We are so excited to announce that we will be running TWO specialty courses this summer. They will both begin on Tuesday, May 29th.

Specialty Course 1: Gymnastics:

Who is this for? Anybody who desires to improve skills such as pull ups, muscle ups, toes to bar, chest to bar, handstand push ups, handstand walks and pistols. Even if you are looking to get your first {insert bodyweight movement here}, this is for YOU!

How? 6 weeks of (2) – 1 hour sessions with a Coach and 2 individually programmed sessions to be completed independently. The independent programming is to be completed during Open Gym times.

Goals:        

  • Improve skill level in gymnastic modalities- Pull ups, Push-ups, Toes to Bar, Chest to bar, Muscle ups, Handstand push-ups, handstand walks, pistols
  • Improve midline strength and stability
  • Improve shoulder strength and stability
  • Master specific gymnastic skills that YOU want to!

 

(This course is designed to be a supplement, not a replacement, for your regular CrossFit group classes.)

When? We have heard your bellows and are excited to announce that this course will run in the AM! The first class (due to the Memorial Day holiday) will be Tuesday the 29th @ 8am. All other classes will be held Mondays and Wednesdays from 10:30-11:30am. Final class will be Monday, July 2nd.

Cost for the 6-week course is $165 for members (This will include access to our Open Gym hours to complete your specific additional programming.)

Finally, this course will be limited to just 10 people and is available on a first-come, first-served (or signed up!) basis. Here is a link to secure your spot if you’re a member.

Specialty Course 2: Weightlifting:

Who is this for? This program is intended for anyone interested in learning more about Olympic Weightlifting, the snatch and clean & jerk.

How? 6 weeks of (2) – 1 hour sessions with a Coach and 2 individually programmed sessions to be completed independently. The independent programming is to be completed during Open Gym times.

Goals: The focus here will be on building motor patterns through deliberate repetition. As I’m sure you’ve heard – “Practice makes permanent.” We want that ‘permanent’ to be sound, efficient, and safe technique. And we want to see you set some new PRs!

Here are some of the things that you can expect to be emphasized:

  • Snatch
  • Clean & Jerk
  • Accessory Work
  • How to warm-up for max effort lifts
  • Differences between power and full variations

 

(This course is designed to be a supplement, not a replacement, for your regular CrossFit group classes.)

When? Our first class will be held on Tuesday evening, May 29th @ 5pm.

Classes will be held every Tuesday and Thursday from 5-6pm.

Cost for the 6-week course is $165 for members (This will include access to our Open Gym hours to complete your specific additional programming.)

The final class, Tuesday July 3rd, will be a mock weightlifting meet where we will test your 1RMs in a more formal setting!

Finally, this course will be limited to just 9 people and is available on a first-come, first-served (or signed up!) basis. Here is a link to secure your spot if you’re a member.