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Phone: (321) 202 3716

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

(next to Hourglass Brewery)

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CrossFit Evolution


08.24.11 Running Half-"Angie"


"A Week At CFEvo"

For time:
50 Pull-ups
 550 m Run
50 Push-ups
 550 m Run
50 Sit-ups
 550 m Run
50 Squats
 550 m Run 

Post times to comments.

3%, ABM, Old Spice & Black Lightning.


08.23.11 Tuesday

Erin on her way up to her first pull-up! Congratulations!

Five rounds for time of:
25 Double Unders
5 Ring Dips

50 Double Unders
5 Muscle Ups

"Bonus" (if time allows)
Back Squat Practice (or work up to moderately heavy triple)

Post times & loads to comments.

Part of Saturday class wearing Inov-8's - our favorite CF shoe.

08.22.11 Monday

Nicole - what is she thinking about?

How many rounds can you do in 8 mins of:
2 HSPU's (regular, half-mat)
4 Deadlifts (155/83)
8 Air Squats

Rx+ do HSPU's on 45's & ABMAT & Deadlift 225/133, then

Push Press 1-1-1-1-1 

Post scores & loads to comments.

Installing shelves gone wrong...Evo style!

08.20.11 Saturday

Jawesome - 250 lbs Hang Squat Clean. PR by many many lbs!

For time:
90 Sit-ups (ABMAT, unanchrored)
 70 Push Press (45/35)
  50 Toes To Bar
   30 Box Jumps (24/20)
    1 mile Run

Post times to comments. 

Richard aka Billy The Kid is back from summer vacation with a vengeance!

08.19.11 Friday

Camryn joins the Pull-up club!

Five rounds for time of:
30 Double Unders
 15 Wall Ball (20/10)
  1 Rope Climb  
Rest 1 min

Post total times to comments. 

Message from the universe via the spam filter?!


08.18.11 Thursday

CTiBS, The Master & Josh

With a continously running clock do 1 Burpee on the 1st minute, 2 Burpees on the 2nd, 3 Burpees on the 3rd... Continue as long as possible. For Rx+ do a 12' sprint at the end of each burpee (instead of jump & clap), then

Hang Squat Clean 1-1-1-1-1

Post scores & loads to comments. 

Paul C

8.17.11 Wednesday 

3% with the Deuce in the background

Mobility Work + Handstand Practice, then

How many rounds can you do in 12 mins of:
3 HSPU's 
6 Pistols (total)
9 Swings (55/35)

Men do HSPU's on 25's & ABMAT; Ladies use 10's + ABMAT.

Post scores to comments.


08.16.11 Old Glory Fundraiser

Before Vs Projected After
We're going to do a small fundraiser for a BIG American flag to hang up in the back of the gym - 25 by 15 feet! Normally we'd spend our money on rings, ropes, bumpers (pull-up bars obviously & soon a new fridge!) - so for this one CFEvo will need your support. There'll be a donation box at the front of the gym Tue or Wed! Thank you for all who'll donate!

15-12-9 reps for time of:
 Shoulder to Overhead (105/63)

For Rx+ do 135/83 & CTB's

Overhead Squat 1-1-1-1-1

Post times & loads to comments.

The boards with Muscle Up club, "Fran", "Helen" etc are gone for now, but we'll ressurect them in the nearest future! The whiteboards are already bought - now it's just waiting for the time to get them set up.