Weekend Workout 1/19 & 20 4:00PM Gleason Park

The Push Up is the body weight trainer's answer to the Bench Press. Yet, it is of more benefit. There is great core strength training when you engage the core muscles to keep your body from arching or sagging. For extra resistance have a buddy place a medicine ball, or sand bag between your shoulders for a few reps.

This weekend we will meet as usual, Sat and Sun at 4:00 PM - Gleason Park, for CrossFit Workouts. The CrossFit program delivers a fitness that is, by design, broad, general, and inclusive. Inclusive, in that we will individually scale exercises to meet everyone's specific fitness level and goals. CrossFit's specialty is not specializing. Combat, survival, many sports, and life itself reward this kind of fitness and, on average, punish the specialist. http://www.crossfit.com/ Join in and start getting the benefits of these workouts in a beautiful park surrounding. Great fun and our Park Workouts are always free. Email me if you have any questions, dougsmith02@aol.com

Bring a friend - you may need them to help get you out from under the sandbag. Be Strong and Courageous!

SATURDAY'S RESULTS:

Samson Stretches 10 sec.

Overhead Squats with 30# Barbell

Knees To Elbows

Good Mornings with 25# Medicine Ball on neck

Weighted Pullups

Elevated PERFECT PUSHUPS

5 reps of each for a round. 10 rounds.

Total 300 Reps

Join us on Sunday at 4:00PM. I'll have the Boom Box on the NFL Playoffs. If you haven't done CrossFit before, no worries, come out and we will start you off with a warmup and scale your workout to meet your specific fitness level. If you are a CrossFitter come out and be part of our team in the park. Park workouts are always free. Email me at dougsmith02@aol.com .

SUNDAY'S RESULTS:

We did the CrossFit Warmup to ward off the cold wind. Had the radio on Patriots win over Chargers in the NFL Playoffs. Good Stuff!

Quick Version of Fight Gone Bad - 30 Sec. Per Station

PERFECT PUSHUPS

RING ROWS

HANGING CRUNCHES

OVERHEAD SQUATS, 45 #

KETTLEBELL SWINGS

WALLBALL 25#

3 rounds, 1 min rest between rds.