Monday 181015



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Every 3:00 for 5 sets complete:

1 Hang Clean + 1 Clean

Try to keep all 5 sets above 80% 1RM. Yes you are squatting the cleans because it doesn’t say “power”.




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Complete as many rounds as possible in 7:00 of:

10 Lateral Bar-Over Burpees

10 Cleans, 95#/65#

Yep, they are squat cleans! 




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Rick getting after it!

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Wim Hof Method at Evolve!

We are very excited to announce that we will be hosting a Wim Hof workshop at CrossFit Evolve on Saturday November 3rd! It’s well known that we can explore many avenues to increase performance in addition to the training we do in the gym. Things like breathwork/breathing, meditation, and cryotherapy have been proven to provide benefit to our training as well as our recovery and overall wellness. We are fortunate to have one of the few Wim Hof Method instructors in the U.S. right here in Fort Collins and we plan to take advantage of it. Your CrossFit Evolve coaches will be in attendance, leaving 7 additional spots open for the workshop. Below is some additional information and if you want to dive deep, simply google “Wim Hof Method” and start reading!

The workshop is Saturday November 3rd from noon to 5pm. 

Cost is $100

Remaining spots are first come-firs served. To reserve your spot email

Here are some videos with Wim Hof on Rogan and Tim Ferris’ podcasts as well as others if you want to learn more.

Let us know if you have questions!


Want to increase your physical performance while recovering quicker? Want to learn how to maximize your body’s strength, flexibility, and aerobic endurance? This workshop is for you!

Led by Certified Instructor Michael T. McTate, we invite you to join us for this Wim Hof Method Fundamentals workshop with emphasis on Performance & Recovery.  In this exclusive workshop you will learn more about the benefits, scientific endorsement and techniques of the three pillars of the renowned Wim Hof Method:

Breathwork/Breathing Exercises
Meditation/Focus Techniques
Cold Exposure/Cryotherapy

This workshop will also explore specific techniques of the Wim Hof Method for getting the maximum strength, endurance, performance and recovery from your body and mind.  In addition to the core Fundamentals of the Wim Hof Method, participants will also learn valuable insight into the WHM for:

Giving you more energy during exercise or other physically demanding activities

Maximizing use of the oxidative energy system to increase your overall cardiovascular endurance

Increasing lactic acid threshold

Aiding in faster recovery

Developing a stronger mindset to reach your goals

Managing inflammation properly (timing is key!)

Developing full body, functional strength, flexibility and mobility

Learning laser like focus which actually lets YOU learn how to set YOUR body in the right mode, by using YOUR mind.

Bridging the mind/body connection to increase body intelligence

BOTTOM LINE:  The Wim Hof Method can help you increase muscle strength, flexibility, and cardiovascular endurance by allowing you to train smarter, harder and longer.

Go deeper into the body’s physiology with the scientifically endorsed Wim Hof Method as we practice and explore techniques for everyone hoping to gain more peace, strength, and control over their energy, health and happiness. Participants will walk away with a clear understanding of how to practice the method properly and safely and how it can be used to develop not only greater control over general health/well-being but also improve athletic performance and recovery.
Participants will also receive:

1.     Wim Hof Method Explained by Innerfire (digital copy)

2.     Pre-Workshop Information Packet (digital copy)

3.     WHM Fundamentals Workbook (print copy)

This workshop is appropriate for beginners through advanced practitioners of the Wim Hof Method as it will benefit anyone interested in using the method as a tool for better health and optimized self-performance, regardless of previous experience.

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