Thursday 100701


Tire Pulls



As many rounds as possible in 20 minutes of:

Run 400 m

Max reps pull-ups

For the max reps pull-ups, when you come off the bar, the round stops. If you're scaling with bands, it's when you can no longer get your chin above the bar.

Post rounds and reps to comments.


Dollie, one of our new athletes, hitting some sprints. Welcome to Evolve Dollie!

Yesterday was another fantastic day in the box. The WOD was tough, you guys fought hard, and we saw a new level of intensity in many of you. You were able to bring that intensity because you've worked so hard at getting the range of motion and technique nailed. You guys are doing great, keep it up!

Another thing you may have noticed is how crowded some of the WODs were. That's a good thing! So with that, we want to take this opportunity to remind everyone to PLEASE sign in for the WODs you're going to attend on MindBody. As you know, our WODs are limited to 8 athletes. We do this because of space constraints, and also because we don't want the coaches spread too thin – we want you to get the attention you deserve. This number may change a little in the future, but for now we're going to stick to it. With that said, sign up early and sign up often! Please let one of the coaches know if you have any questions or concerns. 



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