Saturday Teamwork!


We’ll divide the entire group to make even teams. As a team complete:

Part 1:

400m Weighted Walk, 135#/95#

For this the bar will be carried on the back rack position and can’t touch the ground for the entire 400m. You can switch as often as needed. Only one person may carry at a time, but all can help during the switchover.

Part 2:

Complete for time relay style:

21 – 15 – 9

Overhead Squat, 115#/75# (or scaled)


This is one from the CrossFit Team Series. Each person has to do 21, 15, and 9 reps of both. However, as a twist each team can decide how to approach it…either each person does the entire rep scheme, then tags out, or each team member does the 21s, then each does the 15s, and so on. Whatever you think.

Scaling options will be plentiful so don’t sweat it!





5 @ 80% 1RM

2 @ 85% 1RM

1 @ 90% 1RM

Max reps @ 60% 1RM

If last week you got 20 or more reps on the 60% max reps, add 10# to your bar for the lifts today! If it was less than 20 reps, look at last weeks number and beat it on that last set.


Complete as many reps as possible of:

Press, 75% 1RM


Press, 65% 1RM

Strict pull-up

Press, 55% 1RM

Chest-to-bar pull-up

Press, 45% 1RM


Rest 2:00 between movements.

This one is from CFHQ. Today we’re going to keep the scaling simple in an effort to get some good work in. For the pull-ups….if you have all the versions above, even if it’s just a few reps, do them. If you have only kipping pull-ups, you will do a max effort set of those each round. If you’ve been focusing on any sort of progression lately such as working strict pull-ups in bands, then do those each round. If you don’t have pull-ups yet and haven’t spent any time working on them yet, today you’ll do ring rows each round. Of course your wonderful coaches will be there to assist you in figuring out how to approach this workout, but come in with a plan of action!

Just out for a stroll!

Man are we on the ball this year (and by that I mean Katie Mac is on the ball this year!) Mark your calendars….the CrossFit Evolve Annual Christmas Party will be on Wednesday December 3rd from 6 to 9pm. This year we’re going to have it at Fort Collins Brewery at 1020 East Lincoln. More information is to come, but for now write it down because you’re not going to want to miss it!!!


Complete 3 max sets of:

Hollow Hold

The clock will start. You’ll hold a quality hollow position for as long as possible. Rest :60 seconds between attempts.


Complete 8 rounds for time of:

4 Overhead lunge, 55% max overhead squat

8 Kettlebell swings, 70#/55#

Preparation is the key!

Some food for thought. Get it?!


Complete 5 of the following complex:

3 Stop Snatch Pull + High Hang Snatch

The three stop positions are 1″ off floor, just below knee, and mid-thigh. You’ll pause for 1-2 seconds at each position. After the pause at mid-thigh you’ll snatch. Start at 60% 1RM and see if you can add a little weight each set.


Complete for time:

15 – 12 – 9

Power Clean, 65% 1RM

Handstand Push-ups


Karsten opening up those hips during shoot-thoughs!

Alright all you turkey eaters, save the date…the MBS CrossFit 2014 Turkey Challenge is on November 22nd and 23rd. Registration will open on October 6th. This year there will be teams of 4 (2 guys/2 girls), Individual Open, Individual Pro, and there’s rumor to be a masters division that will be announced shortly. We try to only promote events we know will be quality, and this is one of the best local throwdowns Colorado has to offer! Pat and Janelle and their crew do a great job every year. Our own Dave D typically has a big hand in the event, so you know it’s legit.

Keep your eyes on your favorite social media and the Turkey Challenge site for updates!


Every minute on the minute for 6:00 complete:

3 Stone ground-to-shoulder

We can have up to 3-4 folks on the stone taking turns within that minute. Pick a challenging load and go for it!


Complete 4 rounds for time of:

Run 400m

15 Plate ground-to-overhead, 45#/25#

20 Wall balls, 20#/14#

25 Double-unders

What??? More running and double unders today? Yes. This was a WOD I got to do during a visit to CrossFit Low Oxygen this summer. It’s great!!

