CrossFit Evergreen – CrossFit

“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle

There are habits we can see, and habits we cannot.

There’s the physical side of habits which are easier to identify. Do we wake up at the same time every day? Do we show up to the gym consistently to train? Do we hold true to the nutrition plan we set out?

What’s more challenging, is to look further inward. And seek out the invisible habits. To reflect on the way we think.

When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, how did we feel?
When the gossip arrived in the locker room, what were our first thoughts?

If our thoughts become actions, this must be where we start.

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“Count Down” (AMRAP – Reps)

AMRAP 5: Single Dumbbell Box Step-ups

AMRAP 5: Calorie Row

AMRAP 4: Single Dumbbell AbMat SitUps

AMRAP 4: Calorie Row

AMRAP 3: Single Dumbbell Farmers Carry

AMRAP 3: Calorie Row

AMRAP 2: Single Dumbbell Glute Bridges

AMRAP 2: Calorie Row

AMRAP 1: Single Dumbbell Lateral Burpees

AMRAP 1: Calorie Row

Dumbbell: MRx: 30/15, Rx: 40/25, Rx+: 50/35

Box: 24/20
INTENTION: Get in a big sweaty workout on our active recovery day. There is no rest between AMRAP’s. Switch arms whenever you’d like on the box step-ups (alternate legs), the farmer’s carry.

SCORE: Enter reps completed at each station. Every 100ft. on the farmer’s carry is 1 rep. Your overall score will be the sum total.

Modifications

SINGLE DUMBBELL BOX STEP-UPS

– Reduce/Remove Weight

– Single Dumbbell Step Back Lunges

CALORIE ROW

– Sub Any Other Machine

SINGLE DUMBBELL AbMat

– Reduce Load

– No weight

SINGLE DUMBBELL FARMERS CARRY

– Reduce Load

– Single Dumbbell Floor Press (If Lacking In Space)

SINGLE DUMBBELL GLUTE BRIDGES

– Reduce Load

– NO Weight

SINGLE DUMBBELL LATERAL BURPEES

– Regular Burpees