Rest Day!

Patience is not simply the ability to wait, it’s how we behave while we’re waiting.

– Joyce Meyer

Do something good for yourself today!

Saturday WOD!

“Moneybags”

In Teams of 3 Complete For Time (30 Minute Cap):

800m Run, 70#/55# Kettlebell

75 Box Jump Overs, 24″/20″

50 Clean and Jerks, 135#/95#

15 Rope Climbs

50 Clean and Jerks, 135#/95#

75 Box Jump Overs, 24″/20″

800m Weighted Run, 70#/55# Kettlebell

For the weighted run the team will have 1 KB and pass it off as needed.

Mr. Naz deadlifting away!

Conditioning

“Rush Hour”

Complete every 4:00 for 5 rounds:

14/10 Cal Row or Bike (your choice)

10 Lateral Bar-Over Burpees

5 Power Snatches, 135#/95#

Score is the slowest of the 5 rounds!

Liv’s right arm is really, really strong!

Slowest Round!

Yes, we know you hate these “slowest” round workouts! We love hearing how unfair it is to record the slowest when your fastest was so super fast!! We agree with you, it’s totally messed up to record the worst, most slowest round. And in order to even earn the honor of documenting your slowest time, it means that all 5 rounds must be completed. That’s right, 5 total rounds. Not 3. Not 3 and a half. 5. Terrible of us right?! We’re sorry! But that’s what we have to do because we care about your and your fitness and this scoring will actually improve your fitness!

Know what that means? You have to bring it. You have to have a game plan. You have to fight for each and every second shaved off the clock for each and every round. We think you’ll see that this way of scoring the day is actually better than recording the fastest round. Or you might not. But either way you’ll get some good work in today!!

Conditioning

“Pharmacy”

Complete 5 rounds for time of:

100′ Walking Lunge (no weight)

30 Abmat Sit-ups

12 Dumbbell/Kettlebell Power Cleans, 50#/35#

30:00 Cap!

Ben…strict style!

Volume!

When we talk about volume in training, simply it’s how many reps we’re doing. We consider anything higher than 100 reps to be high volume for even the most experienced CrossFit athlete. Today you have a long total distance of lunges and 150 reps of sit-ups so you need to be smart!

If you have been inconsistent with your training, you need to scale the volume today. Yep, you need to cut reps. What’s inconsistent? If you are only getting in once or maybe twice a week, that is not enough to equip you to handle today’s volume. Yes the loads are light, but we all know that light loads and high reps is what makes us sore! And if you’re new to Evolve, this is a great example of how we scale things for ability and experience level. You’ve seen our scaling sheet for our new athletes, right?! Today we’ll follow our formula to trim the reps to make this right for you!

Don’t let your ego drive you decision making today. If you’re unsure, talk with your coach, that’s why we’re there!

 

Strength

In 15:00 work up to a heavy:

3 Rep Thruster

Conditioning

“Chest Hair”

Complete for time:

25 Thrusters, 95#/65#

Run 400m

25 Chest-to-Bar Pull-ups

Run 400m

25 Thrusters, 95#/65#

Pull that chest high today!

The Pintathalon!

You’ve probably already heard about this on the social medias but we’re really excited to tell you about the Pintathalon! We’ve become pretty tight with the crew over at YogaPod and we’ve partnered with them, Title Boxing, Cylcebar, and Hop Grenade to bring a really cool fitness event to our community. We’re going to get to show yogis, indoor cyclists, and boxers what we do at CrossFit Evolve and they’re going to share their stuff with us! Here are the details:

When: August 24th 4-7 pm

Where: Parking lot in front of Yoga Pod

Who: Anyone who loves fitness, FoCo and beer! Must be 21+

Cost: $55

Yoga Pod Fort Collins is excited to present the very first Fort Collins Pintathalon! We have teamed up with CycleBar, Title Boxing, Crossfit Evolve and Hop Grenade to bring you this one of a kind, exciting, end of Summer bash. What’s a Pintathalon you ask? Well, it’s all of the physical and mental challenges you crave in true FoCo style, with beer! Participants will experience a 20 minute version of a cycle class, boxing class, and crossfit workout with beer tasters in between each heat. All participants will finish with a quick run to the East lawn to join together for a calming, restorative class taught by one of Yoga Pod’s amazing teachers. You can stay after for more beer, food, and community by dining at one of the great Foothills restaurants. Each athlete will receive an awesome goodie bag with a one of a kind Pintathalon Pint glass and gifts from our sponsors.

Are you up for the challenge?

We’re working hard to build community and collaborate with the other fitness businesses in Midtown Fort Collins. We know this will be a rad event, we hope you’ll join us. Tickets will sell out so if you’re interested pull the trigger! We hope to see you there!

