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!!