Group Workout of the Day (WOD) - This group workout will be available several times each day. Each WOD on a given day will do the same workout, with scaling as appropriate. Members will either have completed CrossFit 101 or tested out before participating in the WODs.
Olympic Lifting
These sessions are for you to take your olympic lifts to the next level. The snatch and clean and jerk are two of the most techincal movements done at Evolve. It can be tough to get these lifts dialed in when they're performed only when they're part of the WOD. There's a lot of skill and technique involved and the only way to get proficient with these lifts is to practice them. In the oly sessions we'll work on the snatch, C&J, and their related movements and you'll get reps - lots of reps - of these movements.
CrossFit 101 - These one-on-one classes are how new members begin at Evolve and consist of (2) 1-hour sessions. The purpose of this class is to assess the fitness of each athlete, assess any injuries or weaknesses, and to go over your goals and expectations. During the first class we will also go over basic movements including the following:
Squats (air squat, back squat, front squat, overhead squat)
Presses (shoulder press, push-press, push jerk)
Deadlifts (deadlift, sumo-deadlift high-pull)
Power moves (clean, medicine ball clean)
During the second session we go over other common CrossFit movements including pull-ups, push-ups, ring dips, knees-to-elbows, wall balls, thrusters, jumping rope, sit-ups, kettlebell swings and others.
Test-out Session - This is a one-hour session for athletes who come to Evolve with a CrossFit background. The purpose of this session is for the coaches to assess your level of fitness, assess any injuries or weaknesses, go over the range of motion expectations at Evolve, and go over your goals and expectations. Yes, we understand that you've been through an on-ramp/101/intro session at another box and have been CrossFitting for a while now. However, we need to make sure that you're doing the movements correctly and more importantly safely. We'll get to know each other, and we'll learn each other's expectations, which will lead to a long and successful relationship between you and the coaches.
