Weekend Workouts 8/30&31 5:00PM Gleason Park

Chuck, in his prime, vs. Tito.

For all those who labor, have a great Labor Day!

Weekend CrossFit Workouts in Gleason Park at 5:00PM, Sat. and Sun. Meet at the monkey bars for CrossFit workouts that we will scale to your personal fitness level. Warmup and 20 -30 minute workouts and you're done. Saturday we will do a CrossFit Hybrid Workout Hybrid Program Heavy Metcons - CrossFit Discussion Board. Sunday will be a mainstream CrossFit Workout. Weekend Workouts are always free. Bring a bottle of water and a towel and I'll bring all the gear we'll need. Again, weekend workouts are always free and scaled to your level of fitness. Great for first responders, military, military recruits, and weekend warriors!!

Be There! Be Strong! Be Courageous!

SUNDAY'S RESULTS: Park Version, 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

Push Press with two 35# Dumbbells

Ring Rows

Box Jumps

Drew, Doug had over 300 reps.

SATURDAY'S RESULTS:

CrossFit Warmup, Dan John's The "Rapid Ascent" Program.

8 - 6 - 4

Power Clean

Front Squat

Push Press

with (2) 40# Dumbbells

Weekend Workout 8/23&24 5:00PM Gleason Park

Now is your chance to start CrossFit training in an outdoor atmosphere. We meet on the weekends at 5:00pm by the monkey-bars on the fitness trail behind the pool. Park workouts are always free. Including the warmup our workouts are usually 20 to 30 min. Join us and see why CrossFitters are getting great results in strength and stamina. My email dougsmith02@aol.com . Be Strong and Courageous!!
SUNDAY'S RESULT:
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Broken sets. ET 33:15

SATURDAY'S RESULTS:
80 Walking Lunges
21 reps Standing Push presses with (2)40#Dumbbells,
X (3) Rounds for time. ET 31:22
That's 240 lunges and 63 push presses

Weekend Workout 8/16&17 5:00PM Gleason Park

Join us this weekend, Saturday and Sunday at Gleason Park, 5:00 PM. On Saturday we will do a CrossFit Warmup and a 5 X 5 Strength workout using barbells, dumbbells, and the sandbag. Deadlifts, Power Cleans, Front Squats and Push Presses.
Sunday, after our warmup, we will do a 20 minute timed CrossFit workout that will include Pullups, Pushups, and Squats. We will scale the weights and intensity to each fitness level. Join us for great results. Park workouts are always free and I have all the gear we will ever need.
Shoot me an email if you have any questions, dougsmith02@aol.com .

Our RAIN POLICY......

Our RAIN POLICY:
NO LIGHTNING, but its raining, - we will continue our workout. We will adapt and keep away from Olympic Lifts with hundreds of pounds on a slippery bar and Sit-ups in the mud.
In the CrossFit spirit, Onward!

Weekend Workout Gleason Park 8/9&10 5:00PM

Join us for a great Strength and Fitness workout on Saturday and Sunday at 5:00PM. We meet at the MONKEY bars on the fitness trail behind the swimming pool.
Weekend Workouts are always free. Bring water and a towel. Shoot me an email if you have any questions. dougsmith02@aol.com
Sunday's Results:
We've adapted the CrossFit workout to a shorter version with fewer reps, as follows;
6 chinups 6 burpees x 5 rounds, two minute rest
6 chinups 6 burpees x 4 rds, two minute rest
6 chinups 6 burpees x 3rds
That’s 144 reps.
Drew, John, and Doug did the drill. This workout was made to be done outdoors. Hard, but fair. Join us next weekend and get some of the results we are accomplishing. In the meantime,
Be Strong and Courageous!!

Saturday's Results:
3 x 10 STRENGTH GAINER
3 reps POWER CLEANS
3 reps FRONT SQUATS
3 reps PUSH PRESSES
10 ROUNDS, that's 90 reps.
EVEN RDS USE 115# BARBELL.
ODD RDS USES ONE OF THE BELOW,
SANDBAG
DUMBBELLS
85# BARBELL

Drew, John, and Doug worked their way through the above. Good job fellows! Join us tomorrow at 5:00P.M.