WeekendWorkout 6/28&29 5:00PM Gleason Park

If I had to select my two favorite exercises, they would be the Push Up and the Squat. Do 'em anywhere, anytime.


Saturday and Sunday we will do a short warm up and an intense 20 min. CrossFit based workout. All exercises and weights are scalable and based on each persons fitness level and physical ability. You can do this! Meet at the Monkey Bars on the trail behind the pool. Individuals brand new to CrossFit are encouraged decrease reps and take the workout at a slower pace. Progress is real and you will experience the improvements. Join us and get going with a program that gives great results! See you at 5:00, this weekend!!
Sunday's Results:
21 - 15 - 9
Dead Lift 135#Barbell
Incline Pushups
Saturday's Results: Fight Gone Bad - 60 Sec. Per Station, do as many reps as you can...then move to next station. Complete 3 rounds with 1 min. rest between rounds. 3,2,1 go.....
Wall Ball 25# throw to 8' target
Sumo Dead Lift High Pull
75# Push Press
Ring Rows
Box Jump
Doug, Drew, Doug all had over 300 reps. Great Job!!

Weekend Workout Gleason Park 6/21&22 5:00PM

JOIN US THIS WEEKEND AND WE WILL DO A CROSSFIT WARMUP AND SCALE A 20 MIN. PUSH, PULL, AND RUN, (OR JOG, OR WALK) STYLE WORKOUT TO MEET YOUR INDIVIDUAL FITNESS LEVEL. GREAT FUN!PARK WORKOUTS ARE ALWAYS FREE. WE WILL MEET AT 5:00 PM AT GLEASON PARK, PATRICK DRIVE, INDIAN HARBOUR, 2 blocks north of Hwy 518(Eau Gallie). GLEASON PARK IS DOGGIE FRIENDLY, SO BRING YOUR DOG AND EVERYONE GETS IN SHAPE!

CrossFit works for everyone from Olympic athletes to those just getting started.CHECKOUT CROSSFIT'S HOMEPAGE http://www.crossfit.com/

SUNDAY'S RESULTS:

PARK VERSION OF THE CROSSFIT'S WORKOUT CALLED "FRAN" WITH DUMBBELLS AND SANDBAG, AS A GROUP IN 8:30. GOOD WORK BY EVERYONE.

SATURDAY: RAINED OUT. UGH.

WeekEnd WorkOut 6/14&15 Gleason Park 5:00 PM

For this week our Weekend Workouts will be CrossFit type workouts that are to be done at the intensity that meets the fitness level and goals of each participant. Join us and we will put you through a CrossFit Workout that will change your thinking on fitness and strength exercises.
We meet at the monkeybars behind the pool. 5:00 PM Sat and Sunday. Email me if you have any questions, dougsmith02@aol.com.
SATURDAY'S RESULTS:
We did Coach Rutherford's "dumbbell Bear" from the http://www.crossfit.com/journal/#3626
as follows:
1. Five dumbbell dead lifts
2. Five dumbbell hang power cleans
3. Five dumbbell thrusters
Using two 25# DBs we did 15 rounds of the above in 20 minutes. That's 225 reps. A smoker.

Join us at Gleason Park Sunday at 5:00. We will do a quick CF Warmup and a workout that we will adapt to your individual fitness level and goals. Build strength and endurance in a outdoor team atmosphere. I've got all the gear we'll ever need. Join us. Shoot me an Email if you have any questions dougsmith02@aol.com
TW
20 PERFECT PUSHUPS
20 OVERHEAD SQUATS WITH EMPTY BAR
20 DUMBBELL SWINGS
4 RDS FOR TIME
Afterwards please join us for grilled hot dogs and drinks to honor our Fathers.

WeekEnd WorkOut 6/7 & 8 Gleason Park 5:00 PM

CrossFit focuses on all ten elements of optimal physical fitness:1) Cardio/Respiratory Endurance 2) Stamina 3) Strength 4) Flexibility 5) Power 6) Speed 7) Coordination 8) Agility 9) Balance 10) Accuracy
Join us this weekend for a CrossFit Workout at Gleason Park, on the fitness trial by the monkey bars that are behind the swimming pool. We will do a warm up and a 20 min. workout that will forever change your perspective of physical fitness. Weekend Workouts are free. Bring water and a towel. Shoot me an email if you have any questions. dougsmith02@aol.com
SUNDAY'S RESULTS:
We adapted the CrossFit WOD to a shorter version with fewer reps;
6 chinups
6 burpees
5 rds
6 chinups
6 burpees
4 rds
6 chinups
6 burpees
3rds
That’s 144 reps. Good job on a hot day.


SATURDAY'S RESULTS:
Quick version of "Fight-Gone-Bad".
Do as many reps as you can in 40 seconds, then move to next station. Rest 1 min., repeat 3 times.
-PERFECT PUSH UPS, or your very best push up
-BOX JUMPS
-PULL UPS or RING ROWS
-WALL BALL 25# - (Today Girls do jump-rope)
-HANGING CRUNCHES or Chorus Line Kicks
-PUSH PRESSES; use a sandbag, dumbbells, or barbell
Great job by all participants! Sally, Natalie, Dawn, Drew, Doug.
Join us Sunday at 5:00 PM and we will scale the CrossFit WOD to your fitness level. Quick warm-up, 20 min. workout, cooldown. Done. Join us.
Be Strong and Courageous!!