Phone & Address

Phone: (321) 202 3716

480 S. Ronald Reagan Blvd #1008
Longwood, FL 32750

(the old Rebounderz bldg, across from Pinnacle Bank)

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CrossFit Evolution


09.30.14 Tuesday

The new rig!

Overhead Squat 3-3-3-3-3, then

For time:
1000 m Row
 50 Thrusters (45/33)
  30 Pull-ups

Post loads & times to comments. 

Extra: Handstand Practice + 2x30 seconds of Chest Touches (rest 1-2 mins inbetween).



09.29.14 Monday

Ben in Colorado

Hang Power Clean + Hang Squat Clean + Jerk 1-1-1-1-1, then

How many rounds can you do in 11 minutes of:
 1 Hang Squat Clean 
  5 Muscle Ups (3 for ladies)
   9 Burpees

Scale Muscle Ups as necessary (no bar Muscle up variations).

Post loads & scores to comments. 

Extra: Back Squat 2-2-2-2-2


09.27.14 Saturday

Nestor & Marcio

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

In 14 minutes:
 Run 1000 meters with 20/10 lbs 
  50 Squats (20/10)
   Max rep Chest To Bar Pull-ups in time remaining

For Rx+ use 45/25 (plate) & do Bar Muscle Ups. Rx+/- is cool.

Post loads & scores to comments. 


09.26.14 Friday

Susie with a 273 lbs Deadlift!

Power Clean & Jerk 1-1-1-1-1, then

For time:
21 Push Press (65/45)
 1 Rope Climb
18 Push Press
 1 Rope Climb
15 Push Press
 1 Rope Climb
12 Push Press 
 1 Rope Climb
9 Push Press
 1 Rope Climb

For Rx+ climb legless (ladies to 12') & use 2x35/2x25. 

Post loads & times to comments. 

Extra: Handstand Practice + 1 min Chest Touches (have someone with a stop watch) - repeat of Tuesday - try to get a higher score unless extremely proficient in Handstand Shenanigans.


09.25.14 Thursday

6 am chronicles: Travis with 240 lbs Front Squat & Dara with a photobomb!

Rowing Practice, then

In 14 minutes:
 Row 1000 meters
  50 Wall Balls
   Max rep Muscle Ups in time remaining

Scale Muscle Ups as necessary. Score is the sum total of all Muscle Ups (or substitute exercise).

Post scores to comments. 

Extra: High Bar Back Squat 3-3-3-3-3 (no belts/sleeves)

Noell squat cleans 125 lbs!


09.24.14 Wednesday


Hang Power Snatch + Power Snatch + Overhead Squat (paused) 1-1-1-1-1, then

For time:
10 Toes To Bar
 10 Burpees
8 Toes To Bar
 10 Burpees
6 Toes To Bar
 10 Burpees
4 Toes To Bar
 10 Burpees
2 Toes To Bar
 10 Burpees

Post loads & times to comments. 

Extra: Weighted Chest To Bar Pull-up 5-5-5-5-5 (warm-up with bands). Rock Rings or Climbing board workout optional.

Chris Jr 306 lbs Clean Personal Record plus 2 Front Squats.


09.23.14 Tuesday

Lenix & Kelly G

Handstand Practice & Mobility,

1 min ME Chest Touches, then

Five rounds for max reps & loads of:
 20 seconds Double Unders
  Rest 40 seconds
 3 reps Deadlift (pick load; no belt)
  Rest until next minute to start Double Unders 

Post loads & scores to comments. 

Extra: Bench Press 5-5-5-5-5 

Chris S solo'ing on a broomstick guitar while Andrey cleans 310 lbs.


09.22.14 Monday

Snatches and Clean & Jerks were happening big time with such a soundtrack on a gloomy Friday morning!

Front Squat 3-3-3-3-3, then

How many rounds can you do in 10 minutes of:
 4 Handstand Push-ups (25's+ABMAT/10's+ABMAT, strict)
 8 Snatches 1 arm (total reps; 55/35)
 12 Air Squats

For Rx+ use 45's+ABMAT/15's+ABMAT (strict) & snatch more weight.

Post loads & scores to comments. 

Extra: Squat Snatch + Hang Squat Snatch 1-1-1-1-1 (no straps).

Nestor Front Squats 418 lbs (190 kg)