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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Partners & Links


Code "CFEVO" - 10% off! 

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



CrossFit Evolution


04.24.14 Thursday

Lindsey, Anne, Lauren & John Galt (Ward in real world). Kristi & Soc in the back.

Gymnastics practice, then

How many rounds can you do in 11 mins of:
15 Swings (55/35)
 15' Rope Climb 1 ascent
15 Box Jumps (24/20)
 15' Rope Climb 1 ascent

Notes: We'll be practicing headstands & presses to headstands, followed by frog stand & handstands.

Post scores to comments. 


04.23.14 Wednesday

Winners of "Nuclear Winter"
3rd Place: Rafael Santos of CrossFit Lake Mirror and Jaci Schuyler
2nd Place: Jon Butz and Ashley Sabourin
1st Place: Garrett Gleiter and Tara Turner

3rd Place: Joe Vanweelden and Rebecca Balliett Fratello
2nd Place: Jay Salamone and Shae Tozzo
1st Place: Ward Wright of CrossFit Evolution and Tonya Robinson Womeldorph

3rd Place: Paul Daly and Rachel Reichert
2nd Place: Heater AS and Stefanie Cohen
1st Place: Thomas J. Kasper and Christine Anastario


Practice Squat Clean & Jerk. then

How high up the ladder can you go in 7 minutes of:
1 Double Under
 1 Strict HSPU (any depth)
2 Double Unders
 2 Strict HSPU
3 DU's
 3 Strict HSPU's...

For Rx+ do Triple Unders & Ring HSPU's.

Notes: For the Clean & Jerks you will do 2x Squat Cleans + 2x Jerks @ 50-60% on the minute for 5 minutes, then proceed  to find max Clean & Jerk for the day (does not have to be on the minute after the first 5 minutes).

Post loads & scores to comments. 


04.22.14 Tuesday

14 year old Ben from CrossFit Sarasota - winner of the Spirit Award! He did all the Men Scaled workouts as prescribed with the weights that men were using.

Practice Power Snatch, then

For time:
250 m Run
10 Chest To Bar Pull-ups
250 m Run
15 Pull-ups
250 m Run
20 Toes To Bar
250 m Run
25 Sit-ups

250 m Run
10 Bar Muscle Ups
250 m Run
15 Chest To Bar Pull-ups
250 m Run
20 Pull-ups
250 m Run
25 Toes To Bar

Post loads & times to comments.


04.21.14 Monday

"Nuclear Spring" was awesome! Thanks to everyone for making a great, safe, smooth event! The pics will be posted later this week & you'll see them on the blog as well along with all the winners.

Practice Muscle Ups, then

With a continuously running clock do 1 Front Squat on the 1st minute, 2 Front Squats on the 2nd minute, 3 on the 3rd... Continue as long as possible. Bar must be cleaned to begin Front Squats (Squat Clean counts as the 1st squat). Buy in 5 Push-ups at the top of every minute.

For Rx+ use at least 155/93 & do 10 Push-ups.

Post loads & scores to comments. 

New CFEvo t-shirts came in last Friday - turquoise & black for ladies/red & black for men. 25 American Rubles for 1 or 2 for $40 while supplies last. Some event t-shirts are available as well!


04.19.14 "Nuclear Spring" 

Live Scoring for "Nuclear Spring"

Event map. If parking right by the gym will be taken - park across the street in the areas specified below:

Click on the image to enlarge


04.18.14 Friday

"Nuclear Spring" is this Saturday all day. CFEvo will be very much open, just not for classes. Swing by & hang out, cheer on all athletes. Check with the map below for parking as well - there'll be parking across the street at the Pinnacle Bank as well as the two buildings behind it & the plaza to the right of the bank. Tomorrow will be a link up for live scoring.

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

For time:
100 Double Unders
 10 Target Burpees
10 Deadlifts (135/83)
 10 Target Burpees
10 Deadlifts (185/103)
 10 Target Burpees
10 Deadlifts (225/123)
 10 Target Burpees
10 Deadlifts (275/143)
 10 Target Burpees
10 Deadlifts (315/163)  

9 min mandatory cap. The entire workout has 200 reps (do 200 Single Unders, if you're scaling). 

Post loads & times to comments. 

"Nuclear Spring" map. Click on the image to enlarge.


04.17.14 Thursday

Target Burpees & Deadlifts

Practice Handstand Push-ups & Pull-ups

Weighted Pull-up 1-1-1-1-1

Three rounds for time of:
30 Sit-ups
20 Box Jumps (24/20; step down)
1 Rope Climb

If you're doing "Nuclear Spring" do 1 or 2 rounds of the workout depending on how you feel. Do the Weighted Pull-up, but go very easy on the part prior to it.

Post loads & times to comments. 


04.16.14 Wednesday

Early morning rope climbs

Snatch 1-1-1-1-1-1-1, then

In 9 minutes:
 10 Snatches (1 arm; 35/25)
15' Overhead Walking Lunges (25/10)
 5 Toes To Bar
15' Overhead Walking Lunges (25/10)

Buy in 500 m Run.

For Rx+ use 55/35, 45/25 & do 10 Toes To Bar.

Notes: If you're doing "Nuclear Spring" do the whole workout, but run easy & then rest 1 minute after each round just to feel how the workout is. Don't go all out - about 80-90%.

Post loads & scores to comments.