Phone & Address

Phone: (321) 202 3716

480 S. Ronald Reagan Blvd #1008
Longwood, FL

(next to Hourglass Brewery)

View Larger Map

Partners & Links




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



CrossFit Evolution


11.22.14 Saturday

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Front Squat 2-2-2-2-2 (cleaned or racks), every 90 seconds, then

5 rounds for time of:
 12 Deadlifts (pick load)
 9 Hang Power Cleans (same bar)
 6 Push Jerks (same bar)

For Rx+ use 155/93

Post loads & times to comments. 


11.21.14 Friday

In the spirit of Friday: Monique, Sean, Susie, Noell & Soc

Practice L-sits, then

"Running 1/2 Angie"
For time:
 50 Pull-ups
400 m Run
 50 Push-ups
400 m Run
 50 Sit-ups
400 m Run
 50 Air Squats
400 m Run

Rowing is okay if needed.

Post times to comments. 

Extra: Deadlift.of any kind. No belts


10.20.14 Thursday

Chris S with an epic 1 arm Handstand scale!

Every minute do 1 Power Clean & Jerk 1-1-1-1-1 for 10-15 minutes, then

Five rounds for time of:
12 Swings (55/35)
24' Weighted Walking Lunges (55/35)

12 Swings (more weight)
12' 1 arm Overhead Walking Lunges (same weight, left hand up)
12' 1 arm Overhead Walking Lunges (same weight, right hand up)

Post loads & times to comments. 

Extra: Bench Press 5-5-5-5-5, then Rock Rings workout


11.19.14 Wednesday


Back Squat 2-2-2-2-2 or

Dynamic Back Squat 6-5-4-3-2-1 (same load for all sets; a bit more weight than last week), then

How many rounds can you do in 11 minutes of:
10 Wall Balls
5 Handstand Push-ups (regular/abmat; strict)
1 Rope Climb

10 Pistols (total reps; alternating)
10 Handstand Push-ups (strict; 15's+ABMAT/10's+ABMAT)
1 Legless Rope Climb (seated for men; feet on the way down is ok)

Post loads & scores to comments.

Extra: Death By Shoulder Press post wod. If you finished 10 rds last week - up the load, otherwise stay with the same weight.


11.18.14 Tuesday

Alec - Bar Muscle Up

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

How far can you go in 9 minutes of:
1 Ring Dip 
1 Box Jump (28/24)
 2 Ring Dips
 2 Box Jumps

1 Muscle Up
1 Box Jump (36/28) <- 4x45 + 20 inch box.
 2 Muscle Ups
 2 Box Jumps

Notes: Rx+/- is okay where there's 1 MU per round, but Box Jumps go up.

Post loads & scores to comments. 

Extra; Work on Splits, Handstands & 3 attempts at max L-sit (not L-hangs).


11.17.14 Monday

Shoulder Press & Pull-ups 7-7-7-7-7-7-7, then

21-15-9 reps for time of:
 Sumo Deadlift High Pull (55/35)

For Rx+ use 85/53 & do Strict Burpees

Post loads & times to comments. 

Extra: Front Squat 2-2-2-2-2 (no belts/sleeves; small jumps)


11.15.14 Saturday

Lindsey & Brooke

Mobility & Snatch warm-up, then

"Karabel" ("Karen" + "Isabel") (partner up if desired)

For time:
50 Wall Balls (20 to 10'/10 to 10')
 10 Power Snatches
40 Wall Balls
 8 Power Snatches
30 Wall Balls
 6 Power Snatches
20 Wall Balls 
 4 Power Snatches
10 Wall Balls
 2 Power Snatches

For Rx+ use 135/93 & do 20 to 10'/14 to 9'. Partnering Rx+ is okay as well.

Post times to comments. 


11.14.14 Friday

"3 Years ago I weighed 285 lbs, I couldn't do a pull up, climb a rope, and I wore sleeveless shirts... Now, I have dropped about 50lbs of fat and packed on about 20lbs of muscle. I can do things I never thought I would be able to. I am stronger now than when I was in college, more flexible, and I no longer wear sleeveless muscle shirts, though I would look better in them now. CrossFit Evo has introduced a level of tension in my life that constantly pushes me to be better. Half effort is not allowed. Thank you CrossFit Evo for the friendly banter, the tough talks, and for celebrating the victories when goals are achieved." - Mark C aka Magic Mark

PS: BIG NEWS... Mark just announced that he & his wife Jenny are now expecting their 1st child  Congrats to them both!!"

Squat Clean & Jerk 2-2-2-2-2, then

How many rounds can you do in 10 minutes of:
5 Toes To Bar
10 Push-ups
15 Swings (35/25)

5 L Pull ups
10 Ring Dips
15 Swings (55/35)

Post loads & scores to comments. 

Extra: Handstand Practice & 600 m - 1 mile Manly Weighted Vest Run (pick distance; buddy system is recommended)