Friday 121019


Double unders

In 8:00 complete 5 max rep sets. Rest 1:00 between attempts. If your 5 sets with 1:00 rest between takes you past the 8:00 because you did so many double-unders, you should be doing tripple-unders instead.

JessicaView this photo

Complete as many rounds as possible in 15:00 of:

1 Rope climb

23 Hand release push-ups

2 Bear complex (clean+front squat+press+back squat+behind the neck press), 115#/75#

We changed this WOD to an AMRAP from the 10-round workout posted on the poster above to better match the volume with where we are in the programming. 

Jessica r

Today CF affiliates across the Front Range will be performing the WOD "Jessica" in memory of 10 year old Jessica Ridgeway who was kidnapped October 5th and tragically lost her life. Although not required, participants are asked to throw a little something in the bucket. 100% of the donations will be given to the Ridgeway family to help offset expenses. West Metro CrossFit is coordinating the event and has arranged the donation to go to the family. We'll have a bucket out on the floor, consider throwing something in.

This is a good opportunity to talk about why we do these events at Evolve. We have another fundraising event tomorrow, Barbells for Boobs. There are dozens and dozens of fundraising events that occur in the CrossFit community, some local like today's, some national or world-wide like Saturdays. We try to narrow down the events we host. We decide which ones to particpate in by hearing from you (Barbells for Boobs, 31 Heroes, Dolls for Daughters) or ones that we feel strongly about (today, Memorial Day Murph).

While we don't want to overwhelm you guys with these events, Gino and I feel strongly about giving back, both as individuals and as a couple of guys who are in the unique position to be able to spread the word to a large group of people very easily. Without a doubt the community of CrossFit as a whole and Evolve specifically are a generous bunch and are always willing to particpate for a great cause. Please don't ever feel pressure to particpate or donate to all or any of these events, that's not our intent. However, we have a strong community where when we get together with a focus we can accomplish great things.

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