CrossFit Evergreen – CrossFit

“I want to see it before I believe it.”

We are visually oriented people. We seem to trust our eyes more than our senses.

That’s why we call our ultimate direction our “vision.” It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task; but because we need to see it, before we believe it.

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See coach’s board

Shuffleboard (Time)

(Approx. 25 min.)

– 800m run

– 25 thrusters MRx: 75/55; Rx: 95/65; Rx+ 135/95

– MRx & Rx: 15 C2 B puul-ups; Rx+:15 bar muscle-ups

– 800m run

– 25 OHS (same weights)

– 25 t2b

– 800m run

– 25 front squats (same weights)

– 35 C2B pull-ups
– choose a weight that you can do 15+ reps unbroken when fresh


(also Rx if weather or injury prohibits you from running)

– 1,000m row

– 800m ski

– 50/35 Calorie Echo Bike

Unbroken Midline #1 (Time)

60-50-40 GHD sit ups (Rx+)

(10 minute cap)
-reaching for unbroken sets today

– rest as needed between sets

– consider even a slight pause to be a break of that set.


– 90-75-60 abmat or V-ups

– fewer reps in a set

– weighted sit-ups

Unbroken midline #2 (Time)

asme as the last one