Phone & Address

Phone: (321) 202 3716

480 S. Ronald Reagan Blvd #1008
Longwood, FL

View Larger Map

Partners & Links



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



CrossFit Evolution


Saturday, March 7, 2015

From Chris Holt, owner of CrossFit Threshold in Miami & a good friend of ours

"Hi Everyone,

Our community has lost someone so special it's difficult to write this actual message.

Her name was Analise Dlugasch. This past thanksgiving, she choked on a chicken bone in a restaurant and went into cardiac arrest. They managed to bring her back but she may have been without oxygen for 10 or more minutes. Since then she's been in a chemically induced coma. She just passed away yesterday. She was 25 years old.

When she first went into the hospital, I programmed a workout designed around her birthday and her favorite movements. We have trained this girl since she was a young teenager and her entire family goes to our gym. She was the oldest of three daughters of Phil and Lucie Dlugasch.

Words cannot describe how senseless and tragic this whole situation is but if would really mean the world to myself but more importantly to Analise's family if you all could program this workout in your gyms."

So of course the workout for Saturday is:

Six rounds for time of:
 Run 200 meters
  20 Swings (55/35)
   20 Burpees

Perform it solo or partner up.

Post times to comments,


Friday, March 6, 2015

Luis is doing great in the Open in the Masters 55-59 category! Keep it up!


Handstand Practice, then

For time:
10 Deadlifts (pick; no belts)
 10 Sit-ups
20 Handstand Push-ups (Head to floor)
 20 Sit-ups
30 Toes To Bar
 30 Sit-ups
40 Snatches (1 arm, 55/35, total reps)
 40 Sit-ups
50 Air Squats

Scale as neceassary.

For Rx+ use at least 225/143, do HSPU’s on DB’s, Snatch more weight & do Hollow Rocks (pointy toes, perfectly straight arms & legs).

Post times to comments. 

Extra (post workout): Seated Shoulder Presses, then optional Farmer Carry 200-600 meters (pick your weights). Also can be done with a partner - one carries, one walks, then switch, but go further out. Do it post workout. 



Thursday, March 5, 2015


Group mobility, then

Back Squat 3-3-3-3-3-3-3(pause on 1st rep),

How many rounds can you do in 7 mins of:
3 Muscle Ups (2 for ladies)
7 Box Jumps (24/20; step down)
21 Double Unders

Scale as necessary (Ring Dips, Banded Bar Muscle Ups, Pull-ups etc depending on ability/need).

Post loads & scores to comments.

Extra: Bench Press 5-5-5-5-5 & Tuck Front Level Hang 5-10 seconds (inbetween sets of Bench Press) 

Tuck Front Lever on the Rings. Pull-up bar may be used as well.


Wednesday, March 4, 2015

Noon class going overhead.

Every 90 seconds with increasing loads for 12-15 minutes do:
 Basic: Power Clean + Front Squat + Jerk 1-1-1-1-1... 

 Advanced: Squat Clean + Hang Squat Clean + Jerk 1-1-1-1-1...

How many rounds can you do in 10 minutes of:
10 Renegade Rows (total reps; pick your Dumbells)
10 Weighted Lunges (total reps; in place; same load)
10 Hollow Rocks

For Rx+ use at least 35's/25's & do V-ups.

Post loads & scores to comments.

Extra: Warm-up with Bar Muscle Ups, then do 5x8 Strict Pull-ups (use band if necessary). Post workout Rock Rings workout if desired.



Tuesday, March 3, 2015

Jesse during the Work/Rest workout.

Shoulder Press 5-5-5-5-5, then

For time:
600 m Run or Row
 25 Pull-ups
  50 Wall Balls
 25 Pull-ups
600 m Run or Row

For Rx+ do Chest To Bar Pull-ups & Thrusters (2x30-35/2x20-25)

Post loads & times to comments. 

Extra: Deadlift 5-4-3-2-1 (no belts) 


Monday, March 2, 2015

CFEvo outing to the Orlando Solar Bears hockey game!

Every 90 seconds while increasing loads do:

Basic: Power Snatch (paused at knee) + Overhead Squat (paused)
Advanced: Power Snatch (paused at knee) + Hang Squat Snatch (below knee; pause at catch if possible).

For time:
50 Swings (55/35)
 40 Push-ups (hand release)
  30 Swings
   20 Push-ups (hand release)
    10 Swings

For Rx+ use more weight & do Clapping Push-ups

Post loads & times to comments. 

Extra: Front Squat 2-2-2-2-2 (small jumps; 2nd paused; no belts).


Saturday, February 28, 2015

This happened...

Practice Pull-ups or Weighted Pull-up 5-5-5-5-5, then

In 13 minutes do:
 Row 1000 meters
  60 Air Squats
   Max Ring Dips in time remaining

For Rx+ do Wall Balls & Muscle Ups

Post loads & scores to comments. 


Friday, February 27, 2015

Dara & Lenix

Front Squat 1-1-1-1-1, then

How many rounds can you do in 9 minutes of:
5 Toes To Bar
5 Front Squats (pick your load)
5 Power Snatches (same bar)

Workout 15.1

9-minute AMRAP:
15 Toes To Bar
10 Deadlifts (115/75)
5 Snatches (115/75)
Workout 15.1a
1-rep-max clean and jerk
  6-minute time cap

If possible/desired - do a Front Squat 1-1-1-1-1, before doing Rx+. 

Post loads & scores to comments.