Wednesday 150325

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Strength

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Bench Press

8 x 3 @ 65% 1RM

Dynamic effort day…move it fast!

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WOD

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Today’s WOD is 2 Parts:

Part 1

Row 2000m for time.

This should be max effort for this distance.

Part 2

Complete NOT for time:

30 Banded Good Mornings

30 Abmat Sit-ups

30 Superman w/ 2 Second Pause at top

1:00 Plank from Elbows

Midline Work courtesy of Ben Bergeron.

After the warm-up and strength the WOD will be divided into 2 groups. 1/2 will start on the row, 1/2 will start on midline work, then switch. Rowers are limited, today is not the day to forget to sign up for the WOD!

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Run out of weight on sled pushes? Just add kids!

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Ladies Only – Barbell Club

Hey ladies,

We have already talked to some of you about this, and since many of you have expressed an interest, it is now going to happen! Sundays at 9:30am-11:00am from April 5th through May 10th we will run Evolve’s first ever ‘Ladies Only – Barbell Club’!

So if you are looking to improve your strength, technique, and knowledge on olympic and power lifts, and you are dreaming of doing so in a ladies only environment – this is for you! Lifting with the strong guys all the time can be intimidating, and lifting heavy can be scary! Therefore we want to create a comfortable and fun environment with all you girlfriends from Evolve, where we wish to get you strong and confident with the barbell, break down the lifts, and practice practice practice!

Throughout the six weeks we will go through all the traditional olympic lifts and power lifts, and we will get familiar with different assistance work, barbell complexes, and other fun drills. In each class we will give thorough explanation/demonstration of the movements, and provide  tons of one on one opportunities. The classes will therefor not  be like the normal CrossFit classes, but instead your individual level will set the pace.

The six weeks will be planned as one coherent program, so it is necessary to sign up for the whole thing and make it a priority to show up every Sunday!

The price for Evolve’s first ever ‘Ladies Only – Barbell Club’:

• Early bird special, sign up by 3/29 and pay $50
• Rate after that with last possible sign up by 4/3 will be $60

Email Stine to register (payment will run through MindBody): stine.pinilla@gmail.com

This is for Evolve members only!

We are really exited to start this up and we can’t wait to see you on Sunday April 5th!

Love from Kendra and Stine