Weekend Workouts 3/24 & 25 Changes

On Saturday I will be at the Strongman Strength Training Clinic at CrossFit Gulf Coast . Check out Frank's Website, http://mysite.verizon.net/res8kp13/crossfitgulfcoast/
and http://www.floridastrongman.com/.
On Sunday we will move back to Gleason Park in Indian Harbour. Gleason Park is on Patrick Drive, 2 blocks north of Hwy 518(Eau Gallie). Gleason Park is doggie friendly, so bring your best friend and everybody will be happy! Sunday we will warm up and do a 20 min. CrossFit workout, styled to individual fitness levels and goals. Short and sweet. We tailor each exercise for rehab or fitness, to meet your personal ability. For young, old, everyone, park workouts are always free. Join us at the Monkey Bars at 2:30pm Sun and you will be proud of your new fitness adventure. Easy!! Checkoutmyfavorites:
http://www.crossfit.com/
http://crossfitatlanta.com/
http://coachrut.blogspot.com/
http://www.theothersideofstrength.com/Exer.aspx
http://www.kravmaga.com/krav01.html

Weekend Workout 3/17 & 18

JOIN US THIS WEEKEND. THOSE SEEKING FITNESS, WEIGHT MANAGEMENT, AND REHAB, ARE ALL WELCOME. BRING YOUR KIDS. WE WILL SCALE A 20 MIN. SESSION THAT WILL MEET YOUR NEEDS. PARK WORKOUTS ARE ALWAYS FREE. MEET US AT 2:30 PM AT SUNRISE PARK ,700 BLOCK OF MARIMAR AVE. , INDIALANTIC BEACH,FL. (THAT'S A1A BEACHSIDE JUST SOUTH OF FLEX FITNESS.)
Sat. Results:
The Standing Meltdown -
10 Dead Lifts
8 Hang Cleans
6 Push Presses
with (2) 30# Dumbbells as many rounds as you can in 20 min. 10 rounds
Sun Results:
Sunrise Park Challenge Rev. -
8o pullups 25 Dead Hang, 55 Jumping
80 pushups
80 squats
80 situps
for time. ET 29:12

Weekend Workout 3/10 & 11- 2:30 PM Sunrise Park

Doug with Head Strength Coach Mickey Marotti at the Gators 2007 Strength & Conditioning Clinic.

We learned that Intensity and Dedication are the buzz words of the Strength & Conditioning department. Their efforts contributed to positive results in their victory over Ohio State for the 2006 NCAA Football National Championship.

Join us this weekend at Sunrise Park for a free workout that we will scale to meet your specific fitness level. Sat. as usual at 2:30 PM. Sun. at 1:30 PM due to a schedule conflict. We will do a short warmup and a 20 min. Push, Pull, Run, Jog or Walk workout. Short, sweet, and you're outta there! Great fun to workout outside and by the beach. Join us.
Sat. Workout.
12 Pullups
21 25# Dumbbell Swings
25 Lunges .
4 Rounds for time. Today's ET 12:41

Sun. Workout
10 Pushups
12 25# Dumbbell Power Snatches ( 6 each hand, per rd.)
Goal: As many rounds as possible in 20 min.
Today, 12 Rds. Ugh.