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Phone: (321) 202 3716
Address:

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

(the old Rebounderz bldg, across from Pinnacle Bank)



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CrossFit Evolution

Tuesday
Sep022014

09.02.14 Tuesday

Chris S & MJ
 

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

Three rounds for time of:
 400 m Run
  21 Swings (55/35)
  12 Handstand Push-ups (25's+AB/10's+AB)

For Rx+ use more weight & do HSPU's on 45's/15's+AB.

Post loads & times to comments. 

Extra: Weighted Chest To Bar Pull-up 1-1-1-1-1 (build up quickly, slow negative), then do a routine on the Rock Rings (pick one from the list).


Siena just did her first bar muscle up a couple days ago and now up to 3 in a row!

Monday
Sep012014

09.01.14 Labor Day

Labor Day Hours: 9:30 am & 11 am classes only! 

Shoulder Press & Pendlay Row 5-5-5-5-5, then

How many rounds can you do in 13 minutes of:
 3 Deadlifts (pick load; about max C&J is recommended)
  7 Strict Pull-ups
   21 Air Squats
    Rest 1 minute after each round

Post loads & scores to comments. 

Extra: High Bar Back Squat 3-3-3-3-3. No belts/sleeves; don't exceed Front Squat max. Make jumps smaller if in need of more volume.

 

Saturday
Aug302014

08.30.14 Saturday

Kelly, Blake & Owen

Labor Day Hours: 9:30 am & 11 am classes only! 

Weighted Chest To Bar Pull-up 1-1-1-1-1, then

For time:
Individual:
500 m Run
40 Wall Balls (or Thrusters 65/35)
30 Sit-ups
20 Sumo Deadlift High Pulls (55/35 or use the same bar)
10 Burpees

-or-

Teams of 2 (one person working at at time; reps can be divided anyhow)
500 m Run
50 Wall Balls (or Thrusters 65/35)
50 Sit-ups
50 Sumo Deadlift High Pulls (55/35 or use the same bar)
50 Burpees

Post loads & times to comments. 

Friday
Aug292014

08.29.14 Friday

Rosa

Back Squat 4-4-4-4-4, then

Rx
How many rounds can you do in 10 minutes of:
10 Overhead Squats (100/53)
30 Double Unders

Rx+
Three rounds for time of:
10 Overhead Squats (135/73)
50 Double Unders

Post loads & scores/times to comments.

Thursday
Aug282014

08.28.14 Thursday

MJ Rx+'ing the parking

Bench Press 1-1-1-1-1-1..., then

In 13 minutes:
 10 Wall Walks
  Run 800 meters
   50 Swings (55/35)
    Max reps Muscle Ups in time remaining (scale as needed)

For Rx+ do 100' Handstand Walk & use more weight on Swings.

Post loads & scores to comments.

Wednesday
Aug272014

08.27.14 Wednesday

Before the start of a run during the noon class.

Hang Squat Clean & Jerk 1-1-1-1-1, then

How many rounds can you do in 12 minutes of:
 9 Push Press (100/63)
 9 Pull-ups
  Rest 1 minute.

For Rx+ use 135/83 & do Chest to Bar Pull-ups.

Post loads & scores to comments.

Tuesday
Aug262014

08.26.14 Tuesday

C-los

Mobility, then

How many rounds can you do in 12 minutes of:
Rx
3 Power Cleans (135/73)
6 Push-ups
9 Air Squats

Rx+
3 Power Cleans (165/103)
6 Ring Dips
9 Wall Balls
 Rest 1 minute after each round. Go heavier on Power Cleans if desired as long as they're all unbroken (no belts).

Post scores to comments.

Monday
Aug252014

08.25.14 Monday

This Saturday at 10:30 am - Come and participate in a fun and slightly challenging workout to raise money for The American Heart Association Heart Walk. A minimum $5 donation will be required to participate and all money will go to The American Heart Association.

The gym will be open regular hours for members only, from 8a-10:30. Our members will do the workout from 9:30-10:30. Anyone is welcome to watch. Non-members & members may participate at the 10:30 class. AGAIN, non-gym members will do the workout at 10:30 only BUT may arrive early to watch.

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

For time:
200 m Run
 1 Rope Climb
20 Snatches (1 arm; 35/25; total reps)
 1 Rope Climb
20 Box Jumps (24/20)*
 1 Rope Climb
20 Snatches (1 arm; 35/25; total reps)
 1 Rope Climb
200 m Run

Notes: If you did Box Jumps on Saturday - you can do either an extra set of Snatches or do Box Jumps again. 

For Rx+ climb legless for men/legless from seated on a short rope for ladies; use 55/35 & box jump on 30/24" box.

Post loads & times to comments.