CrossFit Adult ONLY Summer Potluck Game Night.

We decided to host an adult only CrossFit EVO Potluck Game Night on Friday Night August 26th at 7pm.  We wanted to do a Summer activity for all the CrossFitters.  This is an adult only event so please find someone to watch the kiddos if you have any.  Please bring some food or drinks as this is a potluck.  The game is a fun adult themed group game. The more people who come the better the game so try to get all your CrossFit Evo friends to show up.  In this game you’ll have to know everyone pretty well which I’m sure you all do.

So please join us for food, drinks, and tons of laughs.

No Regular Hapkido / Tiny Tiger Classes Friday & Saturday. No 10am CrossFit Saturday due to Testing and Graduation.

There will be NO regular Hapkido or Tiny Tiger classes on this Friday (7/22) and Saturday (7/23) due to belt exams and graduation.  The Saturday 10am CrossFit class will be cancelled as well due to Graduation.  You are more than welcome to come in and workout on your own (8:30-10:30) as long as you stay relatively quiet during testing.

We would like to wish all the students testing the best of skill on their exam.  You should have received a detailed email with notification if your child is testing.  If you are unsure if your child is testing please visit.  http://evomaa.net/hapkido/exams 

Friday July 22nd Juniors Exam (Current Belt Rank)

  • 5:00 pm for Green & Blue Belt Jrs.
  • 6:00 pm for White, Orange, and Yellow Belt Jrs.
  • 7:00 pm for Brown & Blue/Black Stripe Jr.s

Saturday July 23rd (Current Belt Rank)

  • 8:45 am – Tiny Tigers Exam (Blue – Red Belts)
  • 9:30 am – Tiny Tiger Exam (White – Green)
  • 10:30 – Belt Graduation

Remember all regular Hapkido and Tiny Tigers classes will be CANCELLED both Friday and Saturday.  Friday CrossFit classes will be ON, Saturday 10am CrossFit cancelled.

Join us for the Zootopia Ice Cream Movie Night

Join us for a summer movie night as we will be showing Zootopia on July 29th.  Zootopia is one of Disney’s latest hits to gross more than $340 million domestically at the box office.  We will be serving popcorn and create your own Ice Cream Sundae at this movie night.

Please come a little earlier to get a great spot on the mat to watch.  We will not be serving any type of food as dinner,  if you plan on coming or dropping off your child please have them fed before the movie begins.  Parents if you plan on dropping off your child that is fine but please be respectful of our time and arrive at 9:30pm for pick up.  We would like to go home as well.

Remember to wear comfortable clothes, bring a pillow maybe a blanket, and a water bottle if you get thirsty.  We have fliers on the front counter for you to invite your friends.  Hope to see you all there.

  • Date: Friday July 29th
  • Time: 7:30-9:30pm
  • What to bring: Pillow, blanket, and water bottle.
  • Invite a friend!

Join Us for Evolution’s 4 Year Anniversary

Can you believe it? We will be celebrating our 4 Year Anniversary on July 16th.  Time has just flown by, we still remember the long days of preparing and building out the facility, and then the days of 2-3 student classes.  Please join us on Saturday July 16th at 11am.  Hapkido Jr, Mini Cubs, and Tiny Tigers please wear your full uniform as we will take our annual group photo.  For the adults we will be taking a group photo on the CrossFit side.

We will be raffling off some free prizes like we do every year.  We will be offering refreshments and a build your own Ice Cream bar this year.  Also the photo booth will be back this so you can all take some goofy photos with your friends.

Thank you for your never ending support these last 4 years.  We hope to see everyone here on the 16th.  All regular classes will be cancelled on Saturday  as we set up for the Anniversary.

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CrossFit Events & Barbell Club Updates

Hello CrossFitters,

We wanted to give you all a few updates on some up coming events and a change to the Barbell Club.


Barbell Club

We have received good feedback about the new Barbell Club.  People seem to be enjoying the programming and its great to see more and more people joining the club and doing the workouts.  Now that we are a few weeks into the club we are noticing what is working and what isn’t working so great.  Below is a change we will be implementing as of tomorrow, May 18th.

