June ’26 Gymnastics Skill Work
June ’26 Gymnastics Skill Work: Piked Plate Lifts by Coach Jackie Piked Plate Lifts Why it’s important: Being able to compress your core while maintaining straight legs and pointed toes (tension) is a skill that transfers to many gymnastics movements, including handstand push-ups, toes-to-bar, and even higher-skill movements like a press to handstand. Prescription: Variations […]
June ’26 Movement of the Month
June ’26 Movement of the Month: Turkish Sit-Up by Coach Nick This month’s movement of the month is the: Turkish Sit-Up The Turkish Sit-Up is a great drill for building shoulder stability, core strength, and control through rotation. It also helps with positions we use in movements like Turkish get-ups, overhead carries, pressing, and anything […]
May ’26 Gymnastics Skill Work
May ’26 Gymnastics Skill Work: PVC Lifts by Coach Jackie Why It’s Important: Being able to move safely through an arch position from the floor or a static movement will help you tremendously when you turn it into a dynamic movement. When we do any type of kip swing, you see the arch position, and […]
May ’26 Movement of the Month
May ’26 Movement of the Month: Sots Press by Coach Aidan This month’s movement of the month is the: Sots Press (press in snatch) Most people, when performing an overhead squat or any form of snatch, struggle with Set Up: Your feet should be in your typical squat stance (feet shoulder-width apart).Hands in your wide snatch […]
Apr ’26 Gymnastics Skill Work
Apr ’26 Gymnastics Skill Work: Strict HSPU Progressions – Piked HSPU by Coach Jackie Why It’s Important Working on Piked HSPU is important for developing your strict HSPU because it teaches the proper movement pattern without requiring the full strength (yet) to complete the full movement. This allows you to be intentional with hand placement, […]
Apr ’26 Movement of the Month
Apr ’26 Movement of the Month: KB Overhead Carry by Coach Aidan This months movement of the month is the KB Overhead Carry. In CrossFit we always talk about “active shoulders” in anything we do overhead. Think of when we progress the Snatch, OHS, Push Jerk, and Strict Press I can guarantee you that you […]
Mar ’26 Gymnastics Skill Work
Mar ’26 Gymnastics Skill Work: Hollow Hold by Coach Jackie Why It’s Important Hollow holds are one of my favorite skills because they improve almost all of your gymnastics movements. The reason is simple: they teach you how to brace and maintain the position required for things like muscle-ups, handstand walking, and really any type […]
Mar ’26 Movement of the Month
Mar ’26 Movement of the Month: Bulgarian Split Squat by Coach Aidan This months movement is the Bulgarian Split Squat. This is a Unilateral movement that will target your glutes, quads, and hip flexors. Now that we are in the “CrossFit Open” season we will be doing a lot of bilateral squat patterns (Thrusters, Wall […]
Feb ’26 Gymnastics Skill Work
Feb ’26 Gymnastics Skill Work: Support Holds by Coach Jackie Why It’s Important: Support holds are important because they require stability and control. We often want to jump straight into high-skill movements and skip over the foundation, but that would be a huge disservice. To do these fun skills, we need to make sure we […]
Feb ’26 Movement of the Month
Feb ’26 Movement of the Month: Seated Barbell Z Press by Coach Aidan For this month’s movement, we’re focusing on some bodybuilding work that will transition to your strict and kipping handstand push-ups. By using the barbell z press it’ll force us to develop strength and power in your shoulders, work on our core’s stabilization […]
