Friday, January 2, 2009
Evolved Athletics 1st WOD for the New Year
Sat. 1-3-09 NO BOOT CAMP TODAY!
Sat. 1-3-09 NO BOOT CAMP TODAY!!
Hey Crossfitters,
It’s a brand new year and we have a brand new gym to move into. We’ve come along way in the past two years. I’ve had the pleasure of meeting and becoming good friends with many great CrossFitters through this program. Each one of you have become like family to me. I truly appreciate your support and commitment to the CrossFit program and to me. I look forward to many more years training everyone and watching each one of you succeed in reaching your fitness goals.
I will not have class on Fri. 1-2-09 and will not have BOOT CAMP on 1-3-09. I will be in the process of moving our equipment into the new facility and getting it ready for everyone on Mon. 1-5-09 for our first W.O.D. in our new HOME.
For the month of January we will be using a 1500 sqft. temporary unit to do our WOD’s out of until Feb. 1st, ’09 when our bigger 3000 sqft unit is complete. Please hang in there with me through this transition period. It will be worth the wait once our new CrossFit training facility is complete.
New address is: 16120 San Carlos Blvd. Unit 4 (next to Metro PCS)
Parking in the back available
Back of bldg. (Unit 3B)-Temporary CrossFit Unit
Front of Bldg:Vegas Experience Metro PCS Unit 4 Evolved Athletics/CrossFit
Thursday, January 1, 2009
Fri. 1-2-09 NO CLASSES TODAY!!
Fri. 1-2-09 NO CLASSES TODAY!!!
Hey Crossfitters,
It’s a brand new year and we have a brand new gym to move into. We’ve come along way in the past two years. I’ve had the pleasure of meeting and becoming good friends with many great CrossFitters through this program. Each one of you have become like family to me. I truly appreciate your support and commitment to the CrossFit program and to me. I look forward to many more years training everyone and watching each one of you succeed in reaching your fitness goals.
I will not have class on Fri. 1-2-09 and will not have BOOT CAMP on 1-3-09. I will be in the process of moving our equipment into the new facility and getting it ready for everyone on Mon. 1-5-09 for our first W.O.D. in our new HOME.
For the month of January we will be using a 1500 sqft. temporary unit to do our WOD’s out of until Feb. 1st, ’09 when our bigger 3000 sqft unit is complete. Please hang in there with me through this transition period. It will be worth the wait once our new CrossFit training facility is complete.
New address is: 16120 San Carlos Blvd. Unit 4 (next to Metro PCS)
Parking in the back available
Back of bldg. (Unit 3B)-Temporary CrossFit Unit
Front of Bldg:Vegas Experience Metro PCS Unit 4 Evolved Athletics/CrossFit
Wednesday, December 31, 2008
Thrs. 1-1-09 HAPPY NEW YEAR's DAY!
Thrs. 1-1-2009 HAPPY NEW YEAR’s DAY!
Hey Crossfitters,
It’s a brand new year and we have a brand new gym to move into. We’ve come along way in the past two years. I’ve had the pleasure of meeting and becoming good friends with many great CrossFitters through this program. Each one of you have become like family to me. I truly appreciate your support and commitment to the CrossFit program and to me. I look forward to many more years training everyone and watching each one of you succeed in reaching your fitness goals.
I will not have class on Fri. 1-2-09 and will not have BOOT CAMP on 1-3-09. I will be in the process of moving our equipment into the new facility and getting it ready for everyone on Mon. 1-5-09 for our first W.O.D. in our new HOME.
For the month of January we will be using a 1500 sqft. temporary unit to do our WOD’s out of until Feb. 1st, ’09 when our bigger 3000 sqft unit is complete. Please hang in there with me through this transition period. It will be worth the wait once our new CrossFit training facility is complete.
New address is: 16120 San Carlos Blvd. Unit 4 (next to Metro PCS)
Parking in the back available
Back of bldg. (Unit 3B)-Temporary CrossFit Unit
Front of Bldg:Vegas Experience Metro PCS Unit 4 Evolved Athletics/CrossFit
HAPPY NEW YEAR!!
Evolved Athletics, Inc.
