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


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). 

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"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.

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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%.

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04.15.14 Tuesday

Leo deadlifting, Alec & Ben up to the usual

Push Press 3-3-3-3-3, then

21-18-15-12-8 reps for time of:
Double Unders
Swings (55/35)

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04.14.14 Monday

Don & Hannah. Don got his Front Squat back up to 275 & Hannah joined the Triple Digit Snatch club with 100 lbs on Saturday!

Practice Back Squats, then

How many rounds can you do in 7 minutes of:
 5 Pull-ups
 10 Push-ups
 15 Air Squats 

 5 Muscle Ups (3 for Ladies)
 10 Hand Release Push-ups
 15 Wall Balls

Notes: Either work up to Back Squat 2-2-2-2-2.... or do 4x2 Back Squat @ 93-94% of 1RM FS, then work up to heavy single Front Squat.

If you're competing this Saturday in the "Nuclear Spring" - just follow the directions on the blog (adjust things if needed based on how your body/mind is feeling - everyone slightly differs in how they handle the last few days before competition). 

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04.12.14 Saturday

Running with bumper plates = gruesome!

Handstand & Headstand practice, then

Four rounds for time of:
 Run 250 m
  15 Deadlifts (pick your kb's or db's)
   10 Hang Power Cleans
    5 Thrusters
     1 Rope Climb

Notes: There will be cake between 9:30 & 10:30 classes to celebrate Socrates' & Leo's B-days! P.P.S. If we run out of cake - Papa John delivers meat cakes aka pizza! P.P.P.S If it's a birthday - all foods are Paleo.

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04.11.14 Friday


Shoulder Press & Weighted Pull-up 4-4-4-4-4, then

In 8 minutes:
1 Archer Row 
 1 Overhead Squat (pick load)
2 Archer Rows
 2 Overhead Squats
3 Archer Rows
 3 Overhead Squats...

1 Bar Muscle Up
 1 Squat Snatch (pick load)
2 Bar Muscle Ups
 1 Squat Snatch
3 Bar Muscle Ups
 1 Squat Snatch...

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