  1. Barbell Club workouts posted for Monday and Wednesday MUST be done at 7pm on Monday and Wednesday.
    1. Reason: We have had people come in to do the Barbell Club programming at 5pm or 6pm instead of 7pm.  This is causing a couple of issues for us as we are limited to space, equipment, and coaching resources at 5pm or 6pm for the regular CrossFit classes.  We strategically set the club for 7pm to avoid the issues above.  We want to make sure we stay true to the CrossFitters who come to take a CrossFit class at 5 and 6pm.
  2. If you can’t do Barbell Club at 7pm on Mondays or Wednesday you CAN make it up the following day Tuesday/Thursday.  Those days are more focused on body weight exercises so there is a bit more space and equipment available.
    1. Note:  If you are making up the Barbell Club be aware there may NOT be a coach available to help you with tips or techniques.  If you need tips and technique advice please come to the dedicated club time at 7pm on Monday, Wednesdays, and 11am on Saturdays.  The coaches priority are the classes on the regular schedule.
    2. Note:  If you are making it up and for whatever reason the coaches need the space or equipment because the regular class is large we will politely ask you to stop.  We are sorry for the inconvenience but regular classes on schedule ALWAYS take priority over open gym.
  3. If we do see anyone doing the Barbell Club programming early on Mondays or Wednesdays, the coaches will politely ask you to stop.  No exceptions will be made even if 5pm or 6pm is small.  We don’t want anyone to think its ok when they see someone else doing it, then before you know it everyone will start to do it.
  4. If you are doing the Barbell Club or any class for that matter please put your equipment away.  This includes erasing those small little whiteboards and returning it to the stack so someone else can use it.

We hope you all understand these rules.  Remember Barbell Club is a supplement to our regular CrossFit classes.  Regular CrossFit classes will take priority over Barbell Club.  Please let us know if you have any questions.  Thank you.


Memorial Day Murph WOD

We will only be offering one CrossFit class over the Memorial Day holiday weekend.  For this special class we will doing the “Murph” Hero WOD, as a tribute to Michael P. Murphy.   Murph was a United States Navy Seal officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the war in Afghanistan. He was also the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.  This was one of his favorite workouts as he would call it “Body Armor” as he did it with a 20lb weighted vest.

The class will be Monday May 30th at 9am.  The workout can be done solo if you are feeling ambitious or with a partner.

For Time

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats
  • 1 Mile Run

CrossFit Park WOD June 4th

Because we are hosting a self defense seminar at Evolution on June 4th we will be holding our normal CrossFit class at the park on June 4th at 9am.  Holleigh Bernson Memorial Park is located at the corner of Sesnon and Porter Ranch Dr.  There is a parking lot located on Sesnon Blvd.  Below is a map with the location of the park.  We hope to see you all there.

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Important Dates and Events for May 2016

Here are some important dates and events for May and Early June.


Hapkido Exams

Friday May 20th (NO regular Hapkido or Tiny Tiger classes)

  • 5pm – White, Orange, & Yellow Belts*
  • 6pm – Green & Blue Belts*

Saturday May 21st (NO regular Hapkido or Tiny Tiger classes)

  • 9:30am – Tiny Tiger Exam*
  • 10:30am – Belt Graduation

Sunday May 22nd (NO Mini Cubs class)

  • 6:00am – Black Belt Qualification Exam**

* Please Visit http://evomaa.net/hapkido/exams to see if your child is testing.  This list could change until we get closer to the actual exam date.  A more detailed email will be sent to you as we get closer to the exam.

**Candidate Parents a separate email regarding where to meet with more details will be sent out soon.


Memorial Day Holiday Weekend

We will be closed for most of the weekend.  We hope you enjoy the long weekend.  We will be having one CrossFit class on Monday May 30th at 9am for the Murph WOD.  A more detailed information will be coming soon.

May 28th-30th – All Regular Classes Cancelled.


Be Your Own Body Guard Seminar

SAFER IN A DAY! The Be Your Own BodyGuard seminar 

Saturday June 4th from 8am-12pm

Please click on this link to register for this seminar at Evolution.  Register by May 28th to receive the early bird special.

https://www.regonline.com/builder/site/Default.aspx?EventID=1841984

The ability to protect yourself or a loved one is the single greatest skill you could possess. What if learning how to be your own bodyguard was much easier than you thought? This intensive 4 hour course will give you the foundational knowledge to improve your situational awareness, verbal skills and equip you with simple & practical self defense skills.

The ‘No-nonsense Self-defense’ program is called: Be Your Own Bodyguard and was researched, developed by Coach Tony Blauer, a pioneer of modern self-defense. He has created a system based on physiology and natural biomechanics called SPEAR, it’s based on the startle-flinch response, which is part of the human survival reflex. This is an 80,000 year old DNA hard-wired into our survival system – to say it’s stood the test is understatement. What this really means is you already have the key to the system hardwired in you.


Park WOD Saturday June 4th 

Since we are hosting a seminar at Evolution on June 4th, we decided to have a Park WOD for those who want to get a workout in the morning.  The Park WOD will start at 9am. We will be giving out more information soon. Plus it’s nice to get outside anyways.

  • June 4th 9am –  Park WOD.  More Details soon.

