Friday 181005

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Part 1

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Every 3:00 for 5 sets complete:

5 Dumbbell Shoulder Press

Rest :10

:15/:15 Single Arm Dumbbell Hold

Rest remaining time.

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Part 2

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Complete as many rounds as possible in 12:00 of:

6 Deficit Push-ups

6/6 Single Arm Ring Row (with :02 lower each rep)

18 Walking Lunges

Use a deficit for push-up that allows for at least 6 reps unbroken on the first 2 rounds. The 0:02 lower is to maintain control and prevent athletes from falling into the start position.

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Meet Remy! On her first day at Evolve she PR’d her mile run. At altitude. What a welcome!

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Go Coach Stine!

Good luck this weekend to Coach Stine who is representing her native Denmark at the World Functional Fitness Championships in London!! This is a big deal! Here’s what they are all about:

The International Functional Fitness Federation (iF3) is a non-profit organization that serves as the international governing body for competitive functional fitness. Our goal is to increase safety and fairness in functional fitness competitions through the implementation of a standardized rulebook, clear movement standards, written safety guidelines for event organizers, training for judges, and increased competitive opportunities for athletes. We offer sanctioning for competitions who follow our rulebook, movement standards, and safety guidelines. We love functional fitness as a competitive sport and want to promote and grow this movement around the world.

Keep an eye on CrossFit Evolve social media this weekend, we will post the live stream info as it is announced so you can keep up with Stine! Good luck Stine, we know you’ll crush it! Make Queen Margrethe proud!!!

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