CrossFit Evergreen – CrossFit


“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

Written by someone recognized as one of the greatest artists of time.

“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.

It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.

Greatness is never by chance. It is always by choice. The choice to do the work.

Emily (Time)

10 rounds for time of:

30 double-unders

15 pull-ups

30 squats

100-m sprint

Rest 2 minutes
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.
To learn more about Emily click here
– Overview: In this interval Hero workout, athletes will be challenged to push the pace each round and hold on for some big sets of pull-ups. Aim to complete each round in roughly the same amount of time.

– Double Unders: Reps should be completed in 45s or less.

– Pull-Ups: Reps should be completed in 45s or less.

– Air Squats: Reps should be completed in 1:00 or less.

– Run: The 100m sprint should take 30s or less.

– Score: Total time including rest. If capped, add 1s for every incomplete rep. 100m = 1 rep.

– Hold on for unbroken sets of double unders. No need to move super fast here, we just want to be consistent and minimize tripping.

– Let’s push ourselves on the pull-ups today and try to complete the 15 reps in 2 sets or less each round.

– Complete the air squats at a fast, yet sustainable pace each round.

– The 100m sprint is meant to be fast. Push the pace knowing you have a 2 minute rest immediately after.


10 Double Unders

5 Pull-ups

5 Air Squats

100 Meter Run



– Reduce Reps

– 45 Single Unders

– 30 Plate Hops

– 30s Effort On Any Machine


– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows


– Reduce Reps

– Squat To A Box

– Reverse Lunges


– Reduce Distance

– 30s Time Cap

– 125m Row

– 100m Ski

– 250m Bike

– 75m Air Run