Friday 130301

Oly Skill

3 Position Snatch

1 – 1 – 1 – 1 – 1 – 1 – 1

WOD

Back Squat

5 – 5 – 5 – 5 – 5

For both the snatch and the squat, add weight each set.

Abdullah rocking the ring row!

Don't forget that tonight is the fundraiser for Emily at CrossFit North Fort Collins . Details on the event can be found on Monday's post on the Evolve site. Here's some more info:

​We're holding a Cosmic CrossFit event on Friday, March 1st at 7:30 p.m. The door entry will be $15 and will get you a raffle ticket for some pretty sweet prizes that folks have donated. If you decide to donate more than $15, you'll get another raffle ticket for every $5 increment. Some of the things donated for the door raffle are:

o Gift cards to Lululemon, Chop House, Tavernas, Jimmy John's 

o Paleo Diet, Paleo Diet for Athletes and Paleo Recipe books signed by Loren Cordain

o Jump 'N Rope beaded ropes

o Snowboard rentals from The Wright Life

o Couple's entry to Inner Strength climbing gym

o 1 hour massage by Theresa F., LMT

We'll also have a silent auction for some great prizes like:

o A king room at the Hilton

o A $100 Fort Collins Downtown Business gift card

o A Ramp Up or 5 session personal training package

o A brand-new, in-the-box 2011 New Belgium 20th Anniversary Cruiser Bike!

Here's the WOD:

3 rounds:

1 minute wall balls

1 minute star burpees

1 minute box jumps (or step-ups)

1 minute sumo-deadlift high-pulls

1 minute abmat sit-ups

with 1 minute rest after the completion of 5 elements

We'll have some Paleo baked goodies for your post-workout fueling needs made by our own Lauren Y of Primal Appetite and her helpers!

So bring your friends and have them bring cash and checks and get ready to support Emily and her roadto recovery!

P.S. On her second day of chemo, Emily's already on the treadmill!