Bench Press

6 x 2 @ 85% 1RM


Complete 4 rounds for time of:

5 Bar Muscle-ups

10 Deadlifts, 275#/195#

40 Foot Handstand Walk

Tito found Jake at Carson as well! Lot’s of the Evolve crew at the games. Tito was hunting them down!

Handstand Walk Progressions!

Don’t have handstand walks for today’s WOD? No problem, we’ve got you!


Back Squat

4 x 4 @ 80% 1RM


Complete for time:

Kettlebell Swings, 70#/55#

30 – 25 – 20 – 15 – 10 – 5

After each set of KBS complete 50 double-unders. 

Jerry, BethAnne, and Tito found each other in Carson!!

The Fittest in the World!

Well that’s a wrap to the 2016 CrossFit Games season. If you watched any of the events over the weekend you know how exciting it was. It’s always a great source of inspiration to CrossFit athletes of all levels. Time to start training for 2017….that is if you haven’t already!!!

One of the coolest awards is the Spirit of the Games Award. Integrity, class, heart, determination. This is what it’s all about.

Rest Day!

It’s the little details that are vital. Little things make big things happen.

– John Wooden

Working with a purpose!


Saturday Teamwork!

Partner Chief

In teams of 2 complete 5 rounds of:

3:00 AMRAP

3 Power Clean, 135#/95#

6 Push-ups

9 Squats

Rest 1:00

Partners alternate every round during the AMRAP. This is a partner version of the Hero WOD The Chief.

Oh team WODs how we love you!





6 x 2 @ 85% 1RM


Complete Every Minute on the Minute for 5:00:

5 Shoulder to Overhead, 75#/55#

Complete Every Minute on the Minute for 5:00:

5 Shoulder to Overhead, 95#/75#

Complete Every Minute on the Minute for 5:00:

5 Shoulder to Overhead @ 135#/95#

Press, push press, or push jerk. Change the movement as the weight increases if needed. If the final weight is going to be too heavy to sustain the 5 reps per minute, choose a weight you’ll be able to do, subtract 40#, and that will be your starting weight. This will be performed out of the racks so partner up.

Aaron’s down with a little overhead volume today!

The 2016 CrossFit Games!

It started back in February when we all did the CrossFit Open. Then we watched the Regionals streaming on the gym TV as we warmed up or cooled down from our workouts. This weekend the best of the best compete in the 2016 CrossFit Games. It’s always amazing to see these athletes and what they’re capable of. To the regular person it looks impressive. You understand these workouts and movements and what they feel like, so it’s even more amazing because you know. 

The 2016 CrossFit Games will be streamed on The CrossFit Games site, give it a look if you have time!




Complete every minute on the minute for 10:00:

1 Snatch @ 80% 1RM


Complete 5 rounds for time of:

5 Muscle-ups

7 Cleans, 205#/145#

Cleans can be power or squat. Don’t have muscle-ups? Check out some of these progressions for today!

Patrick and Tito love being jacked. How about you fella?

Tonight the Bros Get Jacked!

Fellas, tonight is the night. Bros and Brews is going down. At 7pm we kick the girls out, we turn up the stereo, and we throw down. We have some programming from Power Athlete’s Jacked Street to throw your way, then we’ll have some beers. Sound like a night that takes you back to your college years? Of course it does. Unless you’re in college. Then it is just another night in your college years. Gourmet Gains has hooked us up with some prizes so you can provide yourself some high-quality food to repair all of the muscle damage that you’re about to give yourself, so there’s a little incentive.

We’ll see you at 7pm. Bro. 


Complete 3 Rounds for Time of:

Run 800m

40 Wall Balls, 20#/14#

30 Kettlebell Swings, 55#/30#

20 Push-ups

10 Pull-ups

Time Cap is 35:00!

Devon is totally ready for the pull-ups today!

