CrossFit Evergreen – CrossFit

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear

If someone has 10 coins, are they rich? Let’s say no.
What if they have 100 coins. Probably not.
What about 1,000 coins?

There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place.

But… we know it wasn’t *just* the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up.

A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it’s all that matters.

View Public Whiteboard

Strict Press

All Sets Based Off 1RM Strict Press

1 Set of 5 @ 65%

1 Set of 5 @ 73%

3 Sets of 5 @ 78%

1 Set of 5+ @ 78%

Rest 1-3 Minutes Between Sets.

FLOW: Complete 5 sets of 5 unbroken strict presses from a rack. For the final set, complete 5 or more unbroken strict presses. This is essentially a “near max set.” Leave 1-2 reps in the tank.

STANDARDS: Knees stay locked. Bar touches the shoulders in the bottom position. Elbows fully lockout at the top with the head through the arms.

SCORE: Enter reps completed for the set of 5+


2-3 warmup sets to 65%



– Sub Dumbbells

“Square Up” (Time)

4 Rounds For Time:

1000 Meter Bike

8 Shoulder to Overhead

16 Box Jump Overs

MRx: 95/65, Rx: 115/85, Rx+: 155/105

Box- MRx: 24/20 Step Overs, Rx: 24/20 jumpovers, Rx+: 30/24 jump overs

BIKE: Less than 2:30 each round.

S2OH: Strict press, push press, push jerk, or split jerk from the floor (no racks). Should be a weight we can complete in 1-2 sets and in less than 1:00.

BJO: Less than 1:30.

SCORE: Total time.


– Pace the bike in a way that will allow for 1-2 sets on the barbell.

– The shoulder to overheads will be a grind but we should aim for unbroken sets. Focus on a solid front rack position between reps and through out the dip and drive of each rep.

– Find a steady pace on the box jump overs that will allow us to stay moving and get right back out to the run.

Warmup to workout weight. Then…


500 Meter Bike

4 Shoulder to Overhead

4 Box Jump Overs



– 500m Row

– 400m Ski

– 300m Air Run


– Reduce Reps

– Reduce Loading

– Sub Dumbbells


– Reduce Box Height

– Reduce Reps

– Squat Jump To 6″ Target

– Broad Jumps