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 […]
Jan ’26 Gymnastics Skill Work
Jan ’26 Gymnastics Skill Work: Kip Drill by Coach Jackie One of the most important factors in all of your gymnastics movements is lat strength — and your ability to fire those muscles when it counts. So often, when someone is struggling to get a toes-to-bar, link pull-ups, or hit their first muscle-up, it’s because they’re not engaging one of […]
Jan ’26 Movement of the Month
Jan ’26 Movement of the Month: Supinated Dead Hang by Coach Aidan This month’s movement is the Supinated Dead Hang. Lately in the gym, I’ve noticed more and more members struggling with thoracic extension and external shoulder rotation — two key elements that affect movements like the snatch, split jerk, push jerk, handstand walks, and more. So I wanted to share a mobility piece […]
Dec ’25 Movement of the Month
Dec ’25 Movement of the Month: Barbell Seal Row by Coach Aidan This month’s movement is focusing on building our lats, rear delt (shoulder), and traps. All these muscles are important because they play a huge roll in our pulling strength for both gymnastics and the Olympic lifts. Although this is the movement for December […]
Dec ’25 Gymnastics Skill Work
Dec ’25 Gymnastics Skill Work: Handstand Holds by Coach Jackie Handstand holds might be one of my all-time favorite skills to work on. Not just because they’re fun (which they are), but because they’re a total cheat code for improving so many other movements in CrossFit. They help dial in your overhead positioning, which translates to everything […]
