Category Archives: Gymnastics

Monday April 17th: Warm Up: 2 rounds 10 plank up downs 30 hollow rocks 30 supermans 1:00 HS hold Skill: Accumulate 3 min of HS Hold in 4min Then… 6 min EMOM 8-10 HSPUs Workout: 10-1 Ring push ups Btwn each set – 1 Bar MU All Week Homework: 60 Hollow Rocks 5×5 Ring Strict Pull UpsContinue reading “Gymnastics April 17th and 19th”

Monday 4-10-17 Warm Up: 2 rounds 10 plank up downs 30 hollow rocks 30 supermans 1:00 HS hold Skill: HSPUs 2 min OH hold (KB or barbell) Then… 6 min EMOM 8-10 HSPUs Workout: 10-1 Burpee box jump Btwn each set – 1 Bar MU All Week Homework: 60 Hollow Rocks 5×5 Ring Strict PullContinue reading “Gymnastics April 10th and 12th”

Time to Sign up for this months Gymnastics Class! Meeting Monday and Wednesday at 6 pm with Coach Tracy! $40 a month for All Access Members and $60 a month for Non-Members or Open Gym Members. Monday April 3rd: Warm Up: 2 rounds 20 jumping air squats 20 calf raises 20 Air squats Calf StretchesContinue reading “Gymnastics April 3rd and 5th”

Monday 3-26-17 Warm Up: 10 Push ups 10 GHD Sit Ups 1:00 HS Hold Band Shoulder Stretches Skill: HS Walk Max Reps HSPUs – 1 set…whats your max? Max Time L-sit hold – 1 time through 20 Box Circles – (5 each direction using 20” box then 5 each direction using 24” box) Max RepsContinue reading “Gymnastics March 27th and 29th”

Monday March 20th: Warm Up: 5 Negative Pull Ups 10 GHD Sit Ups 1:00 HS Hold Band Shoulder Stretches Skill: Push Ups 30 Deficit HSPU every third rep :05 ct in the bottom Workout: EMOM until failure Increasing Pistols + 8 Wall Balls 2-4-6-8-10-12… All Week Homework: 10 Pull Overs 5×3 Strict Pull Ups BarContinue reading “Gymnastics March 20th and 22nd”

Monday March 14th: Warm Up: 5 Negative Pull Ups 10 GHD Sit Ups 1:00 HS Hold Band Shoulder Stretches Skill: HSPU’s 2:00 OH Hold (KB’s-35#) then… :30 on :30 off until 55 HSPUs completed Workout: 15-12-9 Thrusters – 63# C2B All Week Homework: 10 Pull Overs 5×3 Strict Pull Ups Bar MU practice – StayContinue reading “Gymnastics March 14th and 16th”

Monday: Warm Up: 5 Pull Overs 3 Ice Cream Makers 1:00 HS Hold Band Shoulder Stretches Skill: HSPU’s 2:00 OH Hold (KB’s or DB’s) then… 6:00 min EMOM of HSPU’s Workout: 50-40-30-20-10 5-10-15-20-25 Double Unders KB Swings (1.5pd) T2B Homework: 10 Pull Overs 5 Ice Cream Makers Bar MU practice – Stay patient, move aroundContinue reading “Gymnastics March 6th and 8th”

This weeks focus is Ring Dips and Bar Muscle ups! Come join on Monday or Wednesday at 6 pm.! Monday February 27th: Warm up: Run 200m 1:00 plank shoulder band stretches Skill: Ring Dips Box swings into dips practice 2:00 bottom of the dip hold -Into- EMOM for 6min 12 hand release push ups Workout:Continue reading “Gymnastics February 27th and March 1st”

Gymnastics is now MONDAY and WEDNESDAY @ 6 PM! This month we will be focusing on Gymnastics movements used in The CrossFit Open! Come improve your skills or learn something new! Monday February 20th: Warm up: 100′ Bear Crawl 100′ Crab Walk 100′ Hopping bear crawl 100′ Crab Walk Skill: HSPUs 2:00 OH Double KB HoldContinue reading “Gymnastics February 20th and 22nd”

Tuesday February 7th: Warm up: 1:00 HS hold :90 Couch Stretch (each side) :45 Pigeon Stretch (each side) :30 right split hold :30 left split hold :30 center split Skill: HS Walking 10 Plank to inch worm HS drill 10 Rower Pikes – or yoga ball Side walking on hands while against wall – 5Continue reading “Gymnastics February 7th and 10th”