You’ll always work harder when a teammate depends on you!
Kaelin solid in the bottom!
Make It Work For You!
We’re ending the week with a little number from Bergeron’s Competitor’s Training. At first glance there might be one or several things that make you say “hell no”. Well we say “hell yes!” Take a look at the WOD and think about a plan of attack. If you have to scale the muscle-ups, think about how you might do that – hopefully you were there on Wednesday and got the opportunity to run through some options to find what works for you. RX thrusters out of your range? Pick a weight that is difficult but that you’ll be able to get through. No DUs? No problem! We’ll give you some thoughts on how to get through them.
Today is one of those days that has several difficult movements, and that’s OK. Come in with some thoughts on how you’ll make it work for you, then get with your coaches and we’ll formulate a plan.
The Evolve Coaches work hard to share the knowledge with you!
You’ve been seeing the hashtag above around the Evolve social media stuff. We want to tell you why! Dave D put together a team for the Do More Charity Challenge on October 1st and 2nd at Front Range CrossFit. This is a CrossFit event where how you place determines how much the charity you’ve selected receives. They also have challenges such as spreading the word using a hashtag like the one above.
The team name is CrossFit Evolve All In, and the charity supported is Project Sanctuary. They create successful transitions for military families as they go from battle-ready to family-ready, keeping families together, preventing veteran suicides, and welcoming our military and their families back to the community. There are over 1,800 families on their wait list waiting to be served, and we’re excited to be able to help.
So what can you do? Please help us by reposting the DMCC things you see posted on social media and help spread the word. If you’re so inclined, you can also donate on the team fundraising page.
There’s also another way. Our teammate Bill Fisher designed a sweet logo that the team will wear on shirts for the event. We will be getting a very limited number of shirts printed and they will be offered for sale on a first come-first serve basis. 100% of the money from the shirt sales will be donated to Project Sanctuary through the team. Rad right? We appreciate your support!!
Yasi is getting in some extra work post WOD, how about you?
Today we’re going to review some of the progressions you can use for the MU. Below is a video to show some of the options. Many of you have seen this before, but if you scale this movement it’s good to refresh your memory on how to approach things. The muscle-up is a tough movement to be sure, and like most technical gymnastics movements it requires a combination of strength and skill work. Understanding where improvement is needed is helpful when choosing the right progression.
Today we want you to try some of these progressions and see which one works best for you. If you’ve used these before, try one that you haven’t used and see how it goes. Later this week there will be a WOD with MUs. We want you to come in knowing what progression you’re going to use and how to set it up for you to make it work!
Ben is stoked for today’s deadlifts, how about you?
CrossFit Kids at Evolve!!
We have some super exciting news for you!!! We are changing things up a little and offering more opportunities for your younger athletes to get involved at the gym.
For the 2016-17 winter and summer seasons the structure for our CrossFit kids/teens programs will run a little differently than they have previously. Based on your feedback we are now offering more classes on a more consistent basis. To achieve this goal, we have brought on a third coach, Lauren Longanecker, to ensure athletes receive the most attention during their time at Evolve. Lauren brings 3+ years of CrossFit Kids/ Teens experience and we are confident she will be the perfect fit for our Evolve program.
CROSSFIT KIDS (ages 5-10)
CROSSFIT TEENS (ages 10-15)
WINTER SEASON 2016/17
October 8 and 22, November 5 and 19, December 3 and 17, January 7 and 21
November 1,38,10,15,17,22,24 (no class- Thanksgiving), 29
To sign up email firstname.lastname@example.org
Please put the following information:
We are excited to hear from you!
Kendra, Lauren, and Stine
Garry settling into the OHSq!
Turkey Challenge Season!
It’s that time of year! Registration for the 2016 MBS Turkey Challenge goes live for teams this morning. Individual registration goes live on Tuesday morning. This is one of our favorite comps of all time! This year it moves to a new venue outside of Denver, so it’s going to be awesome. And less cold, which if you’ve ever competed or come to cheer on your Evolve peeps you know how cold it can be in the tent city. And who remembers burpees and overhead squats in the snow last year? We’ll miss battling the elements but being inside won’t be bad at all.
If you’re even considering throwing down at this event, you need to be on point for registration because it will fill up fast. So, consider signing up. If not, come down and hang out, this is CrossFit at it’s best!
Saturday 11/19-Sunday 11/20
Unser Karting and Events, 7300 Broadway, Denver
4-Person (2 guy/girl) Team registration opens Monday, September 19th @ 9:00 am (Includes Pro, Open, and Masters divisions)
Individual registration opens Tuesday, September 20th @ 9:00 am (Includes Pro and Open divisions)
There is nothing bad in this picture.
Wendi basking in the victory of crushing the WOD!
The Future of Health Care.
Making fitness a priority will change the culture of health care, and it will change the world. This is the future, an amazing story.