Movement of the Month: Cossack Squat
October ’26 Movement of the Month: Cossack Squat by Coach Nick This month’s movement is the Cossack Squat. We spend plenty of time squatting, lunging, running, and stepping up. This month, we’re adding some side-to-side movement. The Cossack squat works one leg at a time while challenging hip mobility, leg strength, and control. It’s a […]
Gymnastics Skill Work: Wall Walk + Shoulder Tap Complex
October ’26 Gymnastics Skill Work: Wall Walk + Shoulder Tap Complex by Coach Jackie Why it’s important: This skill work is important because it gives us more reps of a movement we might only see in class when it comes up in a workout. Think of it as depositing more reps into this specific movement […]
Gymnastics Skill Work: Strict Pull-up
by Coach Jackie September ’26 Gymnastics Skill Work: Strict Pull-up Why it’s important: This month, we are working on strict pulling strength and getting some reps in! Having that foundational strength from strict movements not only allows other movements to feel stronger, but it also helps keep you safe. It makes your muscles more stable […]
Movement of the Month: Half Kneeling Single Arm Press
September ’26 Movement of the Month: Half Kneeling Single Arm Press by Coach Nick This month’s movement of the month is the: Half Kneeling Single Arm Press The half kneeling single arm press is a great movement for building overhead strength, shoulder stability, core control, and balance. Because you are pressing with one arm at […]
Gymnastics Skill Work: Inchworm to Hollow
August ’26 Gymnastics Skill Work: Inchworm to Hollow by Coach Jackie Inchworm to Hollow Why It’s Important Anytime we do a movement that requires greater body control and the ability to create tension, it’s going to pay off. At first glance, this movement might look easy, but the farther you walk out into the hollow […]
Movement of the Month: Kettlebell Pull Over
August ’26 Movement of the Month: Kettlebell Pull Over by Coach Nick This month’s movement of the month is the: Kettlebell Pullover The kettlebell pullover is a great drill for building lat strength, shoulder control, and awareness in an overhead position. This has a huge transfer to CrossFit-style gymnastics movements like pull-ups, toes-to-bar, kipping pull-ups, […]
July ’26 Gymnastics Skill Work
July ’26 Gymnastics Skill Work: Bottom of Push-up Hold by Coach Jackie Why It’s Important Isometric holds are one of the best ways to build strength, stability, and body awareness. When you hold a position under tension, all of the smaller stabilizing muscles are forced to engage and strengthen alongside the larger muscle groups. This […]
July ’26 Movement of the Month
July ’26 Movement of the Month: Turkish Get-Up by Coach Nick This month’s movement of the month is the: Turkish Get-Up The Turkish Get-Up builds off last month’s Turkish Sit-Up by continuing to challenge your shoulder stability, core strength, coordination, and control through multiple positions. This movement is great for learning how to stay strong […]
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 […]
