We are excited to announce the upcoming 6-week CFM Gymnastics series! This series will be coached by Jonathan and will take place on 6 consecutive Wednesday nights at 6:00pm starting May 11th and continuing through June 15th.
This is an excellent opportunity to intentionally progress in your gymnastics capabilities. Many of you have expressed over the last few months, post 2022 CrossFit Open, that you want to dedicate time to improving in the area of gymnastics, and this program was developed to do just that! Over the course of the 6 weeks you will work on the foundational pieces of gymnastics, layering more and more complexities, and working on ability specific progressions designed to get you to the next level.
Those who sign up for this series are encouraged to come to each session, as the sessions build off one another. In order to keep the coach to athlete ratio optimal, we are limiting enrollment to 10 athletes. Cost to enroll is $150. For more information, or to sign up, talk with one of your coaches!
Workout of the Day:
Tempo Front Squat for load:
3 second eccentric + 3 second pause (33X1)
Post loading and any scaling
Build up to something tough BEFORE the working sets. You only need to do 2 reps at tempo in your later warm-up sets. Loading needs to be something that actually allows you to maintain the tempo, yet is still challenging. Yes, your coach will be counting the decent, the pause, the stand, AND the 1 second at the top so there will be no 3 second lowers that are actually one second! 😉 The entire group will squat on the 5:00 mark. There will be lots of rest… but you’ll need it!!