Weekend Workout Sunrise Park, 2:30 PM, 12/30 & 12/31

This weekend we will be doing "Modified Helen"...3 rounds for time of: 220 meter run, 21 Kettlebell swings and 12 pull-ups. We will begin with a short warm-up and a few technique examples. Come out for this pre-New Years workout, get a in a great workout, and get a good start on your fitness training for 2007.
Our park workouts are always free and open to everyone.


http://www.fayobserver.com/article?id=249629

Workouts for 12/23 & 12/24

We will be at Edisto Island, SC to have family time together in our favorite retreat location.
Use this weekend before Christmas as a time to practice form and skills. Do 10 reps on each of the exercise stations at Sunrise Park, then enjoy the view from the gazebo.
May you and those that you love be richly blessed in the new year.


http://www.mattfurey.com/pullups.html
http://www.military.com/NewContent/0,13190,Smith_072304,00.html
http://www.bodybuilding.com/fun/drobson8.htm

Weekend Workout 12/16,12/17 - 2:30pm Sunrise Park

Rugby is a team sport that requires Skill, Stamina, Speed, and Strength.

CrossFit focuses on all ten elements of optimal physical fitness:
1) Cardio/Respiratory Endurance 2) Stamina 3) Strength 4) Flexibility 5) Power 6) Speed 7) Coordination 8) Agility 9) Balance 10) Accuracy

Check this workout by Rob Miller, CrossFit Santa Cruz http://www.crossfitsantacruz.com/
WOD demo [video]
CrossFit is the greatest fitness concept ever. Great for first responders, law enforcement, athletes, and non-athletes,parents, kids, and grandparents. Workouts are scaled to the level of fitness you bring to the park. Weekend Workouts are always free. Shoot me an email if you have any questions dougsmith02@aol.com.

5 PULLUPS 10 PUSHUPS 15 SQUATS
10 ROUNDS IN TWENTY MIN. ALL DEADHANG PULLUPS.

Weekend Workouts 2:30pm Sunrise Park 12/9 & 12/10

Check out the CrossFit success story of Major Karen Douglas, USAF.

http://www.crossfit.com/cf-affiliates/2006/12/saturday_061202.html#more

Karen trains with Tony Young from CrossFitOhio.

JOIN US AT SUNRISE PARK SAT. AND SUN. AT 2:30 PM. WORKOUTS ARE ALWAYS FREE, AND ARE ALWAYS SCALED TO MEET INDIVIDUAL FITNESS LEVEL. THIS WEEKEND WE WILL DO 20 MIN. VERSIONS OF PUSH, PULL, AND RUN CROSSFIT EXERCISES THAT ARE GREAT FOR FITNESS AND STRENGTH. PARK WORKOUTS ARE ALWAYS FREE. GREAT WAY TO ENJOY THE BEACH WHILE YOU TRAIN OUTDOORS.
WE SCALE WORKOUTS TO THE SPECIFIC NEEDS OF EACH PARTICIPANT. BRING A FRIEND.

Sunday we did modified CrossFit Workout:
Three Rounds of the following for time.

Run 220 yds., 21 pullups, 12 Dumbbell Snatches from the ground with (2) 25# DB's

20 min.