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Phone: (321) 202 3716

480 S. Ronald Reagan Blvd #1008
Longwood, FL

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CrossFit Evolution


Saturday, May 23, 2015

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Memorial Day Hours: 9:30 & 11 am class only!

Warm-up/Set-up, may be go for Clean PR, then

Fifteen rounds for time of:
1 Power Clean (pick load)
3 Shoulder Presses (pick db's)
5 Wall Balls

Rx+ "Holleyman"
Thirty rounds for time of:
1 Power Clean (pick load; 165/103 or more)
3 Handstand Push-ups (25's+AB/10's+AB)
5 Wall Balls

Partners are recommended & do full 30 rounds. Each partner does 1 round, then rests while the other partner works.

Post loads & times to comments.


Friday, May 22, 2015

Muscle Driver USA Weightlifting seminar. Sean, John, Ward & Leo went out & had a blast! Don't miss out the upcoming USA Weightlifting Certification for some learning & great times as well!

Memorial Day Hours: 9:30 & 11 am class only!

Practice Pull-ups and/or Bar Muscle Ups, then

How many rounds can you do in 14 minutes:
Row 750 meters
 50 Sumo Deadlift High Pulls (55/35)
  25 Pull-ups (Chest To Bar)

Row 1000 m 
 50 Sumo Deadlift High Pulls (95/61 or 63)
  Max rep Bar Muscle ups in time remaining

Post loads & scores to comments. 

Extra: Back Squat 3-3-3-3-3 (last one paused, not all out, no belts)


Thursday, May 21, 2015

Christine upside down on the rings.

Memorial Day Hours: 9:30 & 11 am class only!


Basic: Practice Cleans & Front Squats
Advanced: 3 stop Clean Deadlift + Hang Squat Clean + Front Squat 1-1-1-1-1, then

Five rounds for time of:
5 Push Press (pick load)
10 1 arm Snatches (35/25; each side)
15 Double Unders

5 Push Press (pick load)
50 Double Unders
Rest 1 minute

Post loads & times to comments. 

Extra: Handstand Practice & Climbing board (separate or together)


Wednesday, May 20, 2015


USA Weightlifting Certification - July 18-19 @ CrossFit Evolution!
Register now & don't miss out!

Every 2 minutes with an increasing load for 10-12 mins:
 5 Shoulder Presses & 5 Bent Over Rows (same bar) 

How high up the ladder can you go in 9 minutes of:
1 Thruster (95/63)
1 Ring Dip
1 Roll out
2 Thrusters
2 Ring Dips
2 Roll outs

For Rx+ do Dumbbell or KB Cleansters (pick loads; at least 45's/35's) & do Muscle Ups. If doing Banded Muscle Ups - do the rest as Rx, not Rx+.

Post loads & scores to comments. 

Extra: Snatch Grip Deadlift + 3xRDL. Tight arch. Do it with straps or else. Follow up with Deadlift 1-1-1-1.. (quickly). No belts.


Tuesday, May 19, 2015

Harry & Lincoln

Mobility, then

Every 2 minutes for 14-16 minutes:
 Front Squat 2-2-2-2-2 (small jumps)

How many rounds can you do in 7 minutes of:
 3 Deadlifts (use max load from Front Squats)
  7 Box Jumps (24/20; step down)
   21 Air Squats

Post loads & scores to comments.

Extra: Bench Press 10-8-6-4-2 (work up to a challenging set of 10, then as reps drop - stay with the same load or go up a bit each set. Superset with KB Batwing hold for 20-30 second (image below)


Monday, May 18, 2015


Basic: Practice Power Snatches & Overhead Squats
Advanced: Power Snatch EMOM x10-12 mins (small jumps), then

For time:
20 Handstands Push-ups (25's+ABMAT/10's+ABMAT)
 30 Toes To Bar
  40 Swings (55/35)
   50 Sit-ups
    60 Burpees

Post loads & times to comments.

Extra: Handstand/flexibility practice before the workout & Seated SP after.


Saturday, May 16, 2015

Sean & Paul

Weighted CTB Pull-up 1-1-1-1-1..., then

In 20 minutes:
1000 m Run
 75 Wall Balls (40 if going solo)
  Max reps Pull-ups in time remaining.

1 mile Run
 100 Wall Balls (50 if going solo)
  Max rep Ring Muscle Ups in time remaining

Partners recommended.

Post loads & scores to comments. 


Friday, May 15, 2015


Hang Power Clean 1-1-1-1-1-1...,then

Four rounds for time of:
21 Sit-ups
 15 Push-ups
  9 Deadlifts (use max HPC)
   1 Rope Climb

21 Push-ups
 15 Toes To Bar (use max HPC)
  9 Deadlifts
   1 Rope Climb (legless or regular)

Post loads & times to comments. 

Extra: Handstand/Kickover/Free HSPU practice