Thursday 110303

Strength

Overhead Squat

1 – 1 – 1 – 1 – 1

WOD

Complete 5 rounds for time of:

25 Deadlifts, load = to body weight

20 sit ups, feet anchored

For the sit-ups, the options to anchor your feet will be under your deadlift bar or around the vertical uprights of the pull-up bars. Feel free to place an abmat under those tender parts that sometime get beat upr from sit-ups!

March PR 
The February PR board!

Sometimes when the coach walks out of the gym at the end of the day, he feels like things couldn't have gone better. There's been a lot of days like that lately. Have you guys been feeling it? The energy is up in Evolve. You guys are coming in day after day and leaving it all out there. The programing has been especially challenging lately and you guys have risen to the occasion. When there's a strength session where we work up to a 1RM, the number of PRs are outrageous! The times on the hero WODs we've done over the last several months are impressive, lots of folks are getting to the point where they can throw down Rx'd WODs without sacrificing range of motion or technique, and manyare beating their previous best when a benchmark WOD comes up. That is good stuff! CrossFit is measureable, obeservable, repeatable, and data driven. Your numbers don't lie!

Spring is around the corner, the roll-up doors have been put to use lately, and the Open is coming. The vibe is good. Keep this momentum going! We want to thank you guys for all of your hard work. You're an impressive group of athletes and your coaches are proud of all of you!

5 thoughts on “Thursday 110303”

  1. All those great vibes come from all the great leadership!!!!! Thank you to all the coaches for everything you give to all of us everyday.

  2. We are impressive because we have bad ass coaches! Thanks for all you guys do for the gym, it wouldn’t be the place it is if you guys didn’t follow your dream, and make Evolve the place it is! 🙂 Thanks coaches!

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