Strength
Front Squat
5 x 3
Add weight from last week.
WOD
Here’s one from The Outlaw Way!
Every 30 seconds for 10 minutes complete:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk
Look to be at about 65 to 75% of your power clean 1RM for this one!
Jorge showing off a nice power clean receiving position!
CF Evolve is one of 48 Colorado CrossFit Gyms invited to compete in the Conquer Denver CrossFit Competition on December 13th and 14th. This is the first time this comp has been held and it’s being run by Skip and crew of Front Range CrossFit. These guys have been hosting comps since before you heard of CrossFit, and they’re good at it, so it’s sure to be one hell of a time! It will be at the Douglas County Events Center in Castle Rock, the great facility that Regionals were held in a couple of years ago.
Each gym will field a team of 5 guys and 5 girls…that’s right, a team of 10…sound fun yet? The WODs will be released during the competition itself. If you want to get an idea of what will be asked of the competitors, the Pro Division on the movement list from the Colorado Open will be a good place to start.
We opened the team spots to the Evolve coaches first. With that, we have 2 men’s spots and 5 women’s spots remaining. We’ll train as a team several times before the event, so the expectation will be that if you’re on the team you’ll do what you can to make at least some of these training sessions. The cost for the event is $100 per team member.
If you want to be on the team, please send me an email to jon@www.test.crossfit-evolve.com by Wednesday night. If we get more interest than spots, we’ll finalize the team by drawing names, or having an AMRAP burpee showdown, we’ll see. Anyone who’s participated in team WODs before knows that it’s a really fun experience. We hope you guys are psyched to be a part of this!
Please give me a call or visit with me in the gym if you have any questions!
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