Weekend Workout 6/16 & 17 2:00PM Gleason Park

"The harder you work, the harder it is to surrender." -- Vince Lombardi

Join us this weekend at Gleason Park at 2:00PM for CrossFit Weekend Workouts. CrossFit workouts are tough and very effective, check 'em out, http://www.crossfit.com/ . We will scale the 20 to 30 minute workout for your personal fitness level. Come to the park this weekend and experience what it's like to get a great workout in the Great Outdoors. Weekend Workouts are always free. Bring a friend. Get started now.
This weekend we will bring out the olympic weights and do push, pull, and run CrossFit style workouts. Hard, but fair. Join us, you'll be proud your new fitness adventure. Shoot me an email if you have any questions, dougsmith02@aol.com.

SATURDAY'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:

1.Wall-ball � 25 pound ball, 7 1/2 ft target. (Reps)2.Deadlift high-pull 25 # Kettlebell (Reps)3.Squats� (Reps)4.Push-press 95 #'s (Reps)5. 220 yd. run � count as 10 reps

This is a workout that requires mental and physical fortitude. Good job.

SUNDAY'S WORKOUT -

21-15-and 9 rep rounds of:

95 pound Deadlift

95 pound Hang power clean

95 pound Front squat

95 pound Push jerk

36 mins. This is a tough one, too.

Join us next weekend for a workout that will forever change your perception of fitness.