Sunday, March 30, 2008

Gleason Park Workouts 4/5 & 6, new time 5:00 PM

Join us next weekend 4/5 & 6th, at new time, 5:00 PM. We will adapt a CrossFit workout to meet your specific fitness level and goals. We welcome newcomers and old CrossFitters. Our park workouts will be the highlight of your training for the week. Join us!! Shoot me an email if you want any information, dougsmith02@aol.com.BE STRONG AND COURAGEOUS !!

Monday, March 17, 2008

Gleason Park Workouts 3/29 & 3/30, 4:00 PM

Things that hurt, instruct.-- Benjamin Franklin

WE WILL TAKE A HOLIDAY NEXT WEEKEND, MARCH 22 & 23 AND BE BACK AT GLEASON PARK MARCH 29 AND 30th, 2008.

THE DATES FOR THE Harbor City Crossfit , CROSSFIT CHALLENGE ARE May 31, June 1st . SEE THEIR BROCHURE, http://www.harborcitycrossfit.com/SECrossFit8.pdf.

Join us at Gleason Park Sat 3/29 and Sun 3/30 at 4:00 PM for CrossFit Workouts. Weekend Workouts are always free. Bring a bottle of water and a towel. I've got all the gear. We meet at the monkey bars on the jogging trail behind the pool. We will scale your workout to meet your fitness level and goals. We will do a warm-up and 20 - 30 min CrossFit Workout. Short, sweet and its over. Join us for great results in functional strength and fitness training. Bring a friend. Also, bring your dog, the park is doggie friendly. Missy and MiMi will welcome your pet.
Shoot me an Email if you have any questions dougsmith02@aol.com.
BE STRONG AND COURAGEOUS !!

Sunday's Results:
75 pushups
75 pullups
75 situps
75 squats
Broken sets, 300 reps

Saturday's Results:
"Fight Gone Bad!" - adapted for our park workout.
Three rounds of:
Wall-ball, 25 pound ball, 9 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Lunges (Reps) each step counts
Push-press, 75 pounds (Reps)
Ring Rows (Reps)
Today's total reps .... 295.
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. (We took a little liberty with the one-minute break. You gotta problem with that?)

Join us next weekend 4/5 & 6th, at new time, 5:00 PM. We will adapt a CrossFit workout to meet your specific fitness level and goals. We welcome newcomers and old CrossFitters. Our park workouts will be the highlight of your training for the week. Join us!! Shoot me an email if you want any information, dougsmith02@aol.com.
BE STRONG AND COURAGEOUS !!