Improve your Skills

Crossfit has always been about community, in the gym, out of the gym and gym to gym.  We compete with one another, root for one another and learn from one another.  Crossfit Evolve, a CF gym owned by close friends Jon McKeon and Gene Maccarini in Fort Collins, is offering two courses over the next couple of weeks that will help those of us looking for a little extra work on some skills that often elude the best of us.  First, on January 21, the are bringing in jump rope masta and 5 time World Champ, Molly Metz for a 2 hour clinic.  The cost is $55 and its a 2 hour course.  Register at  CrossFit Evolve - jumpNrope Jump Rope Training | Summary | powered by RegOnline

Next, on January 29th, they bringing in a group for an Olympic Lifting Seminar:


With the Games almost here, there's no time like NOW to get that edge.  We'll be working alot with O Lifting this month, but make sure you get with a coach if there's something specific you need.  Remember the goals that you have on the board.  What are you doing to achieve them?


Strength:  Sots Press 5x3 

WOD:  5 Rounds for Max Load/2 minutes rest between rounds

3 Power Snatch 

3 Snatch Pull

3 Power Snatch