Weekend Workout 9/6&7 Gleason Park 5:00 PM

First of all, our prayers and thoughts are with those in harms way, both our fighting forces and those in the path of storms.

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.

This weekend we will do warmups and 20 minute CrossFit workouts, styled to individual fitness levels and goals. Short and sweet. We tailor each exercise for rehab or fitness, to meet your personal ability. For young, old, everyone, park workouts are always free. Join us at the at 5:00pm Sat and Sun and you will be proud of your new fitness adventure. Bring a friend!!

My email dougsmith02@aol.com . Be Strong and Courageous!!

SATURDAY'S RESULTS:

BOX JUMPS

PULLUPS/RINGROWS

KETTLEBELL SWINGS

LUNGES L/R=1

OH SQUATS

PUSH PRESSES 2 40#DBs

SDLHP 2 25#DBs

WALLBALL 25# TO 8'TARGET

PERFECT PUSHUPS

SANDBAG DEAD LIFTS

25 EA. OF THE ABOVE. THATS 250 REPS.

JOIN US SUNDAY FOR A CROSSFIT WARMUP,DEADLIFTS AND PUSHUPS. 3,2,1, GO!

SUNDAY'S RESULTS:

DEADLIFT your Body Weight, 3 reps

Perfect Pushups, 15 reps

5 rounds of the above.

Drew, John, Doug. Good work fellows!

Join us next weekend for CrossFit workouts. 5 PM Gleason Park.

Be Strong and Courageous!!