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Strength
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Every 3:00 for 3 sets complete:
5 Overhead Squats
Compare to 12/14/18.
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WOD
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Complete 3 rounds for max reps of:
0:30 Air Squats
0:30 Rest
0:30 Banded Russian Kettlebell Swings, 55#/35# + Red Band
0:30 Rest
0:30 Overhead Jumping Lunges, 15#/10# Plate
0:30 Rest
Score is total reps for all 3 rounds.
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4 Coaches Wearing Their Podium Pants! PC: Lisa B
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Proud!
It’s been a pretty big week for your CrossFit Evolve coaches and I’m going to brag about them for just a second. You see, I love the coaches like family because they are part of my family. And just like when my kiddos do something so great that I can’t even stand it, I get that same feeling when these guys pull off big things. So this past week has been pretty great.
First, Stine qualified for the Mid Atlantic CrossFit Challenge, one of the Sanctional Events that leads to the CrossFit Games. Not only did she qualify, she finished 9th overall. Of the 20 women who get to move on are some pretty well know CrossFit athletes. There are also some big names who failed to make the cut. But number 9 with the Danish flag next to her name sits Stine. This is a big deal and it was hard earned through years of tireless work. Way to go Stine!
Then this weekend, the Fab Four of KV, Tay, Joshy and Jefe finished first at the Barbells and Badges Comp. I don’t think that this first place finish qualifies them for the CrossFit Games, but standing on the podium at any CrossFit Competition these days is hard, and taking that first place spot is effin legit without a doubt. These guys work as a team as coaches and they worked as a team this weekend, rising each other up and putting it all together. Strong work you guys!
Being good at CrossFit isn’t necessarily required to be a great CrossFit Coach, but it certainly doesn’t hurt. And it’s important to know that when one of the coaches gives you a push and encourages you to go just a little further than you’re comfortable with, you know that they do this themselves when they’re on the gym floor. They’re leading by example.
I’m proud AF of these guys, and you should be too!
