CrossFit Evergreen – CrossFit

“Life is change. Growth is optional. Choose wisely.”

We can all agree that the single constant in our universe is that things will change. From the most successful, to the struggling, we’ll all experience change.

Yet there is something that separates the successful and the struggling. Not the type of change – because that’s again just part of our world. But instead, the response to it.

Change isn’t positive or negative in and of itself. It is our internal interpretation of the event that dictates whether it was good or bad. Where thoughts become actions, perception becomes reality.

When we actively remind ourselves that events don’t shape our world, and that our thoughts towards them do, we can see the growth opportunity in every moment. We just have to look for it.

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Metcon (Time)

For Time:

1000 Meter Row

40 Box Jumps (24/20)

15 C2B Pull-Ups

40 Dumbbell Box Step-Ups (50/35# to 24″/20″)

15 C2B Pull-ups

40 Box Jumps

1000 Meter Row

-A “down and back chipper”, involving a moderate sized distance on the rower.

-A gymnastic/weight combination in the center (C2B + DB Box Step-Up) where individual pacing will be important.

-This is a chance for us to keep the C2B fresh in our repertoire.


-This is a decent sized effort. We will be in the near 20:00 time range, naturally varying among athlete levels.

-The row and box jumps pace in the front half. We are thinking gymnastics.

-Push the gymnastics in the middle

-Bring it home strong in the second half.


Upper Body:

1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute

3. Wrist Stretches: 1 Minute

Lower Body:

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Straddle: 1 Minute

6. Kneeling Split: 1 Minute