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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

Tuesday
Feb012011

01.02.01 Four Letter WoD


"Fran"
21-15-9 reps for time of:
Thrusters (95/63)
Pull-ups

Post times to comments. 
Monday
Jan312011

01.31.11 A Present To Parents & Their Kids

Kid's fort is being built - it's now almost complete & fully operational. It'll be upgraded & pimped out over time, but now you can bring your kids to CFEvo & safely lock them up in a cool "Lil' BAMF Camp". Parents - rejoice & celebrate!

Hang Squat Snatch 1-1-1-1-1, then

“Bonus”
How many rounds can you do in 5 mins of:
20 Double Unders
10 Push-ups (with Hand Release)

Post loads & scores to comments.

Saturday
Jan292011

01.29.11 Learning To Box Jump Properly

Thanks to Rob-O for the making & sharing of this pic!

Practice Box Jumps - learn to jump fast & efficient by properly using stretch reflex, then

Five rounds for time of:
10 Push Press 1 arm (each side) (Rx=35/25, Rx+=55/35) 
10 Box Jumps (24/20 or 28/24)
1 Rope Climb (no feet up & down for Rx+)

Post times to comments.

Friday
Jan282011

01.28.11 "FDA Official Statement"

Rx:
How many rounds can you do in 20 mins of:
10 Pull-ups
10 Front Squats(95/63)
400 m Run

Rx+
How many rounds can you do in 20 mins of:
6 Muscle Ups
6 Front Squats (135/93)
400 m Run

Post scores to comments.

Thursday
Jan272011

01.27.10 Breaking In New Jump Ropes

"Basic" Push Press 3-3-3

"Advanced" Push Press + Push Jerk + Split Jerk 3-3-3 (one of each)

"Unanchored Annie"
50-40-30-20-10 reps for time of:
Double Unders
Sit-ups (unanchored)

Post loads & times to comments.

Wednesday
Jan262011

01.26.11 Twelve Minutes

"Nuclear Winter" pics are in the Gallery. All 500+ of them!

Deadlift Drills - proper start position (feet, grip, shins, chest, pull) & mobility.

How many rounds can you do in 12 mins of:
12 Deadlifts (103/155)
12 Push-ups

or

12 Deadlifts (153/225)
12 HSPU's

Post scores to comments.

Glow in the dark T-shirt - how cool is that?

Monday
Jan242011

01.25.11 The Legend Was Born

Laurence aka "Black Lightning" 

Practice Cartwheels/ Rope Climbing -or- Handstand Walk 100 m for time

Hang Power Clean 5-5-5-5-5

Post loads to comments.

Monday
Jan242011

01.24.11. Back In The Groove

Some of the CFEvo chicks during Nuclear Winter

10-9-8-7-6-5-4-3-2-1 reps for time of:
Wall Ball (20/14)
Pull-ups

Post times to comments.