Weekend Workout 5/26, 27 - Gleason Park - 2:00PM

Rugby is a tough sport. Good rugby players know that in order to execute the skills of the game through a whole match fitness and strength are vital.
This weekend, at Gleason Park - see directions above, we will do warmups and 20 to 30 minute CrossFit workouts, 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 at 2:00pm Sat and Sun and you will be proud of your new fitness adventure. Also, Gleason Park is doggie friendly. We meet at the monkey bars on the fitness trail behind the pool. Bring a friend!!
SATURDAY'S WORKOUT - Elaine and Joe, from Patrick AFB joined us today and smoked the workout. They did a great job,
CrossFit's - "Helen"
Run 400 yds
kettlebell swing x 21
pullups x12
Three Rounds for Time
Joe 8:00 min.
Elaine 9:45 min.
Doug 12:00 min.
Join us on Sunday at 2:00pm for a great CrossFit workout. 30 minutes is all you want!
Oh yeah, good luck to Chuck Liddell tonight in his UFC fight.

SUNDAY'S WORKOUT - A FIGHT GONE BAD.
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We scaled the w/o and did it for three rounds. The stations are:
Wall-ball � 25 pound ball, 7 1/2 ft target. (Reps)
Deadlift high-pull 25 # Kettlebell (Reps)
Squats� (Reps)
Push-press 75 #'s (45#'s) (Reps)
1 min out and back run � count as 10 reps
Again Elaine and Joe from Patrick AFB blazed through the workout.
Elaine 412 total reps, great job handling a 25# wallball
Joe 482 total reps, terrific
Doug 303 total reps, slow but the usual sloppy form. Great Fun for all!!

Weekend of May 19th and 20th,

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. SHOOT ME AN EMAIL IF YOU HAVE ANY QUESTIONS, dougsmith02@aol.com.

WE WILL BE IN ATLANTA THIS WEEKEND TO VISIT OUR SON'S FAMILY. USE THIS TIME TO GET TO THE PARK AND TRY OUT THE LESS USED EXERCISE STATIONS. DO THE BALANCE BEAM, CLIMBING ROPE, SCALE THE OBSTACLE COURSE WALL. ENJOY THE OUTDOORS AND THE EXERCISE STATIONS ON THE TRAILS AT OUR WONDERFUL PARKS. BACK FOR MAY 26,27 CROSSFIT WORKOUTS. BE STRONG AND COURAGEOUS!

Weekend Workout 5/12&13 - 2:00PM Gleason Park

Take a look at a CrossFit Central's Workout in action. They are in Austin, Tx. We won't be doing this soon, but if we do we will scale it to our levels of fitness.
YouTube - CrossFit Central 300 Challenge

We will meet on Saturday and Sunday at 2:00pm at Gleason Park, see the directions above. We will do CrossFit Warmup and a 20 min Push/Pull type workout. Join us, weekend workouts are always free and we will scale it to your individual fitness level. Two great workouts and all outside in a beautiful park!!

SATURDAYS RESULTS:

power clean 75#'s x 21

elevated feet to third rung on monkey bars for pushups x 15

5 Rounds in 24:09

SUNDAYS RESULTS:

Fight Gone Bad Workout

Neil joined us from Team Lakeland. He surfed all morning then joined us for a tough workout. He's a CrossFitter!! Nice work Neil.

Weekend Workout 5/5 & 5/6-2:00PM Gleason Park

In the next few weeks Al is going to be joining us for weekend workouts and it should add fun! We'll issue steel-toed shoes for the exercises!

Join us this weekend, Sat. and Sun. 2:00 pm for a free CrossFit workout at Gleason Park. Check directions above and find us on the north west side of the jogging trail between the pool and the lake, by the monkey bars. We will scale workouts to meet fitness levels. We will be doing combos of weight and bodyweight exercises, great fun!!

Saturdays Workout Results

15 thrusters w/two 25# dumbbells ...... 21 adaptive chinups

7 rounds in 20 minutes

Sundays Workout Results:

7 thrusters w/75# barbell ...... 7 chinups weighted w/25# dumbbell in ankles

8 rounds in 20 minutes