Phone & Address

Phone: (321) 202 3716

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

(the old Rebounderz bldg, across from Pinnacle Bank)

View Larger Map

Partners & Links



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



CrossFit Evolution


07.11.11 "Iron Curtain" CFEvo Registration

It's almost time! Early registration for "Iron Curtain 2011" (as always for CFEvo crew) begins on July 16th. You will have until July 30th to put your name on the list (whiteboard by the entrance; same as last two years). After that, once Open Registration begins, all bets are off. Last year the event sold out in 5 hrs, so remember - if you sit on the fence - you get shot at from both sides. Cost will be $40 paid in cash only. No cards or online payments will be accepted. 

50-40-30-20-10 reps for time of:
Double Unders
Sit-ups (unanchored), then

Weighted Pull-up 3-3-3-3-3 or Pull-up Practice.

Post times & loads to comments.


07.09.11 Saturday Special

"The Boss" (in celebration of Monique's B-day on Sun!)

9-7-5-3-1 reps for time of:

DB Squat Clean (35's & 25's)

Squat Clean (135/83)
Ring Dips
Pull-ups (CTB)

Squat Clean (185/123)
Muscle Dips
Pull-ups (CTB) 

Post times to comments.


07.08.11 Friday

We now have 2 new sets of FIG-spec wooden rings - the party piece is the smaller thickness of the ring itself (same as the official gymnastic rings) - making it easier to grab if you have small hands! More Muscle Ups soon?

Three rounds for time of:
 25 Double Unders
  20 Walking Lunges (total)
   15 KB Swings (55/35)
    10 Box Jumps (24/20)
     1 Rope Climb 

Post times to comments. 


07.07.11 Thursday 

..."Don't forget that everything you deal with is only one thing and nothing else. And don't forget the language of omens. And, above all, don't forget to follow your destiny through to its conclusion.

"But before I go, I want to tell you a little story.

"A certain shopkeeper sent his son to learn about the secret of happiness from the wisest man in the world. The lad wandered through the desert for forty days, and finally came upon a beautiful castle, high atop a mountain. It was there that the wise man lived.

"Rather than finding a saintly man, though, our hero, on entering the main room of the castle, saw a hive of activity: tradesmen came and went, people were conversing in the corners, a small orchestra was playing soft music, and there was a table covered with platters of the most delicious food in that part of the world. The wise man conversed with everyone, and the boy had to wait for two hours before it was his turn to be given the man's attention.

"The wise man listened attentively to the boy's explanation of why he had come, but told him that he didn't have time just then to explain the secret of happiness. He suggested that the boy look around the palace and return in two hours. "

'Meanwhile, I want to ask you to do something,' said the wise man, handing the boy a teaspoon that held two drops of oil. 'As you wander around, carry this spoon with you without allowing the oil to spill.'

"The boy began climbing and descending the many stairways of the palace, keeping his eyes fixed on the spoon. After two hours, he returned to the room where the wise man was.

" 'Well,' asked the wise man, 'did you see the Persian tapestries that are hanging in my dining hall? Did you see the garden that it took the master gardener ten years to create? Did you notice the beautiful parchments in my library?'

"The boy was embarrassed, and confessed that he had observed nothing. His only concern had been not to spill the oil that the wise man had entrusted to him.

" 'Then go back and observe the marvels of my world,' said the wise man. 'You cannot trust a man if you don't know his house.'

"Relieved, the boy picked up the spoon and returned to his exploration of the palace, this time observing all of the works of art on the ceilings and the walls. He saw the gardens, the mountains all around him, the beauty of the flowers, and the taste with which everything had been selected. Upon returning to the wise man, he related in detail everything he had seen.

" 'But where are the drops of oil I entrusted to you?' asked the wise man.

"Looking down at the spoon he held, the boy saw that the oil was gone.

" 'Well, there is only one piece of advice I can give you,' said the wisest of wise men. 'The secret of happiness is to see all the marvels of the world, and never to forget the drops of oil on the spoon.'

" The shepherd said nothing. He had understood the story the old king had told him. A shepherd may like to travel, but he should never forget about his sheep. The old man looked at the boy and, with his hands held together, made several strange gestures over the boy's head. Then, taking his sheep, he walked away."

For time:
30 Thrusters (95/63 or 135/93 for Rx+)
 3 mins Rest
600 m Run (around the warehouse)

Overhead Squat 3-3-3-3-3 (for the remainder of the class; no racks - either snatch it or clean & jerk and then OHS with narrow grip - no putting bar behind neck)

Post times & scores to comments. 

07.06.11 Convoluted Awesomeness

Another excellent meaty creation!

Practice on the low rings (Ring HSPU's, Dips, Roll to Shoulder Stand), then

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

 Rx: Handstand Push-ups (ABMAT)
 Rx+: Handstand Push-ups (25's & ABMAT)
 Rx++: Ring HSPU's

After each set of HSPU's - you must do:
Rx: 4 Wall Walks
Rx+: 8' HS Walk
Rx++: 20' HS Walk

So it'll look like this for Rx: 1 HSPU + 4 Wall Walks + 2 HSPU's + 4 Wall Walks + 3 HSPU + 4... 

Post scores to comments. 
BK - MeatFest host extraordinaire! Thank you as always, Jay!

07.05.11 Tuesday


Three rounds for time of:
10 Pull-ups
20 Front Squats (45/35)

5 Muscle ups
20 Wall Ball (20/14)

Power Clean + Front Squat + Jerk 1-1-1-1-1 (for the remainder of the class)

Post times & loads to comments. 

Andrew snatches 200 lbs! Congrats!

4th of July Special

"What? You thought it was going to be an epic & fun chipper on Independence Day as usual?"

July 4th - 10 am will be the only class! 

For time:
800 m Run (new route)
80 Burpees
800 m Run

Post times to comments. 

We're special & we know it!

07.02.11 MeatFestDay

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

How many rounds can you do in 8 mins of:
4 Pull-ups (CTB if possible)
8 Push-ups
12 Air Squats

4 Muscle Ups
8 HSPU's (10's + ABMAT)
12 Pistols (total) 

Notes: On the Snatch - start @ a light weight & go up by 5-10 lbs until you miss a load twice. Build up to heavy loads quickly.

Post loads & scores to comments.