Take Care of Your Paws

We have some pull-ups today, so it’s a good time to review how to take care of your hands. Though posting pics of bloody ripped up hands is popular in the CrossFit community, the reality is that tears suck. Bad. It makes a mess of the place with blood and all, it screws up your training for several days as it heals, and it hurts really bad when you wash your hair. Below is some advice put out by CrossFit Center City several years ago. Guess what? It still works:

Hand Health: What to do with your CrossFit paws.

So you’ve joined the ranks of us who are doing more pull-ups than we ever knew could exist in a year in a day…and you’ve ripped your hands because, you know,  that’s what happens when you do a kajillion pull-ups (approximately).

Fret not, sweaty friends.  There is hope yet for you.

First off, let me direct you toward wiser people than myself.

There is an entire series written on Hand Health by a dude named Keith Wittenstein up at CrossFit Virtuosity. Here’s the first part of the series. I would strongly recommend reading the entire thing.

You should really look into taping your hands.  By your own tape from a Sports Store and just keep it around your gym bag, your shoe, or your lock box (as the situation will sometimes call for on a “Death By Pull-ups” day…)  Here’s a video that shows you how to do it. No joke.  It helps.  And don’t get all feisty and rip it off and throw it around the gym because you feel like you’re slipping a bit at first.  Give it some time.  I tape up for any WOD that puts me over a hundred pull-ups.  Plain and simple.  Anything less and I figure I want to build up a non-taped tolerance.

If you’re Oly-lifting for the first time you can also tape around your thumb when getting used to usinghook grip. No biggie.  You’ll still adjust eventually… but you may not whine as much. ;)

Secondly, let me give you a very concise “how to” on prevention.

File down your calluses with a ped-egg. Just do it. This doesn’t mean shaving your calluses down to the bone… it just means making it so that when you grip the bar your callus isn’t on side of the bar while your palm is on the other… this is what makes you rip!

If you choose not to tape (and you should tape for anything over 100… and definitely if you are still ripped, and REALLY if you are a beginner and ALWAYS ripping – duuuuuhhhh) then watch your hands.  Make sure your calluses aren’t building up to the point where they are going to rip.

Don’t keep re-gripping the bar.  Ideally your hands shouldn’t have to move around that much on the bar.  They should stay in one place.

Don’t use TONS of chalk.  Chalk is meant to be used to lightly dust your hands… not ice them! Lebron, this means you!

Finally, here’s a basic how-to on what to do when you do rip.

You can finish the WOD if you want… but really. I’d say if you’ve got more pull-ups left than you can deadhang in one go… don’t bother. There will be OTHER days… but ripping MORE takes you out of doing pull-ups for weeks at a time… even months.  Don’t do it, ladies and gents.

Once you finish the WOD it will be time to show other people your rips, wince in pain, clorox your barbell or bar, etc.  Do this with great relish and you might even end up on this here blog.

You want to wash your wounds as soon as possible as this is a GYM… people do sweat and though we do have it cleaned frequently – y’all are filthy!  All kidding aside, there is hydrogen peroxide available.It will sting.  You may scream.  You will not like it.  As the saying goes, you can cry – but don’t be a baby.

Once your wounds are washed I would highly recommend going home and cutting away any scraps. Do not give said scraps as mementos of love to your trainers.  We do not want them (ok.. that’s a little bit of a lie.. I once hung up someone’s hand scraps on the wall for about a year next to my desk.) Common tools are washed nail clippers or small scissors.  If you use your teeth you get extra points for being NASTY.  If you’ve got blood blisters… don’t pop them.  If you want to go the truly medically recommended route (cue disclaimer: because HEY, I’m NOT A DOCTOR THIS IS ONLY WHAT I WOULD DO IF I WERE YOU!  IN FACT CONSIDER THIS NOT ADVICE AT ALL BUT MERELY A STORY…) I would not cut any blisters you have.  All that said – anything loose should be snipped so it doesn’t rip more.

Clean out your wounds again… and throw some antibiotic on there just this once but not all the time, the wounds need to breathe a little to heal properly.

