIL IF YOU HAVE ANY QUESTIONS, dougsmith02@aol.com.

Weekend 8/12 & 13, CrossFit Certification in Atlanta

Gideon, aka "The Bear", does the Bear Walk..... We will be in Atlanta for CrossFit Certification this weekend, but will resume 3:30 PM WW's next weekend 8/19, at Sunrise Park, 700 Blk of A1A, beachside, south of Flex Fitness, Indialantic Beach, FL.

Good time for you to work on the official CrossFit Warmup.

What's the "official" CrossFit warmup?
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Looking forward to getting started back with some new resolve. Join us for great CrossFit Workouts that are scaled to the fitness level and goals of each individual. Workouts are always free. Stay healthy,