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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

Saturday
May212011

05.21.11 Saturday


Rx
800 m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800 m Run

Rx+
"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run

Notes: Break up the reps as needed. Most efficient way is 5 Pull-ups, 10 Push-ups & 15 Squats for 10 (or 20) rounds. Runs can not be broken up. Weighted vest is optional (on "Murph" only; no vests on 1/2). 

Post times to comments. 
Friday
May202011

05.20.11 Friday

Dr. Rock - proper forefoot running. 

For time:
Box Jumps 20"

Men = 45 reps, Ladies = 30 reps, then

Front Squat 1-1-1-1-1

Post times & loads to comments. 

Thursday
May192011

5.19.11 "Murph" Fundraiser this Saturday

"Murph" this Saturday, 10 am class.  We have a bucket for Ryan & Sarah Sharpe's son Carter's T-ball team. Usually we don't do much with fundraisers, but this is a great cause for keeping kids active & outside - if you have a couple of bucks to spare - the donation box is at the gym on the front table. Thank you to all that can help!

How many reps of Double Unders can you do in 5 mins?
For Rx+ do Triple Unders, then

How many rounds can you do in 5 mins of:
Rx
10 Wall Ball
1 Rope Climb

Rx+
10 Wall Ball
3 Muscle Ups (weighted vest is optional)

Post two scores to comments.

Wednesday
May182011

05.18.11 Wednesday


Roxanne

How high up the ladder can you climb in 20 mins of:

Rx
200 m Run
 1 Push-up
200 m Run
 2 Push-ups
200 m Run
 3 Push-ups
...

Rx+
200 m Run
 1 HSPU (25's + ABMAT)
 1 Ring Dip
 1 Push-up
200 m Run
 2 HSPU's
 2 Ring Dips
 2 Push-ups
...

Note - at the top of all push-ups (not HSPU) - touch one hand on the chest.
Use a weighted vest if you want even more oomph.

Post scores to comments. 

Tuesday
May172011

05.17.11 Tuesday

Back Walkover practice.

Ring Play, then

Power Clean 2-2-2-2-2 (possibly will limit max jumps)

"Bonus" - Reverse Tabata - Compressions.
For Rx+ - do L-sit lift offs. If you can - try to hold the entire 10 secs unbroken.

Post loads & scores to comments.

Monday
May162011

05.16.11 Monday


Absolutely amazing video of Danny MacAskill's trip from Edinburgh to Skye

Ten rounds for time of:
2 Squat Snatch (as heavy as possible; no belts/lifting shoes allowed)
10 Pull-ups (CTB if possible)
20 Air Squats

Post times & loads to comments. 

Saturday
May142011

05.14.11 Saturday

"Champ's Birthday Chipper"

Post times & B-day wishes to comments. 

Friday
May132011

05.13.11 Friday

CTiBS showing how to take head to floor Handstand Push-ups a bit too far.

Practice Rope Climbing, then

Hang Snatch 1-1-1-1-1

"Bonus"
How many rounds can you do in 5 mins of:
5 Deadlifts (135/93)
5 Burpees 

Post loads & scores to comments.