Next Workout - Sunday 8/5, 5pm at Gleason Park

Saturday 8/4 I will be attending the CrossFit Training Seminar at CrossFit Gulf Coast and then taking in the MMA Fights with Frank DiMeo, CFGC's owner.
http://mysite.verizon.net/res8kp13/crossfitgulfcoast/

http://www.bonecrunchfighting.com/events.php

Sunday 5:00pm at Gleason Park we will resume our CrossFit Workouts by the Monkey Bars.
Join us for a free workout that we will tailor to your personal fitness level. Great for First Responders and everyone that is interested in functional strength and endurance.

SUNDAY'S RESULTS:
Modified the http://www.crossfit.com/ WOD, "Elizabeth"
21-15-9 reps of:
Clean 95 pounds
pushups

Doug, Drew, and Doug (we're not brothers) - finished as a group in 13:50.
Great job fellows!!

No Scheduled Workout for 7/28 and 7/29 - SOLIDFITNESS DOORWAY EXERCISE STATION

Do to a schedule conflict we will not meet on Saturday or Sunday this weekend. Go to http://crossfit.com/ and checkout the Workout of the Day. Scale it to your fitness level and grab-it 'n growl. If our schedule will allow it, we will be back at Gleason Park on Aug. 4 and 5. Check the website about the next Weekend Workout. Join us, weekend workouts are always free and we will scale it to your individual fitness level.visit this http://video.google.com/videoplay?docid=5176413734188185658&q=dumbbell+snatch and watch an amazing set of five 150# dumbbell snatches....


SOLIDFITNESS DOORWAY EXERCISE STATION FITS STANDARD PREHUNG DOORS. HANDCRAFTED PANELS COME PREDRILLED AND WITH MOUNTING SCREWS. CHECK OUT THE INSTALLATION INSTRUCTIONS AT http://installinstructions.blogspot.com/. PLENTY IN STOCK. PUT ONE UP FOR PULLUPS, PUSHUPS, REVERSE DIPS. SHOOT ME AN EMAIL IF YOU HAVE ANY QUESTIONS, dougsmith02@aol.com.

Weekend Workouts 7/21 & 22 - Gleason Park 5:00PM

“I don't know any other way to lead but by example.” - DON SHULA

STRENGTH TRAINING HAS BEEN AROUND FOR A LONG TIME. DON'T MISS THIS OPPORTUNITY TO BE A PART OF THE GROWING CROSSFIT COMMUNITY.

THIS WEEKEND WE WILL MEET AT 5:00PM SAT AND SUN AT GLEASON PARK. CHECK OUR 6/2 POST FOR DIRECTIONS. WE WILL DO CROSSFIT MULTI-TASK WORKOUTS THAT WILL BE CHALLENGING, BUT SCALED TO INDIVIDUAL FITNESS LEVELS. JOIN US AT THE PARK FOR A GREAT TIME. 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:
DUE TO THE RAIN AND LIGHTNING WE CHANGED THE WORKOUT TO A SHORT, FAST PACED, WORKOUT NAMED "FRAN" - 21, 15, 9 ROUNDS OF 75# THRUSTERS AND PULLUPS. FOUND OUT THAT LIGHTNING CAN BE A GREAT MOTIVATOR. ET 8:58
JOIN US IF IT IS NOT THUNDERING AND LIGHTNING ON SUNDAY AT 5:00PM AND WE WILL DO A CROSSFIT MULTI-TASK WORKOUT.

SUNDAY'S RESULTS:
WE DID A THE CROSSFIT WOD, "FIGHT-GONE-BAD". A GREAT WORKOUT AND GREAT ONE TO DO OUTDOORS. JOIN US FOR A FUTURE CROSSFIT WORKOUTS.

Weekend Workout at Gleason Park 7/14 & 15, 5:00PM

JOIN US AT GLEASON PARK SAT. AND SUN. AT 5:00 PM. AT THE MONKEYBARS. WEEKEND WORKOUTS ARE ALWAYS FREE, AND ARE ALWAYS SCALED TO MEET INDIVIDUAL FITNESS LEVEL. THIS WEEKEND WE WILL DO 20-30 MIN. VERSIONS OF PUSH, PULL, AND RUN CROSSFIT EXERCISES THAT ARE GREAT FOR FITNESS AND STRENGTH. PARK WORKOUTS ARE ALWAYS FREE. GREAT WAY TO TRAIN OUTDOORS. WE SCALE WORKOUTS TO THE SPECIFIC NEEDS OF EACH PARTICIPANT. GLEASON PARK IS DOGGIE FRIENDLY. SO BRING YOUR BEST FRIEND.

SATURDAY’S RESULTS
30 Sit-ups
25 Box jumps
25 Kettlebell swings
20 PULL-ups
20 JUMP ROPE OR LUNGES
30 dips
25 DB HANG CLEANS, 25#DBs
20 PUSH PRESSES,
25 WALKING LUNGES
25 Back extensions
20 Knees Raises
2 Monkey Bar Crosses
FOR TIME, 29:28
Join us on Sunday at 5:00PM. We will scale a workout that’s just right.
Warm-up, 20 to 30 min CrossFit Workout, and that’s all you’ll want.
Weekend Workouts are always free, join us. Get Strong!!

Sunday's Result:

We did a scaled version of CrossFit's Workout "Diane."

21-15-9 reps of:

115# Deadlifts

Elevated push-ups

ET 12:56, Great work Drew!! The temp. had to be in the 90's.

Next Sat and Sun we will meet at Gleason Park at 5:00PM for CrossFit Workouts that will forever change your perception of fitness. Join us next weekend. Weekend workouts are always free and we scale the weight and intensity to meet your personal fitness level and goals. Don't miss this opportunity to be a part of the CrossFit Community. Check out www.crossfit.com .

Weekend CrossFit Workouts - 7/7 & 7/8, 5:00PM

Weekend CrossFit Workouts in Gleason Park at 5:00PM, Sat. and Sun. Meet at the monkey bars for CrossFit workouts that we will scale to your personal fitness level. Warmup and 20 -30 minute workouts and you're done. Weekend Workouts are always free. Bring a bottle of water and a towel and I'll bring all the gear we'll need. Again, weekend workouts are always free and scaled to your level of fitness. Great for first responders, military, and weekend warriors!! Be There!!

Independence Day Quote:

I have just returned from visiting the Marines at the front, and there is not a finer fighting organization in the world! Douglas MacArthur

SATURDAY'S RESULTS: 15 - 10 - 5 Rounds of Deadlifts with 95#, Push Presses with 95#, Air Squats, Lunges. Finished with some practice on assisted Pullups with a giant stretch-band. Drew proved he was a CrossFitter by completing this, his second workout today. These outdoor workouts are great fun. Gleason Park is beautiful and has all the boot-camp obstacle course stations you can imagine... Join us on Sunday at 5:00PM. We meet at the monkey bars on the trail behind the pool. We will scale a workout to meet your level of fitness. Weekend workouts are always free. Join us for great motivational workouts!!

SUNDAY'S RESULTS: "CINDY" - Another Doug joined us for todays workout and did a clean 9 rounds. Good stuff for a newbie in the humid Florida heat. We had a great time.

I'll post more about next weekend's workout later, but plan on joining us at 5:00PM at Gleason Park on 7/14 and 15. Be Strong!!