CrossFit Evergreen – CrossFit

“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale

The terrifying thing about excuses, is that it blinds us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time.

On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.

Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.

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Metcon (Time)

For Time:

45 Hang Power Snatches

90 Wallballs

BB-MRx: 75/45, Rx: 85/55, Rx+: 95/65

WB-MRx: 14/10, Rx: 20/14
INTENTION: See if we can hold on for bigger sets of snatches and wallballs than we normally feel comfortable with.

SCORE: Total time.

“C2 Cindy” (AMRAP – Rounds and Reps)


5 Pull-ups

10 Push-ups

15 Air Squats

Every 5 Minutes [Starting at 0:00]:

500 Meter Row

*Pick-up where you left off after row

ROW: Less than 2:30 per 500m.

“CINDY” ROUNDS: Each full round should take less than 2:00.

SCORE: Total Rounds + Reps of “Cindy.”

FLOW: At the start of the workout complete a 500m row. As soon as the row is complete, perform as many rounds and reps of “Cindy” as possible until the 5:00 mark. At the 5:00 mark, head back to the rower for another 500m. When the row is complete, head back to wherever you left off on your “Cindy” rounds and start chipping away (if you stopped at 10 air squats, begin with the 11th air squat). Continue on with this pattern until the 20 minutes is up. You will row a total of 2,000m (4 row efforts).


– Find a pace on the row that will allow you to maximize your “Cindy” rounds.

– Focus on fast transitions from movement to movement within “Cindy.”

– Find a sustainable pace on your “Cindy” rounds.

– Break up the pull-ups and push-ups from the start if these movements tend to trip you up in workouts.


100m Row

2 Pull-ups

4 Push-ups

6 Air Squats



– Reduce Reps

– Use A Band

– Strict Pull-Ups

– Alternating Double Dumbbell Plank Rows


– Reduce Reps

– Elevate Hands


– Reduce Reps


– 400m Ski

– 1000m Bike

– 400m Run

– 300m Air Run