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Turning Weaknesses into Strengths

At this point in time, we all know that CrossFit is constantly varied functional movement performed at a high intensity. This means a combination of gymnastics, weightlifting, conditioning (running, rowing, etc.), and much more to produce the most well-rounded athletes when paired with proper nutrition.

The thing that I love the most about CrossFit is that your weaknesses get exposed. There is nowhere to hide if you cant do double-unders (Me!), Pull-ups, Handstands, Snatch, Overhead Squat, Run, Burpees, and the list goes on and on. The only choice we have is to work on our weaknesses in order to eliminate them.

For most of us, if we feel de-conditioned, we start to run/row more often. If we want to get stronger, we back squat and deadlift more. If we’re going to work on technical movements like the Olympic lifts, we grab some lightweight and work. Working on gymnastics is something that we see a lot less often but why?

Reason #1- Gymnastics are Intimidating
Reason #2- I’m not even close to getting (Fill in the blank), so it doesn’t matter
Reason #3- I don’t even know where to start

All of these seem like valid points, but again CrossFit is about being proficient in all aspects of our health and fitness. Gymnastics improve your overall strength, core strength, body control, coordination, spatial awareness, movement quality, sequencing, and mobility, but only if you put the work in. These movements take time, consistency, and patience to achieve success.

If you are someone who has been struggling with your gymnastics or are looking to take them to the next level make sure to email Vincent ([email protected]) to reserve your spot in our new and improved 6-week gymnastics course!

Level 1 Arsenal 6-week Gymnastics Course: This course will provide the foundational strength and skill required to achieve efficiency in most gymnastics movements. We will also be focusing on body awareness and efficiency (I.E. Keeping your midline engaged, active shoulders, activating lats, etc.) A gymnastic based Metcon will also be completed at the end of class. These workouts should replace your metcon for these days or at the very least be split into morning and evening sessions.

WHEN: April 2nd through May 9th Th @ 7:30pm, Sat @ 8am

PRICE

Tier 1-Group sessions + 1-30 min Personal Training Session ($160 for Members, $210 for non-members)

Tier 2-Group sessions + 3-30 min Personal Training Session ($240 for members, $290 for non-members)

Tier 3-Group sessions + 6-30 min Personal Training Session ($360 for members, $410 for non-members)

IS THIS APPROPRIATE FOR ME? If you are someone who wants to get better at gymnastics movements and willing to put in the work then YES! All strength/skill work can be modified to fit an athlete’s current level. Scaling options will also be provided during every workout.

Level 2 Arsenal 6-week Gymnastics Course: This course will provide the tools to take your gymnastics to the next level. The focus of this 6-week course will be on improving efficiency with all gymnastic movements, developing the skills to perform higher-level movements (I.E. Muscle Ups, Handstand Walks, and obstacles, Deficit work, Pistols, etc.). We will also be fine-tuning your current skills to develop a higher work threshold and increase speed and set sizes.

WHEN: March 31-May 9th T @ 7:30pm, Sat @ 10am

PRICE

Tier 1-Group sessions + 1-30 min Personal Training Session ($160 for Members, $210 for non-members)

Tier 2-Group sessions + 3-30 min Personal Training Session ($240 for members, $290 for non-members)

Tier 3-Group sessions + 6-30 min Personal Training Session ($360 for members, $410 for non-members)

IS THIS APPROPRIATE FOR ME? Due to the nature of the Level 2 course, there are some prerequisites required to taking this class. Athletes should be able to complete (Females- 3 unbroken pull-ups, 3 unbroken HSPU, and 3 unbroken T2B (Males- 5 unbroken pull-ups, 5 unbroken HSPU, 5unbroken T2B)

If you have any questions about the course or which level would be appropriate for you email [email protected]  

SPOTS ARE EXTREMELY LIMITED (Only 6 Athletes/session Left)

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