Conditioning

“Onside Kick”

Complete as many rounds and reps as possible in 16:00 of the following:

2 Double DB Z Press (50/35), 10 Double DB Box Step-over (50/35), 30 Sit-ups

4 Double DB Z Press (50/35), 10 Double DB Box Step-over (50/35), 30 Sit-ups

6 Double DB Z Press (50/35), 10 Double DB Box Step-over (50/35), 30 Sit-ups

Add 2 Z Press Each Round

6am getting it done!

CompTrain Daily Mindset.

Part of doing anything difficult is having a “why”. Your why doesn’t have to be magnificent as more often than not the simplest reasons are the most meaningful. 

“Success is the ability to go from one failure to another with no loss of enthusiasm.” – Winston Churchill

The definition of enthusiasm is “great excitement for or interest in a subject or cause.” Enthusiasm is about purpose and passion – not results.

Define what your enthusiasm is. Why you do what you do. And when the hardship comes, whether it’s today, tomorrow, or next week, remind yourself of that why. Circumstances do not dictate effort… only we do.

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Conditioning

“Hook and Ladder”

Complete the following:

[On the 0:00]

1 Round:

30 Lateral Barbell Burpees

30 Power Clean and Jerks (95/65)

[On the 5:00]

2 Rounds:

15 Lateral Barbell Burpees

15 Power Clean and Jerks (95/65)

[On the 10:00]

3 Rounds:

10 Lateral Barbell Burpees

10 Power Clean and Jerks (95/65)

Jaime!

Same Amount Of Work, 3 Different Ways.

Todays interval style workout includes the same amount of work completed in 3 different versions. The total amount of work in each 5-minute window is 30 reps at each movement. You will work through the listed reps and rest with whatever time remains until the next interval. Because there is rest built in, we are looking to move quickly through each section. To make sure you have enough rest built in, each piece should take less than 4 minutes to complete so you have at least 1 minute of rest before starting the next round. The score for today will be the sum total of these 3 efforts so record your time for each interval. Get in and do work today gang!

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Conditioning

“Hot Route”

Complete as many rounds and reps in 18:00 of the following:

Buy-In: 1 Mile Run

AMRAP In Time Remaining:

50 Double Unders

30 Alternating Pistols

20 Dumbbell Plank Rows 50’s#/35’s#

Throwing it back to before there were social distancing rules…

Reminder Evolvers!

Hey guys, we just wanted to remind you all that if you reserve a spot in class and can not make it, PLEASE cancel that reservation. Because class sizes are limited to 10, we need everyone who signs up to show up. If stuff happens and you can’t make it, we get that, but if you don’t cancel that reservation and don’t show up, that is a spot that someone else could have potentially gotten. Be courteous to your fellow gym buddies and do your best to plan ahead. We love having you all back in the gym and want to thank everyone for following all of the guidelines we have at the moment. You guys rock!  


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Conditioning

“7-on7”

Complete the following:

AMRAP 7:

4 Bar Muscle-ups

8 Front Squats 185#/135#

12/9 Calorie Bike

16 Toes to Bar

Rest 3 Minutes

AMRAP 7:

4 Bar Muscle-ups

8 Front Squats 155#/105#

12/9 Calorie Bike

16 Toes to Bar

Katie McD!

Two 7 Minute AMRAPs To Start The Week!

Today we are getting right to it with some gymnastic work along with some weightlifting. You will be completing two 7:00 AMRAPs with the only difference being decreased weight on the Front Squats in the second AMRAP. The movements and reps stay the same. The goal for this workout is to complete 3+ rounds for each AMRAP. Choose weights and movement variations that will allow you to do that. Have fun with this one today!


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Rest Day!

 

“Waste No More Time Arguing What A Good Person Should Be. Be One.”

– Marcus Aurelius

Happy Father’s Day Evolve Dads!

Conditioning

“Groundhog Day”

Complete the following for time:

600 Meter Run

50 Kettlebell Swings 55#/35#

400 Meter Run

30 Chest to Bar Pull-ups

200 Meter Run With Kettlebell

30 Chest to Bar Pull-ups

400 Meter Run

50 Kettlebell Swings 55#/35#

600 Meter Run

Chelsie’s got those C2Bs!!

Strength

Alternating On the Minute x 10 (5 Rounds):

1st Minute: 3-Position Power Snatch

2nd Minute: 3-Position Squat Snatch

Conditioning

Complete as many rounds and reps in 15:00 of the following:

20 Power Snatches 95#/65# 

40 Double Unders

20 Burpees

40 Double Unders

 Some outside fitness!

Snatch Focus Work Today.

Today we are doing some snatch focus work. We will start with some 3 position Power Snatches and 3 position Snatches, alternating on the minute for 10 minutes. The goal for this strength portion is to focus on technique and form over weight. This is not a max out session, I repeat, this is not a max out session. Any time you are working 3 position drills in lifts, it is meant to reinforce proper bar path and in order to reinforce that, the weight needs to remain light. So, STAY LIGHT TODAY! 🙂  After that we will hit an AMRAP 15 with light Power Snatches along with some Double Unders and Burpees, because who doesn’t love Burpees?!? At least these ones won’t be with double DBs. Get after it today gang! 

 

Conditioning

“Speed Dating”

Complete 5 rounds of the following:

AMRAP 2:

2 Rounds “Cindy”

Max Reps Barbell Movement (135/95)

Rest 1 Minute Between Rounds

Round 1: Power Cleans

Round 2: Front Squats

Round 3: Hang Squat Cleans

Round 4: Power Clean and Jerks

Round 5: Clusters

These gals are ready for some barbell work!

Who’s Ready For Some Barbell Work?!?

We are literally doing any and all of the barbell movements today! Well, maybe not ALL of them but A LOT of them, woohoo! Today’s workout will go like this, you will have 2 minutes to complete a buy in of 2 rounds of “Cindy” then in the remainder of those 2 minutes you will complete max reps on various different barbell movements. Each round the movement will change and you will be completing 5 total rounds. The goal is to have at least 30 seconds on the barbell, hopefully more because that where you will gain reps for your score. Adjust “Cindy” if you need to or the wight on the barbell so you are able to stay moving on the bar for 30-60 seconds each round. Choose your weight wisely because you will be using the same weight for all 5 rounds. If you are on the fence, go lighter that way you are able to stay moving for longer. Have fun doing all the things!!

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Conditioning

“Pay Dirt”

Complete the following for time:

10 Rounds:

200 Meter Run

9 Double Dumbbell Burpees 50’s#/35’s#

Matty V is ready for some running!!

Brocast Coming At You Guys!

Jon, Josh and Lo sat down and recorded a podcast to update you all on what is going on with CrossFit and where we are at. Give it a listen and let us know if you have any questions!

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Conditioning

“thank u, next”

Complete the following for time:

5 Rounds:

30 Double Unders

15 Thrusters 75#/55#

Directly Into…

5 Rounds:

30 Double Unders

15 Overhead Squats 75#/55#

These coaches want you to have a GREAT week!

Don’t Forget!

Don’t forget, we have added the 4 PM class back into the schedule. In doing so, we have bumped the other two back to, 5:15 PM and 6:30 PM. Please, if you’d like to come back to in person classes, you need send an email to Coach Lo. We can’t wait to see more of you in the comping weeks!

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