Monday 140915



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Front Squat

6 x 3 @ 75% 1RM

Max reps @ 55%1RM




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Complete as many rounds as possible in 12:00:

Run 200m

5 Burpee box jumps, 24″/20″

30 Double-unders




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The crew at the Run Rabbit Run 50 and 100. Max effort was put forth!

We wanted to let you know now that in early 2015 we’ll be beginning our CrossFit Kids program at Evolve. This has been a long time coming and something that many of you have asked for. You know us by now and know it takes a long time for us to implement things, especially really big things. There’s a good reason for that. We want to do it right. For years we’ve heard your requests to do something formal for the kiddos. We hear it from our own kids too. However, we always wanted to keep in mind our primary mission, which is to provide the absolute best CrossFit training for our folks. To do anything other than that felt like a distraction, and we didn’t want that. However, now heading into our 5th year we have the right people in place to create a quality program.

It’s important to us to do this program the right way. The right way in our mind is to meet all the requirements of CrossFit Kids which includes being a recognized CrossFit Kids Gym. Why? Because then you know that the coaches have been properly certified, an that all of the proper controls are in place…to have the appropriate insurance in place, to have background checks completed (though as you know your coaches are mostly firefighters, cops, and teachers so we’ve had that done for our work, but you get the point), and to have an appropriate program in place rather than just play time. Just like the gym you know, you know that our program will be nothing but legit, which is what your kids deserve!

As we continue to plan out the details, we’re asking for a little help from you. If you’re a parent who might be interested in having your kids participate, we’d like you to answer a couple of questions for us:

How old are your kids?

What time to they get out of school/what time would you want the program run?

How many days a week would you be interested in having your kids participate?

Any other input you would like?

Please email your responses to

We are lining out the details now. Just like anything, we’ll use the input we receive to help us make some of these initial decisions. As we get closer, we’ll share some more details but for now we wanted you to be aware that this was coming. We’re excited, and we hope you are! Please hit us up with any questions you have!

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