500m Row Time Trial

Row it as fast as possible.


2009 CrossFit Games Event 5

Complete 3 rounds for time:

30 Wall balls, 20#/14#

30 Squat Snatch, 75#/45#

KB Snatches...check

KB snatches? Check.

We have to give a shout out to Becca Hartley. Don’t know Becca? Well Becca finished 13th overall at the CrossFit Games today in the 60+ division. That’s the 13th fittest lady in the world. She’s an athletes over at CrossFit Eaton and is coached by our good friends Kevin and Christina Contreras who are co-owners of CF Eaton. We hear a lot from folks outside of the CrossFit world that they’re too busy, too out of shape, to un-athletic, and…..too old to do CrossFit. Often times these folks are younger than most of us! So here’s to Becca and all the other Masters Athletes who this week showed the world that age is not a limiting factor when it comes to CrossFit!!


1:00 Max Wall Balls, 20#/14#

As many as you can do in 60 seconds. It’s total reps, they don’t have to be unbroken.


2008 CrossFit Games Workout B

Complete 5 rounds for time:

5 Deadlifts, 275#/185# (Masters 40+ 225#/155#, Masters 50+ 185#/130#)

10 Burpees


Patrick laughs at L pull-ups. How about L chest-to-bar pull-ups?!?!

Keeping on track with the nutrition theme inspired by last weeks talk, below is a video by coach Kendra on how her family shops, preps and cooks. We can’t overstate the importance of planning and preparation to keep things on track. Here’s a great resource to help you get started. If you’ve already been doing it, maybe you’ll get some tips from this.

We have to give a shout out to Chloe, who was the videographer/producer/director of this film. And thanks to Haley for the cameo. Your royalty check is in the mail!!


Max Unbroken Double-unders

We’ll put 5:00 on the clock. You have that time to complete an unbroken set of double-unders.


2007 CrossFit Games Hopper WOD

Complete for time:

Row 1000m

Then complete 5 rounds of:

25 Pull-ups (masters 15 pull-ups)

7 Push Jerks, 135#/85# (Masters 40-49, 115#/80#, Masters 50+ 95#/65#)

Fossil Football

Last week we has the opportunity to work with the Fossil Ridge Football Team for several days. What was on the menu? Squats of course!

On Saturday we hosted a nutrition talk following the Saturday WOD. I had Ashley A by my side to help share some of her knowledge, and it was awesome! This was way more of a conversation between all versus some sort of lecture, and a lot of good stuff came out of it. To me, one of the biggest take aways of the day is the importance of preparation. Everyone who was there and has been working on their nutrition shared the fact that if they take the time to prep meals, usually over the weekend, and make sure their refrigerator is filled with good, wholesome, real food, that it’s much easier for them to stay on track. To me, this is a common theme of those who are successful, so if you’re looking for a place to start, begin to think about preparation.

Ashley was kind enough to provide some great print-outs to assist you guys on your journey. The first hand-out is a comprehensive food list. This list provides the macronutrient content of a bunch of foods. It also has a great measurement and conversion chart to help figure out common kitchen measurements. One of the best things about this list is it breaks foods down into groups like cooking oils, healthy fats, lean proteins, fruits and vegetables, etc. Along with those, it also gives you some hints (use sparingly, limit the amount consumed, take prior to training session). At the back of this packet is a list of many of the common “diets” you may have heard of, along with a paragraph describing them.

The second packet is from Colorado State University titled Nutrition for the Athlete. It talks about the importance of each macronutrient as part of our training, and addresses hydration and pre-/post-training nutrition.

Copies of both of these are located on the refrigerator under the PR board. The information is out there. You’re surrounded by people who have worked at this and are dialed in. The resources for you to dial in your nutrition are all around you. What are you waiting for?! Let us know if we can help!



Complete for time:

50 Box jumps, 24″/20″

40 V-ups

30 Push-ups

20 Parallette Dips

10 Tripple-unders



Devon’s got L-pull-ups for days!

OK guys, we promised some excitement for the upcoming games. Here’s the deal, starting tomorrow, the WODs for the rest of the week starting on Wednesday will be from the earliest CrossFit Games, starting with 2007. We’ll have the following divisions for you guys:

Men’s RX

Women’s RX

Men’s Scaled

Women’s Scaled

Men’s Masters (40+)

Women’s Masters (40+)

Instead of listing the times/rounds on the boards in order of the daily WOD as we usually do, we’ll just put times under the appropriate category. At the end of the day, the person(s) with the fastest time/most rounds in each division will be announced on social media, where all important information lives! As part of these 3 days, we’ll also have a floater WOD between the warm-up and the WOD. This will be some sort of cool max effort or max reps event. Trust us, it will be rad! We hope to see you there!