Join us for the Be Your Own Body Guard Seminar. Saturday June 4th.

SAFER IN A DAY! The Be Your Own BodyGuard seminar 

Please click on this link to register for this seminar at Evolution on Saturday June 4th from 8am-12pm.  Register by May 28th to receive the early bird special.

https://www.regonline.com/builder/site/Default.aspx?EventID=1841984

The ability to protect yourself or a loved one is the single greatest skill you could possess. What if learning how to be your own bodyguard was much easier than you thought? This intensive 4 hour course will give you the foundational knowledge to improve your situational awareness, verbal skills and equip you with simple & practical self defense skills.

The ‘No-nonsense Self-defense’ program is called: Be Your Own Bodyguard and was researched, developed by Coach Tony Blauer, a pioneer of modern self-defense. He has created a system based on physiology and natural biomechanics called SPEAR, it’s based on the startle-flinch response, which is part of the human survival reflex. This is an 80,000 year old DNA hard-wired into our survival system – to say it’s stood the test is understatement. What this really means is you already have the key to the system hardwired in you.

During the course, our certified trainers, will reconnect you with this primal skill. Our approach to self defense will reawaken your situational awareness and teach you a patented approach to identifying and managing fear. The program also includes an effective verbal de-escalation system and the simplest approach to personal defense using natural bio-mechanics. You’ll be ‘Safer in a Day’.

Participants will be exposed to the following principles and drills:

AWARENESS & AVOIDANCE

* The 3 D’s: Detect, Defuse, Defend
* The Non-Violent Posture
* What is behaviorally- based Self-defense?
* What the Bad-guy wants
* What the Bad-guy doesn’t want

FEAR MANAGEMENT

* Biological vs Psychological Responses
* The ABCs of Self-defense
* The Cycle of Behavior: How to manage fear

YOUR 24/7 ARSENAL 

* Personal weapons (palm strike, forearm, elbow, knee)
* The SPEAR Tactic
* Tips on how to evaluate your routine

Spear

Black Belt Club Members Join us for a Special Class Taught by our Teacher.

Black Belt Club members we wanted to give you a special chance to come take a class taught by our teacher Sensei Fariborz on Saturday April 23 from 1-2pm.  In this class you will meet Sensei Fariborz who taught all of your instructors here at Evolution.  He will give a brief background of himself and how he got started martial arts.  Then he will teach you all something new or different.  If you plan on attending please bring all your equipment and weapons.

The class is scheduled to go from 1pm-2pm (but may go over).  Please come a bit earlier at 12:30 for a light lunch before the class.  There will be a sign up at the front desk if you plan on attending.  This will give us a better idea of how much lunch we will need to bring.  We hope all the Black Belt Club members can make it.  This is a great opportunity to learn from someone who taught all of us for 15+ years.

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Movie Night – Star Wars The Force Awakens Friday April 15th 7:30pm

We know we have been slacking on movie nights.  To make up for it we will be hosting Star Wars Episode VII – The Force Awakens for FREE on Friday April 15th. The Force Awakens went on the make almost a $1 Billion domestically at the box office.  The movie will start at 7:30pm and go until at bit past 9:30pm.  Parents be aware this movie is rated PG-13 for Sci-Fi action.

Please come a little earlier to get a great spot on the mat to watch.  We will not be serving any type of food or dinner,  if you plan on coming or dropping off your child please have them fed before the movie begins.  We will only be serving freshly popped popcorn.  Parents if you plan on dropping off your child that is fine but please be respectful of our time and arrive at 9:30pm for pick up.  We like to go home as well.

Remember to wear comfortable clothes, bring a pillow maybe a blanket, and a water bottle if you get thirsty.  We have fliers on the front counter for you to invite your friends.  Hope to see you all there, may the force be with you.

  • Date: Friday April 15th
  • Time: 7:30-9:30pm (as always we start on time)
  • What to bring: Pillow, blanket, and water bottle.
  • Invite a friend!

16.5 Final Scores, Congratulations Team R&B 2016 Team Open Champs.

The 2016 CrossFit Team Open is officially over.  Congratulations to Team R&B lead by coach Brandon on winning this year.  16.5 brought us an open workout from 2014.  A rep-scheme of 21-18-15-12-9-6-3 of Thrusters and Bar Facing Burpees brought a total of 84 reps of each movement.

We hope everyone had fun throughout these last 5 weeks.  The Open is more than just trying to do well for your team.  It’s here to push you to the limits mentally and physically.  I am very proud of everyone who pushed themselves to limit by lifting more weight or performing more challenging movements this year.  Hopefully you were able to recognize the improvements you have made since starting your CrossFit journey.  For the newer CrossFitters who are experiencing the Open for the first time congratulations on completing the workouts no matter your weights or time.  I remember Nerissa O. was put on a team midway though last years open.  With constant work though out the year she finished in the Top 4 in 4 out of the 5 2016 open workouts among women at EVO.  So stay consistent and we know your scores will improve next year.

