Workshops

Jump-N-Rope Workshop

Molly Metz, 5-Time World Jump Rope Champion, competitive jump rope coach, and founder of Jump-N-Rope is bringing competitive jump rope techniques and training to CrossFit affiliates, gyms, and training facilities worldwide. 

You will receive hands-on jump rope training and education. Molly and her highly skilled trainers will focus on form and technique, footwork and speed. 

Molly trains competitive athletes all over the world. Her Colorado-based competitive jump rope team is ranked #1 in the Nation for speed and power. Molly will lead you as she does her own team.  

Everyone from excellent jumpers to severely challenged jumpers will leave this workshop with new skills and better technique.  I can't recommend this workshop with more enthusiasm.  

  

www.Jumpnrope.com

FRCF Gymnastics Workshop

Are you looking to add a new dimension to your CrossFit workouts?  If so, the FRCF gymnastics workshop is for you.  Come and spend a couple of hours with Pete and Cori learning some basic gymnastics skills.  We will start with the tumbling basics, including forward and backward rolls, handstands and cartwheels.  It is, after all, difficult to complete a handstand push-up without a good handstand.  We want you to feel more comfortable being up-side-down.  You may even find yourself being spotted through a back flip!  Count on spending time on the rings and bars practicing basic swing mechanics, muscle-up progressions and glide kips.  At each seminar so far, a new person has completed their first muscle-up!  Our goal is for you to leave this seminar with some ideas on improving your balance, flexibility and body awareness, as well as with some new skills that you can immediately use in your CrossFit workouts.  No leotard required.

FRCF Olympic Weightlifting Workshop

Spend an afternoon with the Coaches from FRCF learning the Olympic Lifts. Having a solid foundation in the Olympic Lifts is one of the most important skills a CrossFitter can have.  You cannot be a great CrossFitter without great Olympic Lifting technique.  We will cover the Snatch and the Clean & Jerk.  There will be some large group work, but the majority of the time you will be on a lifting platform with three other athletes and a Coach.  Bring a great attitude and a lot of energy.  You will go home tired, with better technique, greater knowledge of the Olympic Lifts and what you need to do to continue to improve.

FRCF Kettlebell Workshop

Spend an afternoon with the Coaches from FRCF learning efficiency in Kettlebell Lifting.  At the Kettlebell events that we host, we see many CrossFitters come in with great work capacity, but with the need to refine their kettlebell technique.  This seminar will fix that.  We will be covering the Modern Kettlebell Snatch, the Kettlebell Clean and Jerk and many assistance exercises.  Bring a great attitude and a lot of energy.  You will go home extremely tired; with better technique, great knowledge of the Kettlebell Lifts and what you need to do to continue to improve.

FRCF Rowing Workshop

The FRCF Rowing Workshop is coached by Big Jon Kissick, a seven-year veteran of the US Men's National Team.  During his tenure on the National Team, his boat won the Pan Am's twice as well as winning the Goodwill Games.  They also earned a Bronze medal at the World Championships.

We are super lucky to have the opportunity to train with such an experienced athlete.  He has taught several seminars for FRCF athletes, and we all leave way, way more efficient.  During this 2.5 hour seminar we will be going over rowing skills, drills and sprint starts.  We will teach you how to properly set up the rower as well as a proper rowing warmup.  Plus you will get a great workout during the seminar. 

Whenever rowing is used in conjunction with other exercises in a CrossFit workout, the rowing portion tends to negatively impact the rest of the workout.  This is due to inefficient technique. This seminar will really improve your ability to get off the rower with more energy to finish the rest of your workout.

FRCF Nutrition Seminar

FRCF Nutrition Seminars focus on the latest nutritional research for athletes and the practical application of the material. Whether your goal is to improve body composition, performance or health, you will learn the latest on what, when and how much to eat. There is some technical information but you will find the material simple and practical.

You are already a CrossFitter, so you have the work ethic to train hard to get strong and fit. The other half of the equation, leaning out and/or building muscle mass, can be achieved through good nutrition that focuses on the quantity and quality of the foods you eat. By combining CrossFit workouts and a solid nutrition base you can achieve the full potential of the CrossFit program.