Podium. Cause they lifted a lot!

Hey guys, wanted to let you know about the Terry Farrell Firefighters Charity Ball. The event is at the Embassy Suite on Saturday the 27th. This is a great event that raises money for a great cause. Here’s what it’s all about:

There are over 1.1 million firefighters in the United States. Every three days, one heroic individual gives up his or her life answering the call. Every three minutes, a firefighter is seriously injured on the job. The Terry Fund provides much needed relief to firefighters and families facing hardship. The fund also distributes donated surplus equipment to help them do their jobs more safely and effectively.

The Terry Farrell Firefighters Fund is made of up firefighters and family members who volunteer their time and energy to help fellow brothers, sisters and departments in need. The fund operates annually on a budget of 1-3% and sustains itself through fundraising and the donations of individuals, fire departments and corporate sponsors. Contributions to the fund are tax deductible.

Kristi H’s husband is Chairman of the Colorado Chapter and Kristi herself has a huge hand in putting this whole thing together every year. So not only is it a great cause, it’s connected to our Evolve family. Check out the flyer below and if you’re looking for an excuse to get dressed up and go out, maybe this fits the bill!!


Front Squat

6 x 3 @ 75% 1RM

Max reps @ 55%1RM


Complete as many rounds as possible in 12:00:

Run 200m

5 Burpee box jumps, 24″/20″

30 Double-unders

The crew at the Run Rabbit Run 50 and 100. Max effort was put forth!

We wanted to let you know now that in early 2015 we’ll be beginning our CrossFit Kids program at Evolve. This has been a long time coming and something that many of you have asked for. You know us by now and know it takes a long time for us to implement things, especially really big things. There’s a good reason for that. We want to do it right. For years we’ve heard your requests to do something formal for the kiddos. We hear it from our own kids too. However, we always wanted to keep in mind our primary mission, which is to provide the absolute best CrossFit training for our folks. To do anything other than that felt like a distraction, and we didn’t want that. However, now heading into our 5th year we have the right people in place to create a quality program.

It’s important to us to do this program the right way. The right way in our mind is to meet all the requirements of CrossFit Kids which includes being a recognized CrossFit Kids Gym. Why? Because then you know that the coaches have been properly certified, an that all of the proper controls are in place…to have the appropriate insurance in place, to have background checks completed (though as you know your coaches are mostly firefighters, cops, and teachers so we’ve had that done for our work, but you get the point), and to have an appropriate program in place rather than just play time. Just like the gym you know, you know that our program will be nothing but legit, which is what your kids deserve!

As we continue to plan out the details, we’re asking for a little help from you. If you’re a parent who might be interested in having your kids participate, we’d like you to answer a couple of questions for us:

How old are your kids?

What time to they get out of school/what time would you want the program run?

How many days a week would you be interested in having your kids participate?

Any other input you would like?

Please email your responses to

We are lining out the details now. Just like anything, we’ll use the input we receive to help us make some of these initial decisions. As we get closer, we’ll share some more details but for now we wanted you to be aware that this was coming. We’re excited, and we hope you are! Please hit us up with any questions you have!

Rest Day!

If you could kick the person in the pants responsible for most of your trouble, you wouldn’t sit for a month.

- Theodore Roosevelt


Aren’t they super?


Saturday Teamwork!


In teams of 2 complete the following:

Part 1:

As many reps as possible in 6:00 of:

Row (cal)

Part 2:

Complete for time:

50 Double-unders (each)

40 Plate ground to overhead, 45#/25#

30 Box jumps, 24″/20″

20 Chest-to-bar pull-ups

30 Box jumps, 24″/20″

40 Plate ground to overhead, 45#/25#

50 Double-unders (each)

Time cap is 12:00

For part 1, accumulate as many calories as possible in the 6 minutes. Switch as often as needed. Depending on numbers there may be 2 heats of this.

