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Phone: (321) 202 3716
Address:

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

(next to Hourglass Brewery)



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CrossFit Evolution

Friday
Aug122011

08.12.11 Friday Special

New pull-up rigs have been delivered. We'll be installing them on Saturday beginning at 11 am (and a bunch of other cool renovating projects). Free beer/cider & Rockstars on the house for all willing to help! If you want to hang out - that's cool too!

With a continuously running clock do 1 Box Jump on the 1st minute, 2 on the 2nd, 3 on the 3rd... Continue as long as possible. Men use 24 inch box, ladies use 20.

"Bonus" (optional)
Bench Press 7-7-7-7-7

Post scores & loads to comments.

Thursday
Aug112011

08.11.11 Ladder

Luetta

How high up the ladder can you climb in 20 mins of:
 200 m Run (with 25/10 lbs Bumper plate)
3 Pull-ups
 200 m Run w/plate
6 Pull-ups
 200 m Run w/plate
9 Pull-ups
...

For Rx+ use 45/25 lbs plate & do Chest-To-Bar Pull-ups.

Post scores to comments. 
Wednesday
Aug102011

08.10.11 Wednesday

Victory dance before the run

5-4-3-2-1 Ring Dips
25-20-15-10-5 KB Swings (35-55/25-35)

Rx+ do Muscle Dips & SDHP's (75/53), then

Shoulder Press 3-3-3-3-3 (cleaned; if time allows)

Post times & loads to comments.

Tuesday
Aug092011

08.09.11 New 7 am Class on Wednesdays!

John embracing his new identity & signing up for "Iron Curtain".

In 3 minutes:
Do max Pull-ups & then do max rep Burpees in the remainder of the time.

Squat Snatch 2-2-2-2-2 (unbroken, touch & go)

Post two sets of scores & loads to comments.

New class on Wednesday's @ 7am! Effective immediately. All the rest of the schedule stays the same.

Monday
Aug082011

08.08.11 Monday

Serious business!

Mobility/flexibility work, then

Three rounds for time of:
400 m Run
 12 Handstand Push-ups
  7 Squat Clean & Jerks 

Notes: Rx- is to abmat & 95/63, Rx is regular & 135/83.

Post times to comments.

Not-so-serious business
Saturday
Aug062011

08.06.11 PR Time!


Snatch 1-1-1-1-1-1-1-1, then

How many rounds can you do in 5 mins of:

Rx
5 Pull-ups
15 Swings (55/35)

Rx+
5 Muscle Ups
15 Deadlifts (225/133)

Post loads & scores to comments. 
Friday
Aug052011

08.05.11 Friday

S-mac snatching. Big John photobombing

Mobility work, then

21 Box Jump (24/20)
21 Push Press (95/63)
21 Wall Ball (20/10 or 14 - specify in comments)
 Rest 2 mins
15 Box Jump
15 Push Press
15 Wall Ball
 Rest 1 min
9 Box Jump
9 Push Press
9 Wall Ball

Post total times to comments.
Zuleida
Thursday
Aug042011

08.04.11 Thursday


How many rounds can you do in 7 mins of:
7 Push-ups
14 Air Squats
21 Double Unders

Front Squat 2-2-2-2-2

For Rx+ add a Split Jerk after each 2nd FS. If jerk fails first - continue squatting until done.

Post scores & loads to comments. 
 195's, 230's, 195's, 230's & 230's.