02 August 2018


Evolution A:
“The Takedown”

1 Clean
2 Front Squats
1 Shoulder to Overhead

Rest up to 5:00 then,

Evolution B:

“Nasty Girls”

Three Rounds for Time:
50 Squats
10 Hang Power Cleans (135lb. / 95lb.)
Run 100 Meters (to Krav Maga)
7 Bar Muscle Up’s (or 15 Pull-ups and 15 Push-ups)
Run 100 Meters

Note: Evolution A comes from the World Police and Fire Games CrossFit Competition. On Athletes will have 10 Minutes to determine their maximum complex weight. The first repetition can either be a Power of Squat Clean. If the athlete uses a Squat Clean, this will meet the requirement of the first Front Squat. Evolution B is an “Old School” original CrossFit workout, made famous following a YouTube video that went viral, featuring original CrossFit female athletes Nicole, Annie and Eva. It’s gonna’ be a good one!


We Love Hylie!


Thursday Special Programs

5:15PM – 6PM – Combined Bag Class and Yoga (6 x 2:00 rounds + technique and yoga)


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