FREE TRIAL
Phone & Address

Phone: (321) 202 3716
Address:

480 S. Ronald Reagan Blvd #1008
Longwood, FL

(next to Hourglass Brewery)



View Larger Map

Search
Partners & Links

SHOP NOW

  

 

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

 

Login

CrossFit Evolution

Wednesday
Oct122011

10.12.11 Wednesday

Sarah, Nicole Z, Heather K, Muscles & Boss

For time:
10 Front Squats (115/63 for Rx, 155/93 for Rx+)
 10 Double Unders
8 Front Squats
 20 Double Unders
6 Front Squats
 30 Double Unders
4 Front Squats
 40 Double Unders
2 Front Squats
 50 Double Unders

"Bonus"
Pull-up Practice/Weighted Pull-up 2-2-2 (touch throat on bar, any grip, no kip)

Post times & loads to comments.

Tuesday
Oct112011

10.11.11 Tuesday

Lauren aka Machine

How many rounds can you do in 7 mins of:
Rx
40' Walking Lunges
7 Ring Dips

Rx+
40' Overhead Walking Lunges (45/25)
3 Muscle Ups

Squat Snatch 1-1-1-1-1-1-1

Post scores & loads in comments.

Classic

Monday
Oct102011

10.10.11 Monday

MeatFest this Saturday, Oct 15th @ Sarah & Ryan's place! Info & address at the gym!
 
How many rounds can you do in 21 mins of:
21 Push-ups 
 15 Pull-ups
  9 Deadlifts (225/133)
   1 Rope Climb 15'

Rx+ do Hand Release, CTB Pull-ups, DL 275/173 & do legless Rope Climbs.

Post times to comments. 

More Bacon!
Saturday
Oct082011

10.08.11 Saturday

Marlon & 4R

"Grace"
For time:
30 Clean & Jerks (135/93)

Post times to comments. 

110% & Spetsnaz
Friday
Oct072011

10.07.11 Friday

Diezel & Dr.Rock
 
How many rounds can you do in 15 mins of:
Rx
30 Double Unders
3 Power Snatches (95/63)
6 Ring Dips 

Rx+
30 Double Unders
3 Power Snatches (115/73)
3 Muscle Ups
Rest 1 min

Band dips, Band MU's etc are allowed as sub's.

Post scores to comments. 

Soc's new Inov-8's :) Didn't really work that well though - video
Thursday
Oct062011

10.06.11 Thursday

Wendy - our good friend & owner of CF Vero Beach

How many rounds can you do in 13 mins of:
Rx
13 m Bear Crawl (40 feet)
12 Squats (35/25)

Rx+
13 m HS Walk
13 Wall Balls (20/14)

Thruster 3-3-3-3-3 (from racks)

Post scores & loads to comments.

Creation of the Skull

Wednesday
Oct052011

10.05.11 Wednesday

225 vs Chris aka Aber - this time the bar won!

For time:
40 Pull-ups
 400 m Run
  Rest 2 mins
40 Box Jumps (24/20)
 400 m Run
  Rest 2 mins
40 Swings (55/35)
 400 m Run

Post total times to comments. 

Nestor 
Tuesday
Oct042011

10.04.11 Tuesday


Squat Clean & Jerk 1-1-1-1-1 (build up quickly), then

How high up the ladder can you go in 10 mins of:
Rx-
1 HSPU (25's/10's & ABMAT)
 1 Squat Clean & Jerk
2 HSPU
 2 C&J
3 HSPU
 3 C&J

For Rx do HSPU's on 45's/25's + ABMAT
Rx+ do Seated Muscle Up + Ring HSPU's


Load for the WoD will be 1RM-25 lbs. So if you get 250 C&J, then use 225 the ladder.

Post scores & loads to comments. 

Old Spice