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Strength
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Bench Press
Work up to a 1RM in 20:00
This is plenty of time. Don’t rush, rest 2-3:00 between sets. Get a new PR!!
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WOD
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Complete 3 rounds for time of:
10 Back Squats, 40% 1Rm
20 Ball slams, 40#/30#
30 Double-unders
Yes, the bar starts from the floor. Yay power cleans!
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Marie flying high!!
It’s getting to be the time of year where the holidays are getting close, we get to spend some quality time with family, and we take some time to reflect on how lucky we are. We’ve always felt so fortunate to be able to do what we do at Evolve. Because of this, and the great community that surrounds our box, we try to give back and spread the word when we can. When we hear of things that we can do to help others, especially becoming involved in those things that are close to our people’s hearts, we jump at the opportunity. Just like hanging up the envelope for Audrey B’s friend Diane and Tracee’s friend’s Dolls for Daughters we posted about recently, these are important things to our crew, so they’re important to us and we try to get the word out. Well here’s another opportunity to help an organization that’s close to Kendra V’s heart: The Olson’s Pajamas Project is a really cool deal. CrossFit Evolve will proudly be a collection point for your new or gently used kids PJs. Check it out:
Olson’s Pajama Project is in honor of late president of Thompson School District’s Board of Education, Sharon Olson. Her vision was to see that all the kids in this district had warm PJs to get them through the winter. With the help of Thompson Schools and countless volunteers, parents and other citizens of this community we plan to make this a huge success. It was her love for kids that helped drive her. Help us honor her commitment to this town.
All of us with growing kids at home get a stash of pajamas that don’t fit anymore. Now you can donate them to us and we’ll redistribute them to children in Loveland. Thank you so much for hanging on to them up until now, some lucky kid is really going to appreciate it.
