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!