Weekend Workouts 6/30,7/1 NEW TIME - 5:00PM

"Never quit. It is the easiest cop-out in the world. Set a goal and don't quit until you attain it. When you do attain it, set another goal, and don't quit until you reach it. Never quit." --
Bear Bryant

Join us this Sat. and Sun. at Gleason Park at 5:00PM for a free CrossFit workout. If you need directions to Gleason Park check the 6/2 post. We are going to try moving the weekend workouts to a cooler part of the day. We will do a CrossFit warmup and a 20 - 30 min workout and your outta there. Gleason Park is Doggie Friendly, so bring your friend, a bottle of water, and a towel. I'll have the weights, jump rope, medicine ball, etc., and we use the park's monkey bars for Pullups. Shoot us an email dougsmith02@aol.com or comment if you have any suggestions.
In the meantime try a "during the week drill" as follows:
3 pullups
6 pushups
9 air squats
Do a round a minute for five minutes and then just keep going and see how many you finish in 10:00 mins.

Some of my favorites -
http://www.crossfit.com/
http://crossfitatlanta.com/
http://coachrut.blogspot.com/
http://www.theothersideofstrength.com/Exer.aspx
http://www.kravmaga.com/krav01.html
http://mysite.verizon.net/res8kp13/crossfitgulfcoast/

SATURDAY'S WORKOUT:
Drew and John were back on Sat. and both are tough at sticking to the plan.
We did a group session of 21 - 15 -9 rounds with 75# barbell thrusters and pullups. (Total of 90 reps) The group finished together in 18 mins. Good job fellows!!

Come out and join us on Sunday at 5:00PM.

SUNDAY'S WORKOUT:
5X5X5 WITH 75# BARBELL
DEADLIFT
HANGCLEAN
SHOULDER PRESS
PUSHPRESS
FRONT SQUAT
TIME - 9:10

NEXT WEEKEND WE WILL BE BACK AT 5:00PM SAT. AND SUN. JOIN US, WEEKEND WORKOUTS ARE ALWAYS FREE. WE WILL SCALE THE WEIGHTS AND EXERCISES TO MEET YOUR PERSONAL FITNESS LEVEL.