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.