CrossFit Evergreen – CrossFit


“Don’t bunt. Aim out of the ballpark.” – David Oglivy

One of the most dangerous things we can do in life is to dream too small.

When we dig to the root of what causes this, we find that it’s fear.

We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.

Spring Training (5 Rounds for reps)

Option B: Active Recovery

8 Rounds:
20s Max Kettlebell Swings 53 / 35 lb
10s Rest

Rest 1 Minute

8 Rounds:
20s Max Burpees Over Rower
10s Rest

Rest 1 Minute

8 Rounds:
20s Max Calorie Row
10s Rest

Rest 1 Minute

8 Rounds:
20s Max Push-ups
10s Rest
Rest 1 Minute

8 Rounds:
20s Max AbMat Sit-ups
10s Rest

– The goal of today’s active recovery is to just move and sweat at a moderate intensity.

– Athletes must complete all 8 rounds of 1 movement before moving onto the next.

– The kettlebell should swing all the way overhead.

– The burpees should be performed laterally to the rower. Athletes should jump over the rower with 2 feet.

– The monitor on the rower does NOT need to be reset between intervals.

– Athletes will rest 1 minute in addition to the 10s rest interval at the end of each of the 8 rounds.

– Score: Enter total reps of each movement completed. Overall score will be total reps.
Warm Up

10s KBS

10s Burpees Over Rower

10s Row

10s Push-Ups

10s Sit-Ups



– Reduce Loading

– Sub Single Dumbbell Hang Power Snatches


– Burpee To Target

– Regular Burpees

– Burpee Step-Over The Rower


– Ski

– Bike Erg

– Assault or Echo Bike

– Air Run

– Shuttle Runs


– Elevate Hands

– Knee Push-Ups


– Hollow Rocks

– Hollow Hold