If you want them to heal well, toss some salt in your hand and hold it. Don’t hate me… but really… your hands will heal MUCH faster if you do this.

Now, when you come to class… you had better be taped or you had better TELL us that you have ripped hands. There should be none of this pseudo-heroic usage of raw paws for “Fran” the day after “Angie”.  If you are taped in most cases you can do anything with torn hands… if you are not taped you will be doing ring rows or some such bizness or… well I’m just not even going to talk to you.

At work and around the house if you’re still ripping when you’re doing normal things you can buy this stuff called New Skin (available at CVS) to help things heal faster. You can also tape if during every day life if you need to.  No matter what have a period during the day where the wound is open to air.  Night-time is usually a good time for this.

Every tissue has its limits… whether it’s your quadriceps muscle when you squat a new PR, your stomach as it stretches to accommodate food, your brain as it struggles to acquire glucose or what have you.  Your hands will rip at some point because you are doing CRAZY things to them all at once.  The trick is to let them heal properly and to be sure that you are not expecting more of them than they can give.

Example: I used to rip all the time when I did pull-ups.  Then I ripped only when I did like 55.  Then 69-71 was the magic realm of ripping… now 100 usually doesn’t do anything to them.  Anything past that I’m not sure yet but I haven’t ripped badly (so bad I couldn’t do a WOD) in about a year now.

One last little word of advice: don’t expect your friends to understand the rips.  That’s ok.  They’ll understand other things like how to run for 3 miles every day or how to do calf raises with intensity perhaps.  When you shake hands with new friends… they’re going to be a little scared.  That’s ok. Superheroes are used to that.


Bench Press

5 x 3 @ 80% 1RM


Complete for total reps:

1:00 Lateral  Bar-Over Burpees

1:00 Power Snatch, 115#/75#

1:00 Toes-to-Bar

2:00 Lateral Bar-Over Burpees

2:00 Power Snatch, 115#/75#

2:00 Toes-to-Bar

1:00 Lateral Bar-Over Burpees

1:00 Power Snatch, 115#/75#

1:00 Toes-to-Bar

Nicole makes no excuses to keep her from getting in and getting in her work!

This Is Awesome!

You may recognize the name Kenneth Leverich from the CrossFit community. Well he was tapped to help out in a pretty sweet prank at Muscle Beach for Smith & Forge Cider. This made the rounds several days ago, for those of you who didn’t get to see it, enjoy!


Back Squat

6 x 2 @ 85% 1RM


Complete as many rounds as possible in 14:00 of:

15 Ball Slams, 40#/30#

10 Hang Power Clean, 135#/95#

5 Handstand Push-ups

Congrats to these guys on their 3rd place podium finish at the Whiteboard Classic!!!

The Vibe is Alive!

Ask anyone who goes to a CrossFit gym what makes it great and you’ll usually get one answer: the community. Sure, it’s important to have great equipment, solid programming, knowledgeable coaches, and toilet paper in the bathrooms, but all of that is required. That stuff has to be in place for any CrossFit gym. That’s just the starting place. The intangible is the community. What the place feels like when the WOD is full of friends, the music is thumping, and everyone is working hard. The vibe is important. Each gym has it’s own vibe, and that vibe will work for some folks and maybe not others. 

Here’s the thing, the community of the gym, and the vibe of what we have going on at Evolve, is dependent on you. You are the community, you are the vibe. We coaches are the point, and it starts with us, but we only provide the guidance. It takes everyone to make it happen. That’s why it’s so powerful and works so well.

So what will you do to keep the vibe alive this week? Say hello to someone visiting the gym for the first time to check it out? Chat up one of the newer members who you don’t know very well? Help someone get out or put away their gear? Hand out some wipes after the WOD is over? Smash the workout then give out high fives to your friends who did the same? There’s a lot you can do to contribute to the vibe of Evolve. What will you do this week?

Rest Day!

Live as if you were to die tomorrow. Learn as if you were to live forever.

– Mahatma Gandhi

Chipping away!