Phone & Address

Phone: (321) 202 3716
Address:

480 S. Ronald Reagan Blvd #1008
Longwood, FL



View Larger Map

Search
Partners & Links

SHOP NOW



   

CrossFit RRG: We support our community's first line of defense.

 

Login

CrossFit Evolution

Tuesday
Jun302015

Tuesday, June 30, 2015

Packed daycare


Practice Snatch, then

21-18-15-12-9 reps for time of:
Rx
 Swings (55/35)
 Push-ups

Rx+
 Swings (more weight)
 Ring Dips (Ring Push-ups for ladies)

Post loads & scores to comments. 

Extra: Climbing board

Monday
Jun292015

Monday, June 29. 2015

Garrett with a 100 kg (220 lbs) clean.

Practice Ring Rows, Swings & Muscle Ups (depending on ability), then

In 12 minutes:
Row 800 meters
 40 Shoulder Presses (pick load)
  Max reps of Strict Pull-ups in time remaining 

For Rx+ start the Pull-ups at Bodyweight, then increase the load by 10 lbs every 10 reps.

Post loads & scores to comments.

Extra: Back Squat 5-5-5-5-5 (no belts)

Saturday
Jun272015

Saturday, June 27, 2015

Jordan

Front Squat 5-5-5-5-5, then

"Grace"
30 Clean & Jerks for time (135/93)

Scale as needed.

Post loads & times to comments. 

Friday
Jun262015

Friday, June 26, 2015

Fourth of July CFEvo party at Joe & Brooke's. Details on Facebook (you should get the invite) and/or at the gym!

Shoulder Press & Bent Over Row 10-10-10-10..., then

How many rounds can you do in 10 minutes of:
Rx
15 Double Unders
10 Wall Balls
5 Pull-ups

Rx+
30 Double Unders
20 Wall Balls
10 Chest To Bar Pull-ups

Post loads & scores to comments. 

Extra: Muscle Snatch + Power Snatch + Squat Snatch + OHS

Thursday
Jun252015

Thursday, June 25, 2015

Relaxing after the workout (Kevin worked out, the rest didn't)

Skill/strength practice:
 3 rounds not for time of:
 5x Rollouts/1 leg RDL/Pistols (rdl & pistol each side x5)
 1 Rope Climb

Rx
How many rounds can you do in 10 minutes of:
 3 Deadlifts (pick load)
 3 Hang Power Cleans (same bar)
 3 Push Presses (same bar)

Rx+
Every minute on the minute for 10 minutes do:
 Power Clean & Jerk x1 rep (pick load; same weight the entire time)

Post loads & scores to comments. 

Extra: Bench Press 7-7-7-7-7... + Pull-ups 7-7-7-7-... 

Wednesday
Jun242015

Wednesday, June 24, 2015

Andrew V

 

Deadlift 5-5-5-5-... , then

In 13 minutes:
Rx
Row 750 meters
 75 Air Squats 
  Max rep Ring Dips in time remaining

Rx+
Row 1000 meters
 100 Air Squats
  Max reps Muscle Ups in time remaining

Post loads & scores to comments.

Extra: Practice Handstands & work on flexibility

Tuesday
Jun232015

Tuesday, June 23, 2015

Aubrey

 

How many rounds can you do in 20 minutes of:
 30 Handstand Push-ups (15's+AB/ABMAT)
  40 Box Jumps (24/20)
   50 Swings (55/35)
    60 Sit-ups (butterfly)
     70 Burpees

Optional: If you do not wish to do all that by yourself - share the "fun" with a partner (one working at at time). 

Post scores to comments. 

Extra: Climbing board

Monday
Jun222015

Monday, June 22, 2015

Reminder: USA Weightlifting Certification coming to CrossFit Evolution on July 18-19. Open to everyone! Sign up here!


Practice High Pulls & Snatches, then

How high up the ladder can you go in 14 minutes of:
1 Strict Pull-up
1 Front Squat (use max load from Snatch complex)
 2 Strict Pull-ups
 2 Front Squats
  3 Strict Pull-ups
  3 Front Squats...

Begin the workout with 1000 m Run (Row optional if needed).

For Rx+ run 1 mile & do Weighted Pull-ups (45/25) & use at least 135/83 on the Snatch. If you run slowly, then do Rx.

Post loads & scores to comments. 

Extra: Back Squat 5-5-5-5... (no belts, first rep paused)