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WOD
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In Teams of 2 Compete for Time:
30 – 20 – 10
Dumbbell Front Squat, 50#/35#
Row Cals (ladies row 21 – 15 – 9 cals)
Partner 1 does the 30 front squats while Partner 2 rows 30/21 Cals, then switch. Continue alternating for the workout.
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Midline
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6 x 0:05 Hollow Hold + full roll
0:20 Each Straddle: left/center/right
6 x 5 Tuck Crunch + full Roll
0:20 Each Straddle: left/center/right
6 x 5 Hollow Rocks + full roll
0:20 Each Straddle: left/center/right
Perform all 6 sets of the core drill and roll. After performing all 6 sets move on to the stretch for 1 set of 0:20 at each position of the straddle.
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Wu-Dave!
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Athlete Of The Month: THE Dave Dunn!
We know it’s a little late, but Dave was taking a well deserved vacation in Mexico so we had to wait for him to get back to make this happen! Dave has been with us for a really long time and has had a huge impact on our community. His positive attitude reigns supreme over the afternoon crew, and when you see him getting after it, you want to be just like him when you grow up! A little known fact about Dave, he is the only Evolve athlete to have a playlist made and named for him in our Spotify rotation. It’s titled “Wu-Dave” and if you ever attend the afternoon WODs with him, then you know his love of Wu-Tang Clan runs very deep!
A few years ago Dave wanted to do something big, so he recruited a team for the Do More Charity Challenge, CrossFit Evolve ALL IN. Dave organized a bunch of us to go down to Denver, compete in a really cool charity comp, and raise money for a cause near and dear to his heart, Project Sanctuary. It was a great experience for all of us, and one that wouldn’t have happened without his inspiration. Dave has given us and our community so much over the years and we couldn’t appreciate him more. Thanks for everything Dave, we love ya!
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