10 min to find find max height box jump!


5 min AMRAP

  • 10 Push Press
  • 10 KB swings

REST 2 min

5 min AMRAP

  • 10 Front Squats
  • 10 SDLHP

L1: 115/75, 53/35   L2: 95/65, 35/25   L3: 75/45, 25

*Use the same Barbell for push press and front squats, and same kettlebell for Swings and SDLHP*

pics 733

New upstairs track!!!

Coaches Notes

Get ready for the Evviva Turkey Meet! On Saturday, November 23 we’re hosting an unsanctioned Olympic weightlifting meet with a CrossFit twist! Check out details here: https://crossfitevviva.com/turkey-meet-registration/

New classes start this week:

  • 6:30 and 7:30 am Monday-Friday. Start your morning off right and get your training in early!
  • Big Dawg Training – 6:30 pm Monday and Wednesday. This is an advanced class, for people who wish to compete in crossfit, coached by Calden. Athletes need to versed in all barbell and gymnastic movements! Approval needed before sign up.

Congratulations to everyone who is doing the nutrition challenge! You made it to the “free” week!

Please, have a few treats during the “free” week because you shouldn’t deny yourself foods that you love. But keep in mind that it’s NOT a free pass to go crazy with sugar, gluten, dairy or booze for seven days. The “free” week is an opportunity for you to learn how you feel when you add certain foods, in small amounts, back in to your diet. Does your stomach hurt when you eat dairy or gluten? Or do you feel totally normal? Be mindful of your choices and use the “free” week as a time to recharge, re-shop, and re-prepare for the final two weeks of clean eating.

You have to get back on the clean eating wagon next week so don’t fall too far this week!

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