For part 2 was inspired by The Unbroken workout at this weekend’s Granite Games. Each of you needs to complete the 50 double-unders. Only 1 can work at a time and has to get their 50 done, then the other person does their 50. If you don’t have DUs, you’ll do 50 singles. For the rest of the work, switch as often as needed. The reps are total, not per person.

These guys aren’t worried about a little plate to overhead.




5 @ 80% 1RM

2 @ 85% 1RM

1 @ 90% 1RM

Max reps @ 60% 1RM

If last week you got 20 or more reps on the 60% max reps, add 10# to your bar for the lifts today! If it was less than 20 reps, look at last weeks number and beat it.


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

3 Push Press

5 Front Squats

7 Deadlifts

For the bar weight use 65% of your Push Press 1RM. Yes, this is light. Yes it is supposed to be. Go fast while being perfect.

Kristine is ready for today’s overhead work….are you?!

A huge good luck goes out to Todd S and Charlie who are doing the Run Rabbit Run 50 and to Gino and our good friend Dustin who will be tackling the Run Rabbit Run 100. Yes, that’s 50 miles and 100 miles respectively in the beautiful…and tall…mountains around Steamboat! These guys have been training hard, both in and out of the gym to prepare for this. Though the temperatures are set to be a bit chilly at night, overall they should have pretty good weather which is a huge plus for them.

Gino and Dustin start bright and early Friday at 8am and have 36 hours to get through it. Todd and Charlie start on Saturday at 6am. Those guys have 15 hours to get it done. Keep some good luck thoughts in your head this weekend for these guys!!

Get after it fellas!!


in 12:00 work up to a 1RM power snatch.

Rest exactly 5:00 during which time you’ll set up your bar for the WOD, and go pee…


Complete every minute on the minute for 10:00:

3 Power Snatch, 75% of today’s strength

5 Hand-release push-ups

Yes, another EMOM. Because they’re fun.

Never forget.

Joseph Agnello, Lad.118 Lt. Brian Ahearn, Bat.13 Eric Allen, Sqd.18 (D) Richard Allen, Lad.15 Cpt. James Amato, Sqd.1 Calixto Anaya Jr., Eng.4 Joseph Agnello, Lad.118 Lt. Brian Ahearn, Bat.13 Eric Allen, Sqd.18 (D) Richard Allen, Lad.15 Cpt. James Amato, Sqd.1 Calixto Anaya Jr., Eng.4 Joseph Angelini, Res.1 (D) Joseph Angelini Jr., Lad.4 Faustino Apostol Jr., Bat.2 David Arce, Eng.33 Louis Arena, Lad.5 (D) Carl Asaro, Bat.9 Lt. Gregg Atlas, Eng.10 Gerald Atwood, Lad.21

Gerald Baptiste, Lad.9 A.C. Gerard Barbara, Cmd. Ctr. Matthew Barnes, Lad.25 Arthur Barry, Lad.15 Lt.Steven Bates, Eng.235 Carl Bedigian, Eng.214 Stephen Belson, Bat.7 John Bergin, Res.5 Paul Beyer, Eng.6 Peter Bielfeld, Lad.42 Brian Bilcher, Sqd.1 Carl Bini, Res.5 Christopher Blackwell, Res.3 Michael Bocchino, Bat.48 Frank Bonomo, Eng.230 Gary Box, Sqd.1 Michael Boyle, Eng.33 Kevin Bracken, Eng.40 Michael Brennan, Lad.4 Peter Brennan, Res.4 Cpt. Daniel Brethel, Lad.24 (D) Cpt. Patrick Brown, Lad.3 Andrew Brunn, Lad.5 (D) Cpt. Vincent Brunton, Lad.105 F.M. Ronald Bucca Greg Buck, Eng.201 Cpt. William Burke Jr., Eng.21 A.C. Donald Burns, Cmd. Ctr. John Burnside, Lad.20 Thomas Butler, Sqd.1 Patrick Byrne, Lad.101

