Rest Day!

Those who dare to fail miserably can achieve greatly.

– John F. Kennedy

We hope you get to spend some time with friends and family on this rest day!


Saturday Teamwork!

In teams of 3 complete the following:

3:00 Max Ball Slams, 40#/30#

3:00 Max Burpees

3:00 Max Back Rack Lunges, 95#/65#

3:00 Max Weighted Sit-ups, 20#/14#

3:00 Max Shoulder to Overhead, 95#/65#

Each team will also have a rower set to calories. During the workout one team member must be rowing at all times. You can swap out rowers as well as who is doing the reps of the movements as needed. 

Gym full, heart full!


Max Box Jump

Work up and see how high you can get…and try not to freak yourself out!


Complete as many rounds as possible in 20:00 of:

5 Clean and Jerk, 185#/135#

10 Toes-to-Bar

Rest :30 between rounds.

Is any of this yours??

Fall Clean Out!

Believe it or not we pay attention to things at the gym! One of the things we know is that we don’t have a lot of space for you to store your stuff when you’re working out. So gym bags are scattered all over, coats are on the floor, and gear is everywhere. We’re going to make it better. This will include the debut of some new storage areas which we’re pumped about. But to make it happen, we’re going to have to do some moving. One of the things that will move is the storage unit in the picture above. To do this we need everything out of it! So if you have stuff in the cubbies, please take it home with you the next time you’re in. We’ll get everything re-situated and then you’ll have a chance to reclaim your spot. On moving day everything in there will be moved into lost and found so if you don’t get to it don’t worry, we won’t just throw it in the trash.

Thanks for your help, we think that what we have planned is going to be way better for you guys!


Bench Press

Work up to a heavy set of 5 in 10:00.


Complete for time:

50 Wall Balls, 20#/14#

50 Deadlifts, 185#135#

50 Handstand Push-ups

More for you!


Mini Chipper!

More for you today! Having fun yet? Today you have a mini chipper with 3 movements. Like any workout where you have to complete all the reps of 1 movement before moving on to the next, having a plan of how you’re going to break up the reps is important. You decide when to break up the reps, don’t let the movement decide for you! Those who break up the reps where they can take short breaks will be rewarded with a killer time today. The crux of this WOD will be the HSPUs. If you’ve been at this for a while, you know what number of reps per set will allow you chip away at this 50 the quickest. The goal is to not go to failure on this because once that happens, it takes a while to recover. 

Today is more than just getting the work done. Having a strategy is going to be a huge asset today. Below are a couple of videos for HSPUs and the kipping HSPU. Bring it today!


Overhead Squat

5 – 5 – 5

Snatch Balance

3 – 3 – 3


1 – 1 – 1…

Today you’ll ride the wave, keep hitting singles and see where it goes.

John is ready for some overhead squats today!

Mainsite Work!

Mainsite. CrossFit HQ. It goes by a lot of names and it’s where it all started. We’ve been hitting some mainsite WODs this week as we transition into the next wave of programming. It’s always cool for us to do this because it has a different flavor than when we program for Evolve, and that’s a good thing. Today you have a strength sessions with 3 related movements. You’ll begin with some OH squats working up in weight each set. Then we’ll drop the reps and work some snatch balances again adding weight each set. Once you get through those 3 you’ll spend the rest of your time working up in weight for snatch singes. 

This is not the typical Evolve strength or WOD. We also know that at Evolve, just like any other CF gym, a day that only has weightlifting is usually a day lighter on attendance. Not today though. You need to be here today. Why? Because you need to get better at these movements, especially the snatch. And you won’t get where you need to be if you only visit the lift when it’s part of a conditioning workout. So today is perfect for you to get better. See you in there!


Push Jerk

Work up to a heavy set of 3 in 12:00.


Complete 5 rounds for time of:

10 Chest-to-Bar Pull-ups

20 Pistols

That right there is Charlie settling under a 225# snatch!


Pistols a.k.a the one legged squat. If you kind of have them get at least some in today. If not, this is for you:



Complete as many rounds as possible in 20:00 of:

1 Deadlift, 405#/285#

10 Toes-to-Bar

15 Bar Over Burpees

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.


Today you get a crack at the hero WOD Marston. The obvious crux of this workout is the heavy deadlift. It’s RX’d at 405/285. Today you need to make a good choice on what weight you plan to use. For some of you this weight, though heavy, will be doable for the workout. That will be the minority. There will no doubt be some who’s 1RM is close to the prescribed weight. You may be tempted to go for it. There are a few things for you to consider when making the decision. How recent is your 1RM? Have you been in for the multiple CrossFit Totals we’ve done this year? Have you been regular in your training? How’s your deadlift technique? These are questions that you need to think about when considering the load to use. For someone who’s 1RM is around the prescribed weight, but it’s an old 1RM, they’ve been getting in regularly, and there have been improvements in strength and technique, it may be doable to do today’s deadlifts with that heavy weight. If not, today select a weight that is around 90% of your 1RM. You’ll get some singles at that weight coupled with some gymnastics movements. This will give you exactly what you need today.

There will be plenty of time today to work up to that heavy lift. In the end, this will tell you all you need to know about what weight to use today. Warm-up well, keep the good position we’ve coached you on, and make smart choices!


Rest Day!

Weakness of attitude becomes weakness of character.

– Albert Einstein

A good sign that work is being done!


Saturday Teamwork!

In teams of 2 complete as many rounds as possible in 20:00 of:

Run 400m, 45#/25# (both partners, each w/ weight)

30 Ketlbell Snatches, 55#/35#

30 Weighted Lunges, 55#/35#

30 Ball Slams, 40#/30#

Alternate reps as needed!

Do it for your teammate!



4 Max Effort Attempts. Rest 2:00 between each.


Complete as many rounds as possible in 20:00:

100 Double-unders

100′ Walking Lunge


Yay Friday!

L-Sits and Tucks…We Got You Covered!

If you got ’em you already know. If not, here ya go!