Thursday 160922

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Strength

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Hang Power Clean + Hang Clean + Front Squat

6 x 1

Perform 3 sets working up in weight to figure out what your starting weight will be. The weight should feel challenging but allow you to maintain good form. 

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WOD

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Complete for time:

10 – 20 – 30

Back Rack Lunges, 75#/55#

Kettlebell Swing, 55#/35#

After each set of lunges/KBS complete 2 rope climbs.

You will finish on the rope climbs.

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The Evolve Coaches work hard to share the knowledge with you!

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#AllInDMCC

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!!

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