CrossFit Evergreen – CrossFit


“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein

We choose the world we live in. And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it. The first step – awareness.

Let’s first recognize that we, by default, tend to gravitate towards “hostility”. This may sound strange at first, but when we think about it, we know that we are defensive creatures. And that a very active “fight or flight” mechanism lives within us. Our default interpretation can be to see things as “threats”. It can be very challenging to trust.

Not all of that is a bad thing. But magnify it, and imagine as if that is the universe we believe it to be – pure hostility. It’s a pair of red glasses we’ve placed over our eyes that we view the world. And despite holding the greenest of flowers in our hand… all we see is a red flower.

It starts with awareness of where we currently are. Brutally honest self-reflection.

It then turns into a choice… a choice of lens that we will view the world in.

Change our perception, and we change our world.

Do you feel like you live a more peaceful or hostile life? When was the last time something happened to you that was out of your control? How did you respond or react? Did you think “why me” or just simply think “it is what it is?”

Box It Up (Time)

8 Rounds For Quality:
8 Kettlebell Swings MRx: 35/20, Rx: 50/35
4 Shuttle Runs
8 Burpee Box Jump Overs (24″/20″)
4 Shuttle Runs

1 Shuttle Run = 50ft.
MRx: Burpee Box Step Overs
– The goal of today’s active recovery is to just move and sweat at a moderate intensity.

– Let’s make the main focus today to dial in our shuttle run pacing and improve our technique at the turn arounds.

– You can go as hard or as easy as you’d like during this workout.

– Score: Time

Warm Up

10 Light Kettlebell Swings

5 Workout Weight Kettlebell Swings

3 Easy Shuttle Runs

6 Burpees

6 Box Step-Overs

6 Box Jump Overs

3 Burpee Box Jump Overs

3 Fast Shuttle Runs



– Reduce Loading

– Reduce Reps

– Sub Single Dumbbell Hang Power Snatches


– Reduce Reps

– 7Cals On Any Machine


– Reduce Box Height

– Burpee Box Step Overs

– Regular Burpees

Mobility (No Measure)

Wrist Stretches
Down Dog
Happy Baby
Banded Hamstring Hip Opener
Roll Outs – Calves, Glutes, Quads, Thoracic
Corpse Pose

-Hold each pose for 3-5 deep breaths