Paleo speakers coming to EVO, 6pm tonight, July 30th!

ATTENTION CROSSFIT EVO!! No regular class at 6:00PM!!

Today we will be having a special guest coming to speak with everyone about Paleo and give you alot more information about the diet and how it works at 6:00PM!!

Coach Sean Coonce is a good friend of mine from Dogtown CrossFit, and their resident nutritional consultant and Paleo expert! He has a vast amount of knowledge about Paleo and general nutrition, which is why I asked him to come talk to you all. He has even offered to individually consult any EVO member who wants to discuss nutrition and set executable goals.

Regular class will be at 5:00PM and possibly another regular class running concurrently with the Intro class at 7:00PM! He has a lot of good information, and I know you all have a lot of questions, so I feel a full hour is required.

Schedule Change for CrossFit

Starting Saturday, August 4th the CrossFit On-Ramp class will begin at 10am.  The regular CrossFit class will start at 9am.

If you can not make the 9am class, come to the 10am but be warned more attention will be paid to any  new beginners.

A one time mandatory On-Ramp Fundamentals class will be required for all beginners, more details to come shorty on this class.

Thank you.

Quick Reminder No Regular Classes Saturday 7/14 due to Grand Opening

Just a quick reminder there will be no regular classes on Saturday July 14th due to our Grand Opening Event.  Below is an outline of the day.

10am - TKC 1st Pretest Continues
11am - Doors Officially Open
11:30am - Lunch and Snacks Available.
12pm - TKC Pretest Ends, CrossFit Mini Games Begin.
1pm - Demos Begin
2pm - Demos/Presentations end, Hang Out and Additional Picture Time.
3pm - Doors Close

See you all there!!

Grand Opening "Mini" Games Details along with Prizes Announced

The 2012 CrossFit games are same weekend as our Grand Opening.  For our Grand Opening Event we have decided to hold our own "Mini" CrossFit Games.  People will have a chance to participate and earn tickets which they can use to enter drawings for different prizes.  The "Mini" Games will begin at around 12pm July 14th.  Anyone can participate, children and adults.  BRING AND INVITE anyone you think is interested.  For less than 5 mins of work you can potentially win 2 months free training!    

How it works.  

There will be 4 stations. (Push Ups, Sit Ups, Box Jumps, and Squats).  Each participant will have exactly 60 seconds to do as many repetitions as possible at each station.  There will be a judge at each station that will count each rep.  At the end of the 60 seconds the judge will award the participant tickets based on rep count.  The more reps counted the more tickets a participant will earn.  A maximum of 5 tickets can be earned, 1 ticket will be award to anyone who participates.  Judges determine Reps, there will be no arguments or disputes with judges.  What they say goes.  

Participants are not required to do every station.  Participants can only do each station once.  Once a participant is done collecting all the tickets they must turn the tickets into our raffle bowl.  Tickets for prizes will be picked out of the bowl.  

Workouts and Reps done in 60 secs for tickets

Squats - (Rear end must touch Med Ball)

5 tickets - 50+ 

4 tickets - 40 

3 tickets - 30 

2 tickets - 20 

1 ticket -  <19 

Push Up - (Release bottom) (Men must do from toes, ladies and children can do from knees)

5 tickets - 40+

4 tickets - 31-39

3 tickets - 21-30

2 tickets - 15-20

1 ticket - <15

Sit-Ups -  (Hands must touch ground by feet)

5 tickets - 50+ 

4 tickets - 40 

3 tickets - 30 

2 tickets - 20 

1 ticket -  <19 

Box Jumps - (Must stand all the way up on the box)(Men 20", Women and Children 12")

5 tickets - 40+
4 tickets - 31-39

3 tickets - 21-30

2 tickets - 15-20

1 ticket - <15

PRIZES*:

Grand Prize - 2 Month Membership Single Program (1 Winner)

1 Month Membership Single Program (1 Winner)

1 10 Class Power Pack (2 Winners)

1 T-shirt (Grand Opening if still available or Regular Shirt) (5 Winners)

*Prizes may vary based on number of participants. 

Final Rankings for June 2012

Here are the final rankings for the month of June.  Hope the CrossFitters are seeing an improvement in their Avg. per class.  Keep it up.