CrossFit Evergreen – CrossFit

“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.

What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt us, where our discipline can see the temptations for what they are, and make the right decision.

This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

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“Repititon” (AMRAP – Reps)

5 Rounds For Reps

400 Meter Ski

Max Unbroken Toes to Bar

400 Meter Run

Max Unbroken Dumbbell Bench Press

Dumbbells: MRx: 30/15, Rx: 40/25, Rx+: 50/35
– Long, sweaty grind for our active recovery day.

– Athletes can hang on the bar as long as they’d like. As soon as the feet hit the ground, the set is complete.

– Athletes can pause in at the top or in the bottom of their dumbbell bench. As soon as the dumbbells touch the floor, the set is complete.

– Score: Enter total toes to bar reps as well as total bench press reps. Overall score will be the sum total.


1:00 Ski

10 Scap Retractions

10 Kip Swings

5 Knees To Chest

3 Toes To Bar

:30 Ski

10 Push-Ups

5 Light Dumbbell Bench Presses

5 Workout Weight Dumbbell Bench Presses



– 500m Row

– 400m Run

– 1,000m Bike


– Toes To As High As Possible

– Knees To Chest

– Hollow Rocks


– Sub Barbell

– Single Dumbbell



1. Child’s Pose

2. Shoulder to Floor

3. Wrist Stretches

4. Laying Front Rack Stretch

5. Down Dog


1. Couch Stretch

2. Pigeon Pose

3. Standing Forward Fold

4. Spiderman Hold

5. Frog Stretch