Conditioning

“The Good Life”

Complete 3 rounds for time of:

500m Row

12 Burpees

21 Box Jumps, 24″/20″

15:00 Cap!

Large classes will be divided into two heats with one heat doing the entire workout followed by the second!

Coach Lo says get ready to row!

Two Heats!

Logistics can be tricky in a CrossFit gym. Trying to make sure everyone has what they need, there are a variety of types and weights of all equipment, and making sure the space is used the right way. One thing that can make logistics tough is when the WOD calls for bikes or rowers. These are really important items in our equipment arsenal and we want to make the best use of them but sometimes that means we have to get creative. Like today!

Today the WODs with higher attendance will be split into two heats. Heat 1 will tackle “The Good Life” in it’s entirety. Once finished Heat 2 will complete the workout. For those in Heat 2, we want you to spend your time moving and continuing the warm-up that we run the entire group through. Be ready to go once Heat 1 is complete. For those in Heat 1, you’ll get some welcomed cool down time to take care of yourselves and cheer on the Heat 2 folks. We know this is a different flow than we’re used to, but we want you guys to tackle this WOD hard and not have to wait for rowers. This is how we’ll make that happen. See you in there!

Strength

In 15:00 work up to a heavy:

Hang Squat Snatch

Conditioning

“High Heels”

Complete as many rounds as possible in 9:00 of:

10 Hang Squat Snatches, 75#/55#

30 Double-unders

Coach Jefe doing his thing!

The Kent Donahue Memorial Fundraiser!

This fundraiser is near and dear to Coach Jefe’s heart. We’re hoping for a good showing from CrossFit Evolve! Here is what he has to say about Kent:

Kent Donahue was an amazing person with a huge heart who felt it was his duty to serve the community outside of the uniform. He was truly a cop’s cop who spent many years of his career doing what most cops do every day. He did real police work- a lot of it. Kent was a patrol cop, FTO, SWAT, Investigator, NARC, and the original Weld County Drug Task Force (WCDTF) commander who really made the Task Force work from the beginning under difficult circumstances. Supporting his legacy and the benefits his scholarship fund brings is worth our effort and support.

This fundraiser is a CrossFit workout for teams of 2. All proceeds go to support the Kent Donahue Memorial Scholarship. Here are the details:

Saturday June 22nd

0730-12 PM: Teams register for specific times during this period to complete the workout. You don’t need to be there the whole time!

University Middle School, Greeley

To register email ryan@crossfit970.com to get your team signed up.

Here’s the workout:

For time:

50 KB Swings

50 Box Jumps

50 Sandbag Cleans

50 Cal Row

50 Push-ups

50 Sandbag Squats

50 Sit-ups

50 Sandbag Lunges

50 Alternating DB Snatch

50 Goblet Squats

400m Sandbag Run

We hope to see you there!

Rest Day!

If you’re not making mistakes then you’re not doing anything. I’m positive that a doer makes mistakes.

– John Wooden

Garry sticking the landing!

Saturday WOD!

“Gut Check”

In Teams of 3 Complete For Time (25 Minute Cap):

200/140 Calorie Assault Bike

Directly Into…

50 Toes to Bar

50 Box Jump Overs, 24”/20”

50 Thrusters, 95#/65#

50 Toes to Bar

50 Box Jump Overs, 24”/20”

50 Thrusters, 115#/80#

50 Toes to Bar

50 Box Jump Overs, 24”/20”

50 Thrusters, 135#/95#

We will do a waterfall start of 4 teams at a time to get everyone on a bike. You’re welcome!

Friends mobilizing with friends!

Conditioning

“Deck of Cards”

Complete for time:

52 Cards

Hearts: Kettlebell Swings, 55#/35#
Spades: Burpees
Clubs: AbMat Sit-Ups
Diamonds: Goblet Squats, 53#/35#
Aces: 200 Meter Run

Score is time it takes entire class to complete the deck.

Jerry in the middle of his best hour of the day!

Deck of Cards!

There are many versions of this workout and for good reason! It’s portable, it can be done with equipment like today or with body weight movements while on vacation, and you get in a lot of reps for each of the movements. Today you get some body weight work as well as some KB work and we think you’ll love it. 

Here’s one thing to keep in mind: just like anything this is all SCALEABLE!!! So if you know 10 burpees would take you a ton of time, scale it down to 6 or 7. If you know that using the RX KB is going to be a little much, scale the weight down! If you are the world’s slowest 200m runner (which probably like 30 of you think you are even though there can literally only be ONE world’s slowest 200m runner and we know that none of you are actually it), we can scale the distance back!

This is a going to be a great workout, but it will also be fun! We don’t want you to miss out because you think that you can’t scale for that if you do RX you will take too long. Come in, talk with a coach, let us help!

DON'T MISS OUT!

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