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Strength
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Every minute on the minute for 10:00 perform:
2 Push Jerk @ 70-75% 1RM
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WOD
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Complete 4 rounds of:
As many rounds as possible in 2:00 of:
5 Front Squat, 135#/95#
10 Chest-to-bar pull-ups
Rest 1:00 Between rounds.
Score is total rounds + reps per round.
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The girls aren’t just excited about their ladies-only WOD on Sunday, they’re also really excited about all the fun events going down during the open!
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Here’s a post from KV on what we have going on for the Open. I need to take a moment and send a huge thank-you to Kendra and Stine!!! These girls have been working their tails off to come up with cool, fun ideas that will make the open an really great experience for all of us. They’ve spent more time working on this stuff than you can imagine, so please tell them thanks….this is the stuff that makes Evolve such a great community! Thanks ladies!
The Open: It’s Better Together
45: Athletes Signed Up
(so far)
5: Open Workouts
1: Decision
to say YES
It doesn’t matter why.
It just matters that you did.
That you signed up and made the commitment.
To embrace the challenge
as a community.
I’ve been totally annoying
asking everyone
bugging everyone
and using social media
to convince you
into signing up.
AND HERE’S WHY:
It’s just better when we do things together.
Because that’s how we do business
at Evolve.
And to make your
First
Or second
Or third
Open Experience
that much more
RAD
We’ve spiced things up a little bit!
- Thursday Night Workout Reveal: LIVE
- Come by Evolve at 6 PM to watch the workouts released LIVE by your favorite CrossFit athletes.
- There will be friendly contests at the LIVE reveal.
- Intramural Teams:
- Each coach will randomly “draft” an intramural team of athletes signed up for the Open
- Each week athletes will earn points to their intramural team score for:
- completing the Open workout
- entering their Open workout score
- participating in the Friday spirit dress up
- #1 male/ #1 female score in the gym
- At the end of the Open, the intramural team with the MOST points earns bragging rights and a commemorative photo on the Wall of Fame
- Friday Spirit Days:
- Each week of the Open has a theme- participate in the Spirit Dress Up to earn points for you team AND look awesome
- NOTE: you can change before the workout
- Friday Night Lights:
– Although you can hit the workout ANY time on Friday, the 5:00 and 6:00 classes will be deemed, “Friday Night Lights”.
- Happy Birthday Evolve/ Open After Party:
– The festivities will commence with a bash- stay tuned for more details
Make 2015 the year you
sign up for the CrossFit Open.
You may not be headed
to the Games
or to Regionals
but you can still make
the next
Five Fridays
a competition
with our community.
