Weekend Workouts 9/1 & 2, Gleason Park 5:00PM

This weekend, at Gleason Park - 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 5:00pm 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 RESULTS:

We did the following workout, which was a little more compatible to the park that the CrossFit WOD, http://www.crossfit.com/ , CrossFit Total.

Dead Lift

Front Squat

Shoulder Press

95# barbell, 5 reps of each, 5 sets. Thunder and lightening moving in added intensity.

Join us on Sunday at 5:00PM, we will be doing Sit-ups, Good Mornings (back extensions), and Push Presses. Don't miss the opportunity to get great results from these CrossFit workouts in the park. We scale the exercises to personal fitness levels and goals. Everyone is welcome!

Sunday's Result:

20 Situps

20 Good Mornings with 15#Dumbbell

10 Shoulder Presses with 65#

Five rounds in 17 minutes.

Weekend Workouts 8/25&26 Gleason Park 5:00 PM

Strongman English Rugby ballcarrier fights through Aussie tacklers.

USA Eagles, our national team, play the English side on Sept. 8th.

http://www.rugbyworldcup.com/home/news/index.html

THIS WEEKEND WE WILL DO CROSSFIT MULTI-TASK WORKOUTS THAT WILL BE CHALLENGING, BUT WE WILL SCALE YOUR EXERCISES TO YOUR INDIVIDUAL FITNESS LEVEL. NEW COMERS ARE WELCOME. JOIN US AT THE PARK FOR A GREAT TIME AND GREAT RESULTS! WEEKEND WORKOUTS ARE ALWAYS FREE. BRING SOME WATER AND A TOWEL. SHOOT ME AN EMAIL IF YOU HAVE ANY QUESTIONS dougsmith02@aol.com .

SATURDAY'S RESULTS:

5 Dead Lifts with 115#

10 Elevated push ups

Ten Rounds

Drew and I worked our way through this workout in about 20 minutes.

Join us tomorrow at 5:00 PM for a CrossFit workout in the park. Great results!

SUNDAY'S RESULTS:

We worked through a complete "Fran" starting with 95#s for the Thrusters and dead hang pullups for as long as we could before going to assisted pullups. Nice. Great Workout.

Weekend Workouts 8/18 &19 - 5 PM Gleason Park

We're back for this Saturday and Sunday CrossFit Workouts at Gleason Park. We'll start at 5:00PM with a warm-up and bang-bang-bang, 20 - 30 minutes is all it takes and your done.
These are challenging workouts. Check out CrossFit http://www.crossfit.com/ We are gaining functional strength and endurance. Weekend workouts are always free. Join us this weekend.
Email me if you have any questions, dougsmith02@aol.com .

SATURDAY'S RESULTS:
"J.T." - CrossFit WOD
21-15-9 reps of:Handstand push-ups,Ring dips.Push-ups

HSPU - subbed feet elevated on climbing wall
Subbed 3:1 Bar dips(135 reps,ugh) for ring dips
Pushups
23:57

Join us on Sunday at 5:00 PM for a CrossFit workout. Push, Pull, Pickup, Throw, Get Strong!
SUNDAY'S RESULTS:
21 - 15 - 9 rounds of the following,
WALLBALL THROWS WITH 25# BALL
OVERHEAD SQUATS WITH 25#
PUSH PRESS WITH 115#, BROKEN SETS
LUNGES WITH 25# DB
SUMO DEADLIFT HIGHPULL 25#

Drew and I worked through this challenging workout in 35:11. We tag teamed and encouraged one another through the approx. 225 reps. These workouts, in the park setting, are great. Join us next weekend and be a part of this experience. Email me if you have any questions, dougsmith02@aol.com. Be Strong and Courageous!

Weekend Workout 8/11 & 12 No Scheduled Work

http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html
Pull up this site for dead lift instructions,

We will be out of town for another weekend. Back on for the following weekend 8/18 & 19, 5:00PM Workout at Gleason Park. Check our 6/2 post below for directions. Join us for a CrossFit Workout that will forever change your perception of fitness. Our park workouts are always free. Bring a friend and get involved the CrossFit phenomena. Gain strength, endurance, and coordination. We scale the workouts to everyone's personal fitness level.
Join us. Shoot me a email if you have any questions dougsmith02@aol.com .