Come Support Lift Up Autism on Saturday September 10th.

Everyone knows someone who is autistic.  Thousands of CrossFit Boxes all over the country and tens of thousands of athletes will all participate on September 10th for the Lift Up Autism.

WHAT IS LIFT UP AUTISM?

Three years ago, on October 19, 2013 Josh Everett, TrainHeroic, and more than 350 boxes in the fitness community, rallied together in spectacular fashion to support the Autism community in a worldwide workout event called Lift Up Luke.

This “competition for a cause” specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.

HOW DO I SIGN UP?

Click on the link below to register, then click on the Green Tickets button on the upper right.

https://www.eventbrite.com/e/crossfit-evolution-lift-up-autism-2016-tickets-26972523544?ref=ebtn

You will have have 3 options:

  1. $35 (WOD and T-Shirt) – $10 gets donated.
  2. Your Donation Amount – WOD (no shirt)
  3. $0 – Just WOD.

Guys this is a good cause, so we are hoping everyone selects option #1 or #2.  If you select option #1 you must register BEFORE August 27th if you want your shirt prior to the September 10th WOD.  Any registration after August 27th, you will receive your T-shirt a week after the WOD.

THE WORKOUT

“LUKE”

5 MIN AMRAP

  • 4 Power Cleans: 155 lbs. Men/105 lbs. Women
  • 24 Double Unders
  • 10 Pull-Ups

The “Luke” workout is challenging but accessible.  We have scaling options to accommodate athletes of all abilities and experience levels.

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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!