George Cain, Lad.7 Salvatore Calabro, Lad.101 Cpt. Frank Callahan, Lad.35 Michael Cammarata, Lad.11 Brian Cannizzaro, Lad.101 Dennis Carey, Hmc.1 Michael Carlo, Eng.230 Michael Carroll, Lad.3 Peter Carroll, Sqd.1 (D) Thomas Casoria, Eng.22 Michael Cawley, Lad.136 Vernon Cherry, Lad.118 Nicholas Chiofalo, Eng.235 John Chipura, Eng.219 Michael Clarke, Lad.2 Steven Coakley, Eng.217 Tarel Coleman, Sqd.252 John Collins, Lad.25 Robert Cordice, Sqd.1 Ruben Correa, Eng.74 James Coyle, Lad.3 Robert Crawford, Safety Lt. John Crisci, H.M. B.C. Dennis Cross, Bat.57 (D) Thomas Cullen III, Sqd. 41 Robert Curatolo, Lad.16 (D)

Lt. Edward D’Atri, Sqd.1 Michael D’Auria, Eng.40 Scott Davidson, Lad.118 Edward Day, Lad.11 B.C. Thomas DeAngelis, Bat. 8 Manuel Delvalle, Eng.5 Martin DeMeo, H.M. 1 David DeRubbio, Eng.226 Lt. Andrew Desperito, Eng.1 (D) B.C. Dennis Devlin, Bat.9 Gerard Dewan, Lad.3 George DiPasquale, Lad.2 Lt. Kevin Donnelly, Lad.3 Lt. Kevin Dowdell, Res.4 B.C. Raymond Downey, Soc. Gerard Duffy, Lad.21

Cpt. Martin Egan, Jr., Div.15 (D) Michael Elferis, Eng.22 Francis Esposito, Eng.235 Lt. Michael Esposito, Sqd.1 Robert Evans, Eng.33

B.C. John Fanning, H.O. Cpt. Thomas Farino, Eng.26 Terrence Farrell, Res.4 Cpt. Joseph Farrelly, Div.1 Dep. Comm. William Feehan, (D) Lee Fehling, Eng.235 Alan Feinberg, Bat.9 Michael Fiore, Res.5 Lt. John Fischer, Lad.20 Andre Fletcher, Res.5 John Florio, Eng.214 Lt. Michael Fodor, Lad.21 Thomas Foley, Res.3 David Fontana, Sqd.1 Robert Foti, Lad.7 Andrew Fredericks, Sqd.18 Lt. Peter Freund, Eng.55

Thomas Gambino Jr., Res.3 Chief of Dept. Peter Ganci, Jr. (D) Lt. Charles Garbarini, Bat.9 Thomas Gardner, Hmc.1 Matthew Garvey, Sqd.1 Bruce Gary, Eng.40 Gary Geidel, Res.1 B.C. Edward Geraghty, Bat.9 Dennis Germain, Lad.2 Lt. Vincent Giammona, Lad.5 James Giberson, Lad.35 Ronnie Gies, Sqd.288 Paul Gill, Eng.54 Lt. John Ginley, Eng.40 Jeffrey Giordano, Lad.3 John Giordano, Hmc.1 Keith Glascoe, Lad.21 James Gray, Lad.20 B.C. Joseph Grzelak, Bat.48 Jose Guadalupe, Eng.54 Lt. Geoffrey Guja, Bat.43 Lt. Joseph Gullickson, Lad.101

David Halderman, Sqd.18 Lt. Vincent Halloran, Lad.8 Robert Hamilton, Sqd.41 Sean Hanley, Lad.20 (D) Thomas Hannafin, Lad.5 Dana Hannon, Eng.26 Daniel Harlin, Lad.2 Lt. Harvey Harrell, Res.5 Lt. Stephen Harrell, Bat.7 Cpt. Thomas Haskell, Jr., Div.15 Timothy Haskell, Sqd.18 (D) Cpt. Terence Hatton, Res.1 Michael Haub, Lad.4 Lt. Michael Healey, Sqd.41 John Hefferman, Lad.11 Ronnie Henderson, Eng.279 Joseph Henry, Lad.21 William Henry, Res.1 (D) Thomas Hetzel, Lad.13 Cpt. Brian Hickey, Res.4 Lt. Timothy Higgins, S.O.C. Jonathan Hohmann, Hmc.1 Thomas Holohan, Eng.6 Joseph Hunter, Sqd.288 Cpt. Walter Hynes, Lad.13 (D)

