Wednesday 170726

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Accessory

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Hanging Straight Leg Raise

Complete 4 max effort sets. Rest 1:00-2:00 between attempts.

This is hanging from a bar and raising your legs to an L-postion, then back down. These should be strict. If you’re unable to do it with both legs straight, try one leg straight and one tucked, or both tucked.

The will be performed after the WOD.

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WOD

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Complete for time:

21 – 15 – 9

Clean and Jerk, 135#/95#

Burpees

Sit-ups

If you’re wondering if you have to squat these cleans or not please see yesterday’s post!

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Evan getting it done!

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Coach Joshy!

As many of you have heard by now, Coach Josh has the opportunity to go overseas to do some contractor work for the next several months which will have him coming and going! We’ll miss him while he’s gone and abuse him while he’s home! Here’s a note he wrote to you guys:

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How lucky am I to have something that makes saying goodbye so hard….ok not goodbye forever but the next year is going to be a busy year that will take me out of the gym and away from coaching for a considerable amount of time. Two major commitments are coming up (1) a security contract that will have me gone for 45 days and then 60-90 days and (2) an anticipated Fire Academy date Feb – May (YAY!!!!). But at the end of it all I will be coming back (as long as Jon doesn’t kick me off the roster!!!) ready to get back to one of the things I love so much, CrossFit Evolve and all the awesome people that make it great.

Believe me this was not an easy decision for me, but this is a short term high pay off move for Lo and I. My promise to the Evolve family is that whenever I can I will be dropping into the gym and saying “hey” and that I will come back ASAP and be ready to hit the ground running.

Evolve is a special place for me, Jon, the coaches, and all the people that walk through the door ready to throw down and work hard make it my second home. I will miss being there and being part of the Saturdayshenanigans, harassing and yelling at people aka “coaching” or seeing the smiling blobs of sweaty bodies on the floor after a good WOD, these are things that make me smile and make it that much harder to not be there……

With mucho Love-o

Coach Joshy

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