10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1




Regularly learn and play new sports.

October Events!!

A couple of fun events for you to keep in mind for this month!

Friday October 23rd: WODs and Wine with Lululemon

On the 23rd we’ll be hosting a WOD and Wine event. We’ll have a workout during the open gym just right for you to bring a friend and show them what we have going on at Evolve. Why would you bring a friend? Because after the WOD there will be some wine for you to sip on and our friends from Lululemon will be here having a trunk show: they’ll be bringing a bunch of their gear for you to check out. Sounds pretty great, right? And yes fellas, you can totally participate. We will have some brews for you as well, and we know you wear Lululemon stuff too.

Saturday October 24th: Barbells for Boobs: Grace

The Saturday WOD will be our annual Barbells for Boobs fundraiser where we perform Grace. We’ll post more on this event and how to register if you choose to donate to Barbells for Boobs.

Saturday October 31st: Halloween WOD

This year it falls on a Saturday! Consider wearing your costume to the Saturday WOD. There might be prizes for best costume. After the regular WOD, there will be a short WOD for the kiddos…all are welcome to participate. We hear there will be pumpkins involved!


Single – Front Squat


Clean Pull

5 x 5

At first look this might not seem like much. Work up in load to your working sets. These should be somewhat heavy. Now focus on a perfect first pull with no dropping of the chest and a big pull to finish. Things just got harder.

Gaining knowledge at the PT talk on Saturday. We offer this kind of thing because it’s valuable. Take advantage of these opportunities when they come up, you never know what they might do for you!

Weekly Challenge #3

25 Consecutive GHD Hip Extensions

If you’ve had any time with this movement, you know that 25 is a pretty aggressive number. Check out the video below for some tips. See what you can do!

Rest Day!

Great things are done by a series of small things brought together.

– Vincent Van Gogh

Don’t worry, Chad is OK. He’s just resting!

Good luck to Pam, Steph, Aaron V and Dan who are competing in the Battle of the Badges today in Thornton. Represent you guys!!


Saturday Teamwork!


In teams of 3 complete the following:

AMRAP 4:00:

Max Air Squats

Overhead Barbell Hold, 95#/65#

Rest 1:00

AMRAP 4:00:

Max Kettlebell Swings, 55#/35#

Front Rack Barbell Hold, 95#/65#

Rest 1:00

AMRAP 4:00:

Max Burpees

Partner Handstand Hold

Rest 1:00

AMRAP 4:00:

Max Hang Power Clean, 95#/65#

Partner Hang on Pull-up Bar

Teams will work for total reps of each movement. One team member must be performing the static hold while the other 2 chip away at the total reps. If the hold stops, for example the barbell is put down from the overhead position, the accumulation of reps stops. Switch as often as needed.


Saturday work!

Don’t forget that after today’s WOD we’ll have our friends Jennifer and Terry come in and talk to you about injury prevention and maintenance from a physical therapist’s point of view! Bring a chair to sit on and your questions, some knowledge is going to be dropped!!


Triple – Back Squat


Complete EMOM for 20:00:

Odd Minutes: Goat

Even Minutes: Love

See below!!

Improving the pull!

Who Loves the Goats?

Goat and love day, where have you been?! The description says it all. Pick something you like and something you hate and alternate between them. The trick is to be smart with your rep scheme and loads. We don’t want the volume to get crazy, so remember if you choose to do 20 of something per round, that will add up to 200 reps! We also don’t want you to go to easy. If you’re doing a weighted movement, choose a weight that you’ll be able to complete, but won’t be so easy that you don’t feel like you got any work in.

These days are fun to do, and they force us to work on things we might not want to. But they can also be pretty lame if we don’t approach it right so don’t go easy on yourself. Give yourself a challenge and rise to meet it.



21 – 15 – 9

Turkish Get-up: Right Arm, 70#/55#

Turkish Get-up: Left Arm, 70#/55#

There is a 35:00 cap on this. Many of you have done TGUs before, there is nothing fast about the movement. It has to be methodical. We’ll review this and practice before the WOD.


Brad working his oly skills!

Positive or Negative?

The mental aspect of training is hugely overlooked. In fact, having a strong mental game in anything – gym, home life, career – is important to success. We have a direct impact on the outcome of things we’re going after before we even get started. Below is a short post from Ben Burgeron about how the ideas we have impact results. He’s speaking in terms of competitive team athletes and their impact on one another. But when I read this I saw it as being about our own internal voice, and the thoughts we have inside our own heads. That voice has the same impact on your performance as someone talking to you. Give it a read and see what you think:

Lets try an experiment. Follow along instead of reading ahead.

You have 10 secs to look around the room and count as many RED THINGS as you can see. Ready…3…2…1…go.

How many did you count? Probably quite a bit right?

Now, how many GREEN THINGS did you take note of during that time? Can you even go back in your mind and remember if there was anything green? Probably not, or at best…very few.

The point is that when we have an idea planted in our heads, whether we notice it or not…we become fixated on it. How many of you counted some things that were orange and even convinced yourself that they were “red enough”. We see what we are looking for.

