Thursday 11/12/2015

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This weekend is the Iron Curtain competition up in Longwood, at CrossFit Evolution. One of my favorite parts of competing is having everyone there and everyone going through the “suck” together. We have quite a … Read More

Wednesday 11/11/2015

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Happy Veteran’s Day. Thank you to all those who have served, are serving, or plan to serve. The world that we live in is an absolutely crazy one. We are sheltered from many of the … Read More

Tuesday 11/10/2015

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SWOD: Back Squat (5-5-5-5-5) Fitness: Tabata Sit Ups Air Squat Rx: Tabata Double Unders Back Squat (75/45) Beyond Rx: Tabata Double Unders Back Squat (75/45) SWOD: For Rx and Beyond Rx aim to hold the same weight over the 5 … Read More

Monday 11/9/2015

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Check out our 9am class having some fun! We have 12 people going to compete in the Iron Curtain this weekend. This event is in Longwood, at CrossFit Evolution. This is one of our favorite … Read More

Friday 11/6/2015

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  You know it’s always humbling when someone takes the time out of their day to sit and tell me how we’ve impacted their life, write a testimonial, or even just give a hug and … Read More

Thursday 11/5/2015

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SWOD: Sumo Deadlift (5×5 @ 77%) WOD: For time, 200m Run 21 Deadlift 3 Rope Climbs 400m Run 15 Deadlift 2 Rope Climbs 600m Run 9 Deadlift 1 Rope Climb

Wednesday 11/4/2015

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  Starting this Friday, 11/6, we will begin our youth running program. Coach Rachael will be helping the youth of the area learn how to run properly using drills and skills as well as implementing … Read More

Happy Birthday Richie!

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Today is Richie’s birthday and he has requested some CrossFit and workout classics. For those that don’t know Richie, he comes in the evenings, generally to the 4:30 class, loves the Yellow Jackets and when … Read More

Monday 11/2/2015

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  I hope everyone had a great Halloween weekend. Try not to eat all the candy you got this weekend in one sitting. If you want to get rid of the leftover candy you have … Read More

Friday 10/30/2015

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For anyone interested in joining the comp team that Coach Mike started, here are the details on the program moving forward. You will NOT be doing both WODs with the class and this program. That … Read More

Thursday 10/29/2015

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So often people ask us why they don’t have the muscular development they are looking for or what it takes to look “cut.” Though there are a number of factors to take into consideration with … Read More

Wednesday 10/28/2015

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This weekend we have a couple of awesome events going on that people in our community will be participating in. Boo Run – This annual 5k run will be in downtown Lakewood Ranch and will … Read More