Weekend Workout Feb 9 & 10th, 4:00PM Gleason Park

CrossFit Oakland....
Lest you think CrossFit is only for bury thugs with bald heads and a propensity for grunting, one of our bedrock principals is universal scalability. Here Annie is in the top position of one of our foundational moves, the front squat. The bar setup she uses mimics the size and feel of Olympic bars and plates, but the whole assembly is a managable 35 pounds, and allows her to practice her form before moving on to heavier weights. The workouts can allways be scaled to accomodate the needs of any althlete (usually scaled down, but sometimes up).

"The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen."

-Coach Gregg Glassman, founder of CrossFit

We will continue the Weekend Workouts at Gleason Park, Indian Harbor Beach,FL . Sat and Sun. at 4:00 PM. Join us. Park workouts are always free. We will scale a 20 - 30 min workout that will meet your goals. Email me any questions dougsmith02@aol.com Great fun!!

SATURDAY'S RESULTS:
Drew invited two fitness truth seeking friends that joined us for todays workout. Jeff and Elodia biked up and ripped through the following:
25 Walking lunge steps
20 Pull-ups
20Free Squats
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1 pood
30 Sit-ups
20 Hang squat cleans, 25 pound dumbells
25 Back extensions
30 Wall ball shots, 24 pound ball
30 Perfect Pushups
ET-25:35
Thats 275 reps. Great job by all. Enjoyed this great workout, outdoors, with like minded fitness friends. The park was beautiful today. Join us tomorrow for another CrossFit Workout. We're getting results!

SUNDAY'S RESULTS:
We did an adaptive version of the Fight-Gone-Bad Workout.
Quick Version of Fight Gone Bad - 30 Sec. Per Station, do as many reps as you can...then move to next station. Complete 3 rounds with 1 min. rest between rounds. 3,2,1 go.....
-PERFECT PUSHUPS
-BOX JUMPS
-RING ROWS
-WALLBALL 25#
-HANGING CRUNCHES
-KETTLEBELL SWINGS
This was great workout. Join us next weekend and be a part of the growing CrossFit community. We scale the workouts to each persons level and goals. Be there. We are getting results.
Be Strong and Courageous!!