Park Program

Our "Park Program" is intended for everyone.  We want people who are getting in shape for the first time, getting back into shape, and anyone new to CrossFit.

The workouts are combinations of Pull-Ups, Running, Push-Ups, Sit-Ups, Squats, and other bodyweight exercises.  Drop-Ins and Newcommers are always welcome.  So bring your family and friends!

If you love how you look and feel after a few of our bodyweight workouts, take the next step and sign up for our "Beginner's Program".

Example "Park Program" Workouts:

"Powell"

For time:

Pull-Ups, 30 reps
Run, 500m
Dips, 40 reps
Run, 300m (up hill)
Squats, 50 reps
Run, 300m (down hill)
Dips, 40 reps
Run, 500m
Pull-Ups, 30 reps

Walk to the grass and do:

Burpees, 50 reps

"Fight Gone Not Well"

Three 5 minute rounds (with 1 min rest between rounds) of:

  Air Squat, max reps in 1 minute
  Push-Up, max reps in 1 minute
  Box Jump, max reps in 1 minute
  Stationary Lunge, max reps in 1 minute
  Burpees, max reps in 1 minute

50-35-20 rep rounds, for time:

Pull-Ups
Squats
Burpees

10 rounds for time of:

100 feet walking lunges
30 Box Jumps
20 Push-Ups
10 Super-Mans

"20 minutes of Jumping-Jack Push-Ups"

As many rounds as possible in 20 minutes of:

10 Jumping Jacks
10 Push-Ups

*Beginners will do 20 minutes of 3/3, Intermediates will do 20 minutes of 5/5.

"Morley Pull-Ups and Dips"

3 Rounds for time:

Pull-Ups, 20 reps
Run, 500m
Dips, 20 reps
Run, 500m