If you have someone on your team/in your gym/in your life that is constantly planting negative ideas in your mind by complaining about the workout…it colors your thoughts and perspective whether you realize it or not. Then YOU start seeing things in a negative light as well. The same holds true with positive ideas and thoughts too.

If you are going through a tough workout and it hurts, or are anxious and don’t want to do an upcoming workout…don’t put that on your team mates. We all face adversity in the gym, we all experience pain and even panic sometimes. But how do we process and handle it. Tell yourself that you like it, you NEED to like it if you are going to be successful in this sport.

So if you are going to suffer through a workout…Suffer in silence.


Triple – Front Squat


Complete for time:

9 – 6 – 3

Thrusters, 155#/105#


This is what we call a sprint. The thrusters need to be moderately heavy and unbroken and the burpees need to be fast. If you do it right you’ll get the intended stimulus. It will be easy to go at this half way, in which case you’ll have missed the point. Go hard today.

Foggy glasses + lying in the parking lot at 6am = Fran.

Want To Know How to Prevent Injuries?

On Saturday at 10am physical therapists Jennifer Wiley from Harmony Hand and Physical Therapy and Terry Gebhardt from Colorado Physical Therapy Specialists will be coming in to talk with our folks on how we can take care of ourselves with a focus on preventing injury. It will be great to get a physical therapist’s point of view on things we can do to keep things headed in the right direction. You train hard and you train as an athlete. You also need to understand how to take care of yourself like an athlete. Come in, hit the Saturday WOD, and stick around for some knowledge. Bring a chair and your questions because this is going to be interactive!! We hope to see you there!



Complete as many rounds as possible in 10:00 of:

5 Hang Clean, 205#/140#

10 Strict Handstand Push-ups

25′ Overhead Walk, 70# KB/55# KB

Congratulations to Stine and her all-star team on a 1st place finish at the Do More Charity Challenge!

Sunday Sessions

Are you signed up for a competition this fall? Are you interested in spending more time on some higher skill gymnastics and weightlifting movements? We know that at Evolve, this is likely about 10% of our members. However, because it’s a small number doesn’t mean that we want to ignore you! We’ve been fielding a lot of requests for some extra opportunities outside of the regular WODs where folks can do extra work specifically with some higher-skill movements that they might not see as much in the regular daily programming. The coaches got together and committed to figuring out how to make something like this work. The reality is that those of you who have come to us recently all had slightly different requests. Our challenge was to come up with something that met most of your needs and the Sunday Session was created.

The Sunday Sessions will take place on 10/11, 10/18, 10/25, and 11/1. This is a trial run for us to go through several weeks, solicit feedback, and then evaluate where to go next. These sessions will be 1.5 to 2 hours long and will include weightlifting, gymnastics skill work, a metcon, and a cool down. For an idea of what it will look like, you can check out Ben Burgeron’s Competitors Training or Invictus Competition Programming. At the end will be a discussion (coach-led with mandatory athlete participation!!!) on a variety of topics including nutrition, recovery, and mental aspects of training. Jeff and Stine are the coaches running this first round of Sunday Sessions. They will be leading the charge, but they will also be training right along with you, so this will have a much different feel than a regular daily WOD at Evolve. In this environment we envision a collaboration with all of you. Many of you have great knowledge and experience, this will have a cooperative vibe where everyone is sharing what they know to help the entire group improve. This is going to be awesome!

The question will come up from some wondering if these sessions are right for you. Here are some things to consider. These will be fast paced sessions. You’ll be expected to come in and get yourself warmed up. You should be proficient in the vast majority of movements you see on a daily basis, including all the variations of the oly lifts and higher-skill gymnastics movements (no, muscle-ups are not required but you can bet you’ll be working on them). You probably do the majority of workouts as RX on a daily basis. You may need to scale which is fine, but when you do you know exactly what you’ll be doing. If you’re not sure, ask us and we’ll figure it out together!

The Sunday Sessions will be from 0830-1030 on the listed dates. Cost will be $25 for the 4 weeks. To register or with questions, email jon@crossfit-evolve.com.



Triple – Back Squat


Every minute on the minute for 16:00 complete:

3 Russian Double Kettlebell Swings, 55#/35#

3 Strict Ring Dips

This is the place where a bunch of people just like you come in to have fun and work hard. Friendships are formed and fitness is forged.

Is your name on the board for completing last week’s Weekly Challenge? No. That’s sad. Because it was fun. Feel like you missed out? OK, well here’s your shot at redemption.

Weekly Challenge #2

In 5:00 complete:

Max Unbroken Wall Balls, 20#/14#

This is one unbroken set. The cap is 5:00. If you go for 5:00 straight without rest Josh will buy you a beer! No resting, no stopping and holding the ball between the wall and your belly. This is just an unbroken set. How far can you go?

Rest Day!

The true sign of intelligence is not knowledge but imagination.

– Albert Einstein

Sometimes it comes down to the strategy!