Experienced CrossFitters

If you are looking to safely take your CrossFit performance to the next level, gain massive amounts of strength, and improve your WOD scores in Findlay - then look no further…

Check out what other CrossFit Affiliate Owners have to say about CrossFit Fit M2s…

The truth is a lot of CrossFit gyms say they have "the best coaches, programming, athletes, etc..." but what does that even mean?

When all CrossFit gyms say the same thing to you, it can be confusing figuring out what gym will actually help you take your performance to entirely new levels.

This is how we will take your performance to the next level…

Here is our exact 6 Step Next Level Formula we have implemented with hundreds of other Experienced CrossFitters who join Evolve Fitness.

Our 6 Step Next Level Formula

Step 1: Analyze and fine tune the smaller flaws in your technique.

Step 2: Give you Coaching cues that make sense, so you can easily implement corrections.

Step 3: Supply programming specifically for your weaknesses. (no cookie cutter programs)

Step 4: Consistently disciple your Range of Motion. (not just during the Open WODs)

Step 5: Coaches will push you mentally and physically when you need it. We also relax and lighten up on you when you’re feeling burnt out.

Step 6: Have fun training together.

We invite you to get started with us, so you can begin training with a group of athletes and Coaches who will push you to the next level.

Ready to get started?

We start all Experienced CrossFitters with a FREE class. Click below to schedule a time with one of our Coaches to further discuss your goals.

START HERE | FREE 1 ON 1 FITNESS ANALYSIS

Read our guide in 15 minutes and gain insights from 10+ years of Coaching CrossFit..

Inside You’ll Discover:

4 Olympic Weightlifting Faults You Never Want to Make (pg 1, 2, 3).
3 Critical Components Required To Fix Your Toes to Bar & Butterfly Pull Ups (pg 5).
Why Disciplined Range of Motion Will Increase Your Performance (pg 7).
And Much More…

DOWNLOAD OUR FREE GUIDE NOW

^^^ Trusted by over 1,000 men & women from our
Findlay community.

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Check out our daily WODs..

09/22/2019

CFM2 – Strength Gains

Compare to May 5th!!

Deadlift Warm-up (No Measure)

Deadlift Warm Up

Line Drills

Toe Walk

Heel Walk

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Floor Scrapers

Solider Kicks

Walkouts

3 Air Squats + Broad Jump

15 KB Swings

15 KB Deadlifts

Empty Barbells

15 Hang Position Deadlifts

10 Full Deadlifts
-then-

10 PVC Pass Throughs

10 R Arm Above head PVC Pass Throughs

10 L Arm Above head PVC Pass Throughs

15 Band Breaks

15 Push Ups

Deadlift (15 Minute to EST 3RM)

2×3 @65%

2×3 @75%

1×3@85%

-then-

Start hitting 3RMs!

Bench Press (15 Minute to EST 1RM)

2×5 @65%

2×3 @75%

1×2 @85%

-then-

Start hitting 1RMs!

Front Squat ((15 Minutes to EST 1RM))

2×5 @65%

2×3 @75%

1×2 @85%

-then-

Start hitting 1RMs!

Sunday

09/15/2019

CFM2 – Strength Gains

Compare to May 5th

Dynamic Mobility (No Measure)

Butt Kicks

High Knees

Lunges with trail leg hug

Shuffle

Karaoke

Skip Height

Toy Soliders

Inch Worm

Finish with Downward Dog

-ankle/calf stretch

-10 Air Squats
1:00 Spidermans R

1:00 Spidermans L

-then-

10 PVC Pass Throughs

10 R Arm Above head PVC Pass Throughs

10 L Arm Above head PVC Pass Throughs

30 sec Couch Stretch Right

30 sec Couch Stretch Left

15 Push Ups

10 Barbell Back Squats

10 Barbell Shoulder Press

Back Squat (20 Minute to EST 1RM )

Complete warm up sets:

2×5 @65%

2×3 @75%

1×2 @85%

-then-

Start hitting 1RMs!

Shoulder Press (20 Minute to EST 1RM)

1×5 @65%

1×3 @75%

1×2 @85%

-then-

Start hitting 1RMs!

Sunday

09/15/2019

CFM2 – CrossFit

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Play a game or intro a skill!

Then…

GENERAL WARM-UP

ON A 7:00 RUNNING CLOCK…Get as far as you can, 7:00 Cap!