Front Squat

Work up to a 1RM in 20:00


Complete every minute on the minute for 15:00 of:

2 Power Cleans, 75-80% 1RM

5 Strict Chest-to-bar Pull-ups

Our new sign spinner. Only a few child labor laws have been violated, but I know his dad.

The CrossFit Games are right around the corner. It’s pretty crazy to think that this all started way back in the winter when the Open started. And after 5 weeks of the open, followed by Regionals, all here we are. I would bet that many of you guys will have some productivity issues at work during the Games. We’ll keep it a secret from your bosses.

We have some fun stuff lined up for you guys to get us all in the spirit. Keep an eye to the social media site as well as here and get ready.

Rest Day!

You should pray for a sound mind in a sound body.

- Juvenal

There’s a lot going on right there.


Saturday Teamwork!


Hey Cindy, Pull This!!

In teams of 2 complete as many rounds as possible in 30:00 of:

5 Pull-ups

10 Push-ups

15 Squats

While one person is completing the Cindy rounds, the other will pull a sled 200m at 45#/25# (yes it is light, and it is supposed to be!). One the 200m is complete, the partners will switch and the person from the sled will pick up where the rounds of Cindy were left off.

Whitney D

Whitney D working on that narrow grip OH Sq!!

Don’t forget, immediately  following the WOD we’ll be hosting a nutrition talk. Be sure to bring:

Post WOD nutrition…if you do that (if not, you might start after the talk!)

Water. Hydration is important.

A chair. You can always sit on a box or med-ball, but a chair is always better.

Questions. We like interaction.

See you there!!



In 15:00 work up to a heavy single of:

3-Position Pause Clean Deadlift

The pause positions will be 1″ off floor, knees, and mid-thigh. At the mid thigh position, focus on keeping the weight mostly on heels while activating the lats to sweep bar into body, and an over-exaggeration of the scoop.

Pause 2 seconds at each position. 


Complete as many rounds as possible in 12:00 of:

24 Sit-ups

16 Box jumps, 30″/24″

8 Back Squat, 155#/105#

Yes, the back squats will be taken from the floor today.

oly lifts

Pulling under the bar!

Here’s a great video of a commencement address from The University of Texas at Austin by Admiral William H. McRaven, the commander of US Special Operations Command. In the address, he provides 10 life lessons learned from Navy SEALs training. Take some time and watch this today. If your kids are old enough, have them watch it too. You’ll be glad you did!



Today we will work on the strict pull-up and the gymnastics kip. The goal for this work will be to maintain the hollow body position throughout the movement.

If you’re dialed in strict and kipping pull-ups, complete:

2 rounds of: 3 Strict Pull-ups, 5 Gymnastics Kip Pull-ups, 7 Butterfly Kip Pull-ups


Power Couple

Complete for time:

21 Power Cleans, 135#/95#

21 Ring Dips

Run 400m

15 Power Cleans, 135#/95#

15 Ring Dips

Run 200m Backwards

9 Power Cleans, 135#/95#

9 Ring Dips

Run 400m 


Hoff working on his oly positioning!

Just a reminder that on Saturday, following the WOD, there will be a nutrition talk. Friends and family are welcome. This time around Ashley A will be helping us out, sharing her vast knowledge and experience with you guys. And let’s be honest, it’s always good to have a lady’s perspective when it comes to nutrition, and Ashley will share hers with you. Here’s some of the stuff we’ll be covering:

Why your nutrition

Food Quality

Food Quantity

Timing of meals and post-WOD nutrition

Protein powders…why and why not

How to do it: shopping, cooking in bulk, snacks on the go, etc.

​The importance of consistency

Resources available to you

This is shaping up to be a great talk, and we hope to cover some topics you haven’t heard from us in the past. The Saturday WOD will be short in duration so we don’t keep you all day. Come to the WOD, get a workout in, and stick around for some nutritional knowledge. We hope to see you there!!


Tall Snatch

Work up to a heavy single in 15:00


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

1 Rope Climb

12 Front Rack Standing Lunges, 115#/95# (forward lunge or backward lunge, your choice)

30 Wall Balls, 20#/14#

Yep, we pulled it. Fast too.

We have a couple of shout-outs from over the weekend!

First, congratulations to the Evolve (and friends) co-ed team who participated in the Greeley Fire Truck Pull to benefit Special Olympics of Colorado. This crew, pictured above,  pulled a 55,000 pound fire truck 30 feet for time. Their time of 10.4 seconds was legit, and gave them the official, or possibly unofficial, distinction of being the fastest co-ed team. Strong work you guys!

Also over the weekend, our very own Dan R completed the Leadville 50 Mountain Bike Race (also known as The Silver Rush 50) with a time of 5 hours 22 minutes, which was a 36 minute PR. I’ve had fortune to ride this race two years ago, and I can tell you that Dan’s time is unreal. Way to go buddy!