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CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
10/01 WOD - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (13/12)
Workout
10/01 WOD
"Excitement comes from the achievement. Fulfillment comes from the journey" Winning the award is exciting. Fulfillment is looking back at the hard work put in. There's irony when you think about defining moments. We build up in our minds that accomplishing that "thing" will be ultimate. And when we get there, "hell yeah will it be exciting!" But the podium does not change who we are. The real defining moments were the experiences that led up to those big achievements.The trials, the tribulations and the late nights. The deep and unforgettable relationships we build through the blood, sweat and tears. The dopamine hit comes when we win, hit the goal, or get the promotion. The ever-lasting fulfillment comes from the journey.
Warm-up
Mobility: 1-2 minutes each
- puppy pose
- shoulder to floor
- wrist stretches
- couch stretch
- pigeon pose
- butterfly
- straddle
- kneeling split
Hold it (AMRAP - Rounds and Reps)
20 minute AMRAP of:
- 15 calorie any erg
- 30 Russian KB swings 24/16 kg (green/yellow)
- 1 minute hollow hold (accumulated) // alternate with 1 minute plank
Stimulus:
- steady movement at a conversational pace
modifications as needed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 01, 2020
Male Clients
1
3
Pete
4:30 PM CrossFit
7 + 3
2
Cameron
Shepherd
8:15 AM CrossFit
5 + 45
3
Matthew
Emmons
8:15 AM CrossFit
5 + 30
4
Thomas
Walker
6:00 AM CrossFit
5 + 21
ski
5
Mark
Richardson
9:30 AM CrossFit
4 + 45
ski
6
Gil
Gomez
12:15 PM CrossFit
4 + 30
ski
7
Dan
Meller
12:15 PM CrossFit
4 + 11
ski
8
David
Spungin
12:15 PM CrossFit
4 + 8
row
9
Duncan
Emmons
8:15 AM CrossFit
5 + 45
10
Craig
Tebol
12:15 PM CrossFit
5 + 30
bike, #35 kb
11
michael
doyle
5:30 PM CrossFit
5 + 15
12
John
Hays
9:30 AM CrossFit
5 + 0
bike, banded,
13
Keith
Davis
5:30 PM CrossFit
4 + 45
Female Clients
1
Brooke
Bemis
12:15 PM CrossFit
6 + 0
bike
2
Susan
McDonald
8:15 AM CrossFit
5 + 28
3
Beata
Wyatt
9:30 AM CrossFit
5 + 10
row
4
Annie
Dougherty
4:30 PM CrossFit
5 + 2
5
Amanda
Spungin
9:30 AM CrossFit
5 + 0
bike
6
Ruthann
Christensen
12:15 PM CrossFit
4 + 5
bike
7
Whitney
Maibach
6:00 AM CrossFit
5 + 7
row, #25kb
8
kathy
long
8:15 AM CrossFit
5 + 4
9
Vicki
Spicer
8:15 AM CrossFit
5 + 0
10
Kathy
Griffiths
8:15 AM CrossFit
4 + 45
11
Kerry
Riefenberg
3:30 PM CrossFit
4 + 20
bike, ski, row, blue kb
12
Gina
Steadman
9:30 AM CrossFit
4 + 12
ski, blue kb
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