Code: Evolution10 - 10% off
;)
Code "CFEVO" - 10% off!
Wednesday, March 12, 2014 at 3:24PM ;)
Kids room is coming along nicely!
Squat Snatch + Overhead Squat (paused) 1-1-1-1-1-1-1-1, then
How many rounds can you do in 10 minutes of:
15 Push-ups
5 Power Cleans
1 Rope Climb
For Rx+ do Hand Release Push-ups, Power Cleans stay the same & climb legless.
Post loads & times to comments.
Tuesday, March 11, 2014 at 10:26AM ;)
Bench Press & Weighted Pull-up 2-2-2-2-2, then
How high can you go up the ladder in 12 mins of:
1 Double Under*
1 Swing (55/35)
1 V-up
2 Double Unders
2 Swings
2 V-ups
3 Double Unders
3 Swings
3 V-ups
For Rx+ do Triple Unders, swing more weight & do Toes To Bar (strict as long as possible, then switch to kip).
Notes: Scaling for Double Unders will now be High Jump Single Unders instead of increasing the number of Singles. P.S. Didn't get to the ropes & rings today, so no rope climbs until Wednesday.
Post loads & scores to comments.
Monday, March 10, 2014 at 7:35PM ;)
No time for pics from the new place yet, but didn't want to post anything from the old place either, so here's a random motivation from interwebz!
Back Squat 3-3-3-3-3 (1st rep paused; no belts), then
How many rounds can you do in 7 mins of:
3 Push Jerks (pick load)
7 Deadlifts (same barbell)
21 Air Squats
Post loads & times to comments.
Wednesday, March 5, 2014 at 6:00PM ;)
Sign went up on the new building yesterday!
CrossFit Evolution will be closed this Thursday & Friday and will re-open in the new location for regular Saturday classes (480 S. Ronald Reagan Blvd #1004 - right side of the former Rebounderz building).
For all those who wanted to come out and help - all help will be appreciated on any of the days - what kind of work will it be & for how long - that is never certain (mats will be moved on Thursday). P.S. If you can only help out for an hour or so - just enjoy your day instead & relax - it'll be more difficult to find little menial tasks to occupy one for only a little bit than to do the task.
Practice Squat Snatch, then
For max reps & time do:
5 minutes of Squat Snatches (pick load)
4 minutes of Front Squats (same barbell)
3 minutes of Double Unders (10 DU's = 1 rep)
2 minutes of Toes To Bar
1 minute of Thrusters (pick your DB's or KB's)
550 m Farmer Carry for time immediately after (same weight).
Notes: Light farmer carry should be a nice warm-up for the moving good times. On the Snatch pick a load that's tough & you can do a total of 10-15 reps of.
Post your scores (total reps) & time to comments.
;)
Noon class warming up.
Tuesday, March 4, 2014 at 11:20AM ;)
John The Master;)
Brooke & SocMonday, March 3, 2014 at 6:36PM ;)
Early risers. That Florida weather!Saturday, March 1, 2014 at 10:57AM ;)
Rine & Jeannie
Power Snatch + Hang Squat Snatch + Overhead Squat 1-1-1-1-1-1-1, then
How many rounds can you do in 10 minutes of:
Rx
15 Double Unders
15 Hang Power Snatches (45/35)
Rx+
30 Double Unders
15 Power Snatches (75/53)
Post loads & scores to comments.
;)
Alex
Friday, February 28, 2014 at 3:52PM ;)
Gisele
Bench Press 3-3-3-3-3, then
With a continuously running clock do 1 Burpee on the 1st minute, 2 Burpees on the 2nd minute, 3 Burpees on the 3rd... Continue as long as possible. Begin each minute with 10 Swings (35/25).
For Rx+ use 55/35 & do Burpee Forward Rolls. If you're planning on doing the Open WoD on Saturday - go for 5-7 rounds and stop or just take a day off.
Post whatever to comments.;)
OB1
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