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

(next to Hourglass Brewery)



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CrossFit Evolution

Thursday
Oct302014

10.30.14 Thursday

Scaled, Rx, Spirit, Masters & RTG Champions of "Iron Curtain V"

Ten rounds for total score of:
 15 seconds of Max rep Ring Push-ups/Ring Dips or Muscle Ups 
  45 seconds of Rest

In 12 minutes:
 Row 75 calories
  50 Wall Balls
   Max rep Strict Handstand Push-ups in time remaining (25's+AB/10's+AB)

Post scores to comments. 

 

Wednesday
Oct292014

10.29.14 Wednesday

Awesome support group!
 

Practice Front Squats or [Front Squat + Jerk] x2 (unbroken), then

21-15-9 reps for time of:
 Box Jumps
 1 arm Snatches (each side; 35/25)
 Sit-ups

For Rx+ use more weight, do Box Jump Overs & Hollow Rocks

Post loads & times to comments. 

Extra: DB Shoulder Press & Bent Over Row 2 arms 8-8-8-8-8. Shoulder Mobility & Lacrosse Ball work first.

Tuesday
Oct282014

10.28.14 Tuesday

Anatoly - the winner of "Spirit of Drago" award came out all the way from Virginia to compete! He's also Russian!
 

Mobility & Snatch practice, then

Squat Snatch 3-3-3-3-3-3-3, then

With a continuously running clock do:
1 Burpee on the 1st minute,
2 Burpees on the 2nd minute,
3 on the 3rd...

Continue as long as possible. Begin each minute with 7 Swings (55/35).

For Rx+ use more weight & do Strict Burpees

Post loads & scores to comments. 

Extra: Dynamic Back Squat 4-4-4-4 (no belts/sleeves; don't extend the knee up at the top - all reps must be done without a break - it'll be much harder than usual, so plan going lighter than normal).

Monday
Oct272014

10.27.14 Monday

"Iron Curtain V" was a great success as always! Huge thanks to all the judges and staff that helped & all the participants & spectators for the effort & energy! 

With a continuously running clock do 1 Strict Pull-up on the first minute, 2 Pull-ups on the 2nd minute, 3 on the 3rd... Continue as long as possible. Fraction sets as necessary.

How many rounds can you do in 11 minutes of:
 1 Power Clean (pick load; about 70-75% 1RM Clean)
 5 Push-ups
 7 Air Squats

Post scores to comments. 

Extra: 10 minutes of Snatch of any kind. Whatever you decide to do - don't exceed 80-85% of max Snatch. Straps recommended.

Saturday
Oct252014

"Iron Curtain V"

LIVE SCORING


"Iron Curtain V" is upon us. One of the oldest competitions in Florida with 160+ athletes ready to test themselves. Come out & have a great time, support fellow CrossFitters & may be decide to participate on your own! Or just have a brew at our neighbours "Hourglass Brewery"! 

Please refer to the parking map below for parking info since the area is going to be insanely busy all day! 

(click on the image to enlarge)

Friday
Oct242014

10.24.14 Friday

Laura, Beth, Noell, Ward & Marvin

"Iron Curtain V" competition is all day this Saturday from 9 am to 5 pm & CFEvo will be closed for regular classes. It'll be awesome/hectic/busy/inspiring. Come out & hang out/watch/cheer unless you're already competing - then good luck! 

Hang Squat Clean 1-1-1-1-1, then

In 7 minutes:
 Row 750 meters
  Run 500 meters 
   25 Burpees
    Max rep Swings in time remaining (55/35)

Score is sum total of all burpees & Swings. 

For Rx+ do 1 arm Snatches (55/35).

Scale the row to 500 if needed. If can't run - Row 750 & move on to Burpees 

Post loads & scores to comments. 

Extra: Rock Climbing workout.

Thursday
Oct232014

10.23.14 Thursday

Wall Squat - Hip Mobility prior to the workout

"Iron Curtain V" competition is all day this Saturday from 9 am to 5 pm & CFEvo will be closed for regular classes. It'll be awesome/hectic/busy/inspiring. Come out & hang out/watch/cheer unless you're already competing - then good luck! 
 

Practice Muscle Ups & Weighted Chest To Bar Pull-up 1-1-1-1-1, then

For time:
21 Front Squats (95/63)
 18 Toes To Bar
15 Front Squats
 12 Toes To Bar
9 Front Squats
 6 Toes To Bar
3 Front Squats

Post loads & times to comments. 

Extra: Back Squat 5x2 @ 75-80% 1RM Back Squat. No belts.

Wednesday
Oct222014

10.22.14 Wednesday

Jason D aka "Ninja" 

"Iron Curtain V" competition is all day this Saturday from 9 am to 5 pm & CFEvo will be closed for regular classes. It'll be awesome/hectic/busy/inspiring. Come out & hang out/watch/cheer unless you're already competing - then good luck!

Practice Push Press & Push Jerk or Split Jerk, then

How many rounds can you do in 10 minutes of:
 30 Double Unders
 15 Power Snatches (75/43 or 45)
   Rest 1 minute after each round

Post loads & scores to comments. 

Extra: 3 Position Power Snatch (floor/below knee/high hang) + Paused Overhead Squat. Build up quickly after a thorough warm-up with empty barbell. Straps recommended.