Jonathan Ielpi, Sqd.288 Cpt. Frederick Ill Jr., Lad.2

William Johnston, Eng.6 Andrew Jordan, Lad.132 Karl Joseph, Eng.207 Lt. Anthony Jovic, Bat.47 Angel Juarbe Jr., Lad.12 Mychal Judge, Chaplain (D)

Vincent Kane, Eng.22 B.C. Charles Kasper, S.O.C. Paul Keating, Lad.5 Richard Kelly Jr., Lad.11 Thomas R. Kelly, Lad.15 Thomas W. Kelly, Lad.105 Thomas Kennedy, Lad.101 Lt. Ronald Kerwin, Sqd.288 Michael Kiefer, Lad.132 Robert King Jr., Eng.33 Scott Kopytko, Lad.15 William Krukowski, Lad.21 Kenneth Kumpel, Lad.25 Thomas Kuveikis, Sqd.252

David LaForge, Lad.20 William Lake, Res.2 Robert Lane, Eng.55 Peter Langone, Sqd.252 Scott Larsen, Lad.15 Lt. Joseph Leavey, Lad.15 Neil Leavy, Eng.217 Daniel Libretti, Res.2 Carlos Lillo, Paramedic Robert Linnane, Lad.20 Michael Lynch, Eng.40 Michael Lynch, Lad.4 Michael Lyons, Sqd.41 Patrick Lyons, Sqd.252

Joseph Maffeo, Lad.101 William Mahoney, Res 4 Joseph Maloney, Lad.3 (D) B.C. Joseph Marchbanks Jr, Bat.12 Lt. Charles Margiotta, Bat.22 Kenneth Marino, Res.1 John Marshall, Eng.23 Lt. Peter Martin, Res.2 Lt. Paul Martini, Eng.23 Joseph Mascali, T.S.U. 2 Keithroy Maynard, Eng.33 Brian McAleese, Eng.226 John McAvoy, Lad.3 Thomas McCann, Bat.8 Lt. William McGinn, Sqd.18 B.C. William McGovern, Bat.2 (D) Dennis McHugh, Lad.13 Robert McMahon, Lad.20 Robert McPadden, Eng.23 Terence McShane, Lad.101 Timothy McSweeney, Lad.3 Martin McWilliams, Eng.22 (D) Raymond Meisenheimer, Res.3 Charles Mendez, Lad.7 Steve Mercado, Eng.40 Douglas Miller, Res.5 Henry Miller Jr, Lad.105 Robert Minara, Lad.25 Thomas Mingione, Lad.132 Lt. Paul Mitchell, Bat.1 Capt. Louis Modafferi, Res.5 Lt. Dennis Mojica, Res.1 (D) Manuel Mojica, Sqd.18 (D) Carl Molinaro, Lad.2 Michael Montesi, Res.1 Capt. Thomas Moody, Div.1 B.C. John Moran, Bat.49 Vincent Morello, Lad.35 Christopher Mozzillo, Eng.55 Richard Muldowney Jr, Lad.07 Michael Mullan, Lad.12 Dennis Mulligan, Lad.2 Lt. Raymond Murphy, Lad.16

Lt. Robert Nagel, Eng.58 John Napolitano, Res.2 Peter Nelson, Res.4 Gerard Nevins, Res.1

Dennis O’Berg, Lad.105 Lt. Daniel O’Callaghan, Lad.4 Douglas Oelschlager, Lad.15 Joseph Ogren, Lad.3 Lt. Thomas O’Hagan, Bat.4 Samuel Oitice, Lad.4 Patrick O’Keefe, Res.1 Capt. William O’Keefe, Div.15 (D) Eric Olsen, Lad.15 Jeffery Olsen, Eng.10 Steven Olson, Lad.3 Kevin O’Rourke, Res.2 Michael Otten, Lad.35

Jeffery Palazzo, Res.5 B.C. Orio Palmer, Bat.7 Frank Palombo, Lad.105 Paul Pansini, Eng.10 B.C. John Paolillo, Bat.11 James Pappageorge, Eng.23 Robert Parro, Eng.8 Durrell Pearsall, Res.4 Lt. Glenn Perry, Bat.12 Lt. Philip Petti, Bat.7 Lt. Kevin Pfeifer, Eng. 33 Lt. Kenneth Phelan, Bat.32 Christopher Pickford, Eng.201 Shawn Powell, Eng.207 Vincent Princiotta, Lad.7 Kevin Prior, Sqd.252 B.C. Richard Prunty, Bat.2 (D)

Lincoln Quappe, Res.2 Lt. Michael Quilty, Lad.11 Ricardo Quinn, Paramedic

Leonard Ragaglia, Eng.54 Michael Ragusa, Eng.279 Edward Rall, Res.2 Adam Rand, Sqd.288 Donald Regan, Res.3 Lt. Robert Regan, Lad.118 Christian Regenhard, Lad.131 Kevin Reilly, Eng.207 Lt. Vernon Richard, Lad.7 James Riches, Eng.4 Joseph Rivelli, Lad.25 Michael Roberts, Eng.214 Michael E. Roberts, Lad.35 Anthony Rodriguez, Eng.279 Matthew Rogan, Lad.11 Nicholas Rossomando, Res.5 Paul Ruback, Lad.25 Stephen Russell, Eng.55 Lt. Michael Russo, S.O.C. B.C. Matthew Ryan, Bat.1

Thomas Sabella, Lad.13 Christopher Santora, Eng.54 John Santore, Lad.5 (D) Gregory Saucedo, Lad.5 Dennis Scauso, H.M. 1 John Schardt, Eng.201 B.C. Fred Scheffold, Bat.12 Thomas Schoales, Eng.4 Gera
rd Schrang, Res.3 (D) Gregory Sikorsky, Sqd.41 Stephen Siller, Sqd.1 Stanley Smagala Jr, Eng.226 Kevin Smith, H.M. 1 Leon Smith Jr, Lad 118 Robert Spear Jr, Eng.26 Joseph Spor, Res.3 B.C. Lawrence Stack, Bat.50 Cpt. Timothy Stackpole, Div.11 (D) Gregory Stajk, Lad.13 Jeffery Stark, Eng.230 Benjamin Suarez, Lad.21 Daniel Suhr, Eng.216 (D) Lt. Christopher Sullivan, Lad.111 Brian Sweeney, Res.1

Sean Tallon, Lad.10 Allan Tarasiewicz, Res.5 Paul Tegtmeier, Eng.4 John Tierney, Lad.9 John Tipping II, Lad.4 Hector Tirado Jr, Eng.23

Richard Vanhine, Sqd.41 Peter Vega, Lad.118 Lawrence Veling, Eng.235 John Vigiano II, Lad.132 Sergio Villanueva, Lad.132 Lawrence Virgilio, Sqd.18 (D)

Lt. Robert Wallace, Eng.205 Jeffery Walz, Lad. 9 Lt. Michael Warchola, Lad.5 (D) Capt. Patrick Waters, S.O.C. Kenneth Watson, Eng.214 Michael Weinberg, Eng.1 (D) David Weiss, Res.1 Timothy Welty, Sqd.288 Eugene Whelan, Eng.230 Edward White, Eng.230 Mark Whitford, Eng.23 Lt. Glenn Wilkinson, Eng.238 (D) B.C. John Williamson, Bat.6 (D) Capt. David Wooley, Lad.4

Raymond York, Eng.285 (D)