Skill Sessions

Periodically, we will offer skill sessions in addition to our group class offerings in a specific are for single or multi-week skill programs. These are a perfect way to learn a new CrossFit skill or master an old one.

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Upcoming: Gymnastics

Similar to CFTC LIFT, we will be offering a progressive weekly gymnastics class that will offer gymnastics-focused skill development on a six-week cycle working on two movements at a time:

  • Handstands and pressing - handstand holds, handstand walking, ring dips progressions

  • Muscle-Ups and hanging - toes to bar, pull-ups, bar & ring muscle-ups

  • Other gymnastics - rope climbs, planche progressions, pistols

If you are interested, let us know

Previous: Mobility Class

Mobility is important in order to:

  • Reach full range of motion during workouts

  • Recover fully from workouts

  • Increase your flexibility in general

More Details:

  • Tuesday: Hips/Ankles

  • Thursday: Shoulders/Spine/Wrists

  • Free to members, $20 drop-in for non-members

  • Sign up for one day or both days

Classes will be 45 minutes consisting of:

  • Dynamic mobility drills

  • Range of motion progressions

  • Static holds to recover for the next day

You may get a little sweaty because these positions are uncomfortable but this is not an extra workout.

Previous: Breathing and Core Activation

This skill session is a great chance to focus on an area that needs more attention in your development as an athlete - how to breathe and stabilize to stay safe, as well as increase performance in the long run. Led by a local physical therapist, it's also an opportunity to ask questions or schedule a follow-up PT appointment for those nagging aches.

Dr. Jesse Lewis, DPT, OCS is a physical therapist, coach, and believes that movement and exercise are life. His passion is keeping active people active and healthy. Jessse has a host of experience and certifications, including: Board Certified in Orthopaedics (OCS), Functional Dry Needling, Certified Strength and Conditioning Specialist (CSCS), USA Weightlifting – Level 1 Coach

  