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Strength
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Complete every 3:00 for 5 sets:
3 Tempo Front Squats
Use a 3 second lowering phase and a 3 second pause at the bottom.
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Accessory
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6/6 Front Rack Bulgarian Split Squats
30 Kneeling Banded Crunches
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Filly didn’t want his picture taken while deadlifting so he thought if he turned around it wouldn’t happen. Nope.
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TEAMWORK.
We are very excited to tell you that CrossFit Evolve will be participating in the Kill Cliff TEAMWORK event benefiting the Navy Seal Foundation. Starting a 9am on Saturday June 30th teams of 2, 3, or 4 athletes will perform one Hero WOD per hour for 24 hours. Wait, we know you have so many questions. Here are some details:
There will be one WOD per hour. For example, 0900: Glenn, 1000: Tumilson, 1100: Mr. Joshua, etc. (a complete list will be published in the coming days).
You will form a team of 2, 3 or 4 athletes.
Your team will sign up for the hero WODs you want to do. You can do a couple in a row, or one in the morning, one at night, etc. (we will create a team sign-up in Zen Planner soon.)
Each workout has a suggested “execution” to allow the work to be divided amongst the team. Everyone shares the work for each WOD, no individual efforts are allowed. And of course, there will be ample scaling to make this doable for all levels of CrossFit athletes!
In order to participate, each member of the team will need to register here for the event and select “CrossFit Evolve” as your team. We are suggesting a donation of $5 per workout per person. This is a fundraiser for the Navy Seal Foundation and our goal is to raise some money for a great organization. We will not be accepting cash donations at the gym, all fundraising is done through the link above. Please note, in order to participate in TEAMWORK, all members of the teams must have competed registration using the link above.
Everyone who creates a profile will receive a free event tee or tank from Kill Cliff!
We think this is a great event for a great cause. Get a team of your buddies together and let’s pull an all-nighter throwing down some Hero WODs!
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