CrossFit Evergreen – CrossFit

“If you aim at nothing, don’t worry, we’ll hit it.”

A clear and defined goal seems like an obvious first step. It is however, often missed. It’s not that we don’t have any general goals or directions in mind; it’s that we tend to lack crystal clear specificity. We lack the concrete intentions that we need when we hit the chaotic storm. If we have to pause to think about what our goals are, we haven’t yet defined them to the extent we need to have them stick. They need to come to our lips in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable. “I need to get better with money” turns into “I will have $40 each payment transferred to my retirement account.” I want to get fitter turns into “I will eat 3 quality meals per day, 6 days a week, and go to the gym on M,T,W, F, and Saturday.

Be intentional. Specificity is everything.

View Public Whiteboard


See Coach’s board.

Hurts so good (AMRAP – Rounds and Reps)

16 min AMRAP of:

– 50 bar facing burpees

– 50 OHS

– 40 toes 2 bar

– 40 Hang squat cleans

– 30 kipping HSPU

– 30 thrusters

MRx: 65/45, Rx: 95/65
– moderately light weight today, something we can cycle 21+ unbroken reps

– this is about managing shoulder fatigue, break barbell movements early with disciplined rest breaks

– T2B and HSPU are potenial roadblocks, pace around them.

Ab-Way To Heaven (Time)

50 V-Ups

22 Push Ups

50 Flutter Kicks

10 Pull ups

40 V-Ups

20 Push Ups

40 Flutter Kicks

9 Pull Ups

30 V-Ups

18 Push Ups

30 Flutter Kicks

8 Pull Ups

20 V-Ups

16 Push Ups

20 Flutter Kicks

7 Pull Ups

10 V-Ups

14 Push Ups

10 Flutter Kicks

6 Pull Ups
Skill Conditioning. Work on form.