Weekend Workout 5/10 at 5PM & Mother's Day Off

To honor our Mother and Mothers everywhere we will take off on Sunday. If your Mother is still living thank her. If she is not, say a thank you prayer, and ask for it to get to her. Join us Saturday 5/10/08 for a great CrossFit inspired workout of the day (WOD). We will do a 20 min. Push, Pull, and Run type workout that is scaled to each individuals fitness level.

Notes From CrossFit Headquarters, http://crossfit.com/:
World Class Fitness in 100 Words - Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Dead lift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

A SAMPLE WOD: "FRAN" - scaled - 21-15-9 thrusters with two 25#dumbbells, pullups - deadhang and jumping. Time 10:35.

Email me if you have any questions. dougsmith02@aol.com
Be Strong and Courageous !