CrossFit Evergreen – CrossFit

“You’re not your job. You’re not how much money you have in the bank. You’re not the car you drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)

The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.

If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… how would one describe us?

Let character be what defines us. Let it be our loudest statement.

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Front Squat

Tempo Front Squat

On the Minute x 9:

1 Tempo Front Squat


3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

Sets 1-3: 63%

Sets 4-6: 67%

Sets 7-9: 71%


-Our percentages are increasing by 3% across each lift

-The percentages used are based off your 1RM Front Squat

-Each lift should take 9 seconds to complete:

-3 Seconds Down

-3 Seconds Bottom Pause

-3 Seconds Stand


Stairmaster (Time)

For Time: (25 Min Cap)


Row Calories

Single Dumbbell Box Step-Ups (40/25) (Rx+=50/35) (24″/20″)

Directly Into…


Alternating Dumbbell Snatches (40/25) (Rx+=50/35)

Wallballs (20/14)


-Working through two couplet workouts today with no rest between

-The flow of the workout goes as follows:

30 Calorie Row

30 Dumbbell Box Step-ups

20 Calorie Row

20 Dumbbell Box Step-ups

10 Calorie Row

10 Dumbbell Box Step-ups

Directly Into…

10 Alternating Dumbbell Snatches

10 Wallballs

20 Alternating Dumbbell Snatches

20 Wallballs

30 Alternating Dumbbell Snatches

30 Wallballs

-We expect this workout to take anywhere between 15-25 minutes to complete



-The goal of the first part today is to simply not stop moving

-Row and step-up at a pace that allows you to keep moving, and that allows you to thrive through the second half of the workout (where we will have to break the movements into sets)

-In this workout, there are as many reps in the rounds of 10 and 20 combined as there is in the set of 30 alone

-Move methodically through the opening set of 30 and try to maintain that pace on the 20’s and 10’s


-The movements in part 2 are ones that we’ll likely have to break-up into several sets

-Let’s control the speed through the 10’s and the 20’s, allowing you to push through the final sets of 30 at each movement

-Here are a few options on how to approach each set:

Set of 10

1 Set: 10

2 Sets: 5-5

Set of 20

1 Set: 20

2 Sets: 10-10 or 12-8

3 Sets: 8-7-5

4 Sets: 5’s

Set of 30

1 Set: 30

2 Sets: 20-10 or 15-15

3 Sets: 10-10-10 or 12-10-8

4 Sets: 8-8-7-7