20 Cals on Bike or Rower

20 Russian Twists w/ Medball

20 Med Ball Floor Press w/ toss at top (bench press with med ball with toss to self)

20 Med Ball Ground to OH

20 Med Ball Alt Lunges

20 Med Ball Sit-ups w/ toss at top ( feet touching wall, situp, toss MB against wall at top)

Workout

Metcon (Time)

FOR TIME

50-40-30-20-10

Cal Bike

Sit-up

-18:00 Time Cap-

Finisher

Metcon (No Measure)

NOT FOR TIME

30 DB Manmakers*

*Increase weight every 10 reps

Sunday

09/12/2019

CFM2 – M2-60

Warm-up

Warm-up (No Measure)

5 ROUNDS

:30 Row Fast

:30 Row Easy

-then-

DB Warm Ups

3 Rounds of:

:15sec DB Deadlift

:15sec DB Hang Clean

:15sec DB Front Squat

:15sec DB Push Press

Workout

Metcon (6 Rounds for reps)

6 Rounds of a 5:00 AMRAP:

200m Run

10 DB Devil’s Press

Max Burpees to 6in target in remainder of 5 mins.

*Score only total burpees completed. Start the next round with the run at minutes 5, 10, 15, 20, 25, 30

Warm-up (No Measure)

3 SETS

10 Rower Pike Ups

15 Glute Bridge Ups + :45 Glute Bridge Hold

20 Hallow Body Flutter Kicks

Thursday

09/10/2019

CFM2 – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Flow Slow Through Each…

1:00 Bootstrapper

1:00 Alternating Cossack Squat

1:00 Inch Worm (Keep those legs straight)

Immediately Into…

10 Tempo Good Morning (20×1)

30 Mountain Climbers +5/5 Single Arm Ring Row

10 Tempo Sumo Deadlifts (20×1)

1:00 Front Plank + 5/5 Single Arm Ring Row

10 Tempo Romanian Deadlifts (20×1)

20 Tuck ups + 5/5 Single Arm Ring Row

10 Tempo Conventional Deadlifts (20×1)

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 7 Deadlift*

MIN 2 – 15 Double Unders + 1 Rope Climb

*Start moderate and build to workout weight

Workout

Metcon (Time)

4 ROUNDS FOR TIME

70 Double Unders (or 50 Reps of 4″ Plate Hops)

7 TNG Deadlift (AHAP)

2 Rope Climbs

-16:00 Time Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

10 Slow Reps of Down-Dog to Up-Dog

Tuesday

09/9/2019

CFM2 – M2-60

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Jog

5/5 Single Arm DB Front Squats

5 Tall Planks to Down Dog

5/5 Single Arm DB Push Press

5/5 Moose Antlers

5/5 Single Arm DB Thrusters

Workout

A: Metcon (6 Rounds for reps)

EVERY 3:00 FOR 6 SETS

300m Run

Then Max Reps of…

Sets 1 & 4 – Max DB Front Squats

Sets 2 & 5 – Max DB Push Press

Sets 3 & 6 – Max DB Thrusters

Following this metcon take a 5 minute rest and move onto part B.

Metcon (AMRAP – Reps)

Air Bike Intervals

6 Rounds of:

30sec ME, 30sec slow bike

Score = total cals

Metcon (No Measure)

“Warm Down”

3 SETS

50 Russian Twists

1:00 Plank Hold

-Rest :30 b/t Sets-

Monday

09/8/2019

CFM2 – Strength Gains

Front Squat Warm Up (No Measure)

3 Rounds of

15 Seconds of Hallow Body Hold

15 Seconds of High Knees

15 Seconds of PVC Front Squats

15 Seconds of 10lb Plate Ground to Overhead

15 Seconds of 10lb Plate Squat Punches Hold Squat The Full 15 Seconds

15 Seconds of Squat Movements

Mobility

1:00 R & L Lax Ball Glute Smash

1:00 Active Spidermans

Barbell Warmup

10 Hi Hang Muscle Cleans

10 Front Squats

Focus on bracing mid-line/core, and keeping eyes & chest up & elbows coming out of the bottom of the squat. We are looking for speed coming out of the hole.

Front Squat (3 x 5/3/1)

75% x 5

85% x 3

95% x 1

Complete warm up sets of:

1×3 @ 50%

1×3 @60%

1×3 @65%

Bulgarian Elevated Split Lunges (3 x 6R/6L)

*After each set complete 3×15 Strict Toes to Bar (Keep legs straight and bring feet as high as possible. Dont worry about actually touching the bar unless its possible to do without a kip.)

Warm-Down:

Wall Sit 3x 60 Sec Hold

*Rest 60 sec between sets

-then-

1:00 Couch Stretch R/L

Foam Roll Quads & Hips

Sunday

Don’t hold back taking your fitness to the next level any longer. Our 6 Step Next Level Formula is exactly what you need to take your performance to new levels you never imagined.

START HERE | FREE 1 ON 1 FITNESS ANALYSIS

^^^ Trusted by over 1,000 men & women
from our Findlay community.

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