2009 Training Plans
New Member ONLY - Initial Sign Up: $120.00
(6-semi-private sessions + 2 weeks of Team Group Training + 4-Sat. BOOT CAMPS)
Single Member-Team Group Training Plan
1 Month Training Pay as You Go: $120.00
Month to Month EFT: $99.00 (no contract)
3 mo. Paid in Full: $267.00 (SAVE $93.00)
6 mo. Paid in Full: $504.00 (SAVE $216.00)
12 mo. Paid in Full: $948.00 (SAVE $492.00)
Married Couples- Team Group Training Plan
1 Month Training Pay as You Go: $188.00
Month to Month EFT: $178.00 (no contract)
3 mo. Paid in Full: $480.00
6 mo. Paid in Full: $900.00
12 mo. Paid in Full: $1680.00
Family- Team Group Training Plan:
(Up to four family members)
1 Month Traininig Pay as You Go: $376.00
Month to Month EFT: $366.00 (no contract)
3 mo. Paid in Full: $987.00
6 mo. Paid in Full: $1860.00
12 mo. Paid in Full: $3480.00
Youth-Team Group Training Plan (12-19)
1 Month Training Pay as You Go: $75.00
Month to Month EFT: $50.00 (no contract)
3 mo. Paid in Full: $129.00
6 mo. Paid in Full: $180.00
12 mo. Paid in Full: $240.00
DISCOUNT- Team Group Training Plan
Police, Fire, S.W.A.T.,
Coast Guard, Corporate-(10 or more employees)
1 Month Training Pay as You Go: $75.00
Month to Month EFT: $50.00 (no contract)
3 mo. Paid in Full: $129.00
6 mo. Paid in Full: $180.00
12 mo. Paid in Full: $240.00
Tuesday, December 30, 2008
Wed. 12-31-08 W.O.D. HAPPY NEW YEAR!
Wed. 12-31-08: W.O.D.: Spartan 300
HAPPY NEW YEAR!!!
Warm Up: 2 Rounds
10 Bar Only Overhead Squats + 10 Bar Only Shoulder Presses + 10 Bar Only Upright Rows + 5 Bar Only Overhead Lunges each leg
Complete: Advanced 4 Rounds, Beginner – Intermediate 2 Rounds:
5 KB Thrusters
10 Burpees
15 Wall Ball Shots
20 Burpees
25 KB SDL High Pulls
Total: 300 Reps Total
BB Thrusters=20
Burpees=120
Wall Ball Shots=60
KB SDL High Pulls=100
Monday, December 29, 2008
Tues. 12-20-08 W.O.D.
Tues. 12-30-08: W.O.D.:
60 sec. Mountain Climbers + 10 KB Windmills each side
Run to Buckets & Back + Row 500m.
60 sec. Mountain Climbers + 10 KB Windmills each side
2-Laps Around Bldg. + Row 300 m.
60 sec. Mountain Climbers + 10 KB Windmills each side
Sunday, December 28, 2008
Mon. 12-29-08 W.O.D.
Mon. 12-29-08: W.O.D.
Warm-Up:
30 Mountain Climbers
30 KTE or lying leg raises
30 Alt. Leg/Arm Pikes
60 sec. Lateral Planks on Forearm
(Complete 3 rounds)
10 Single Arm KB Swings (each arm)
10 KB Push Presses (men 50-70lb, women 20-40lb)
10 Body Rows on Rings or Pull Ups on Bar
10 KB Plank Rows (each arm) Balance 1-Arm on MB
Saturday, December 27, 2008
BIG D 5- BARS of DEATH WEEK 1
Friday, December 26, 2008
Sat, 12-27-08 NO BOOT CAMP TODAY!
Sat. 12-27-08 NO BOOT CAMP TODAY!
Thursday, December 25, 2008
Fri. 12-26-08 W.O.D.
Fri. 12-26-08 BOOT CAMP: 9:00 am ONLY!!!
NOTICE: I am only having (ONE) 9:00am BOOT CAMP class on Fri. 12-26-08.
NO BOOT CAMP ON SATURDAY MORNING!!
W.O.D.: 4 rounds
Complete all 4 rounds at 1 exercise before moving to the next exercise. 1 min. of work with 20 sec. of rest for 4 rounds/exercise. Complete as many reps as possible per round.
Leg Raises
Squats
Mountain Climbers
Lunges
Push Ups
Planks
Wall Sits
Lateral Shuffles
Wednesday, December 24, 2008
Thrs. 12-25-08 HAPPY HOLIDAY!
Thrs. 12-25-08
HAPPY
NOTICE: I am only having (ONE) 9:00am BOOT CAMP class on Fri. 12-26-08.
NO BOOT CAMP ON SATURDAY MORNING!!
Merry Christmas CrossFitters!
Merry

ROWER WARNING!!




Tuesday, December 23, 2008
Wed. 12-24-08 W.O.D.
Wed. 12-24-08 W.O.D.:
NOTICE: MORNING CLASSES ONLY!!! NO EVENING CLASSES!!
Warm Up: 1 Round
High Knees slow/fast + Shoulder Stretches + Squats + Lateral Shuffle
W.O.D.: (45 min. to complete with the highest WATT’s average on the rower)
15-Ring Body Rows
Walking Kettlebell Swings down/back
60 sec. Row for highest WATT average
KB Carry Up/Down Stairs
Temporary CrossFit space for January
Monday, December 22, 2008
Tues. 12-23-08 W.O.D.
Tues. 12-23-08 W.O.D.:
Warm Up: 1 Round
Shoulder Circles + High Kness Slow/Fast + Squats + Lateral Shuffle + Bear Crawl + Lateral Plank Walks
W.O.D.: 5 Rounds Best Time
10-Burpees + Run Front Lot + 20 Push Ups + Run Front Lot + 30 Dips + Run Front