As always we will constantly improve the scoring system for next year to bring a more accurate representation of your progress during the open.  We will try to sprinkle in some of the 2016 open workouts through out the year so you can look back and see if you made any improvements.


How we scored the workout:
We took the scores from the Top 4 men and the Top 5 women from each team.

Burpees:
Let’s start with the easiest one to score the burpees.  Everyone had to the same amount of burpees 84 reps.
If you completed 16.5 you earned 20pts*84 reps = 1680 points


Thrusters:
We allowed athletes to select a weight from 3 categories for the Thrusters.
Men had choice of 45, 65, 95lbs, women had the choice of 35, 45, 65lbs.

If you completed the Thrusters at:

(95/65) you earned 100pts*84 reps = 8400 points.
(65/45) you earned 65pts*84 reps = 5460 points.
(45/35) you earned 45pts*84 reps = 3780 points.


After adding points from both burpees and thrusters together you must divide that by your time completed for the workout for your final score.

To calculate your time (example 23:43)
23+(43sec/60sec) = 23.72

Full Workout Examples:
Man completed 16.5 at 95lbs (8400pts) with a time of  20:25.
(8400(thruster)+1680(burpee))/20.42 = 494 points

Woman completed 16.5 at 45lbs (5460pts) with a time of 22:13.
(5460+1680)/22.22= 322 points


Top Performers

Men

  1. Hono – 560 Points – 95lbs – 18:01
  2. Amir – 474 Points – 95lbs – 21:18
  3. Aaron – 466 Points – 95lbs – 21:38

Women

  1. Therese – 437 Points – 65lbs – 23:06
  2. Natasha – 433 Points – 65lbs – 23:19
  3. Nerd – 418 Points – 65lbs – 24:08

Attendance for Friday 

Team Brandon – 10 people (Missing Sebastian, Rachael F.)
Team Walter – 11 people (Missing Diana C.)
Team Mario – 9 people (Missing Angela K., Dirty, David R.)

Times someone was a Scorer/Judge

Team Brandon – 10
Team Walter – 9
Team Mario – 11

Captain Bonus

Brandon – 19:35
Walter – 21:33
Mario –  16:39


16.5 Final Scores (Turn phone sideways)

16.5 Pts Pts Earned RX Attend Pts Scorer/ Judge Participation Captian Bonus Total
Brandon 3328 30 8 7 7 7 59
Walter 3200 27 8 10 5 5 55
Mario 2851 25 5 5 10 10 55

Overall Standings  (Turn phone sideways)

16.1 16.2 16.3 16.4 16.5 Total
Brandon 59 53 54 50 59 275
Walter 46 57 46 49 55 253
Mario 53 53 52 52 55 265

Individual Standings 16.5 (Turn phone sideways)
Highlighted names completed at RX.

Name Thruster Pts. Burpee Pts Minutes Seconds Final Score
Aaron 8400 1680 21 38 466
Allyson 5460 1680 32 35 220
Amir 8400 1680 21 18 474
Angela C. 8400 1680 29 6 347
Angela K. 3780 1680 27 59 196
Bobby* 5460 1680 27 6 264
Brian S. 8400 1680 28 41 352
Cherrie 3780 1680 28 27 192
David R. 8400 1680 38 10 265
Diana C. 3780 1680 22 16 246
Diana S. 3780 1680 32 48 167
Fatima 8400 1680 28 40 352
Harold G. 3780 1680 31 52 172
Hono 8400 1680 18 1 560
Iris 8400 1680 29 2 348
Jay* 5460 1680 33 0 217
Jenny 2520 1680 30 32 138
Joe O. 5460 1680 30 22 236
Karime 3780 1680 27 29 199
Laura G. 5460 1680 23 13 308
Marcos 8400 1680 23 44 425
Mari 8400 1680 33 40 300
Mike T. 8400 1680 22 36 447
Mo M. 5460 1680 20 36 347
Natasha 8400 1680 23 19 433
Nerrisa O. 8400 1680 24 8 418
Rachel D. 5460 1680 31 42 226
Rachel F. 8400 1680 27 55 362
Ranferi 5460 1680 23 38 303
Roxy 8400 1680 31 52 317
Shy 8400 1680 35 20 286
Steph O. 8400 1680 30 13 334
Steve G. 8400 1680 29 2 348
Therese 8400 1680 23 6 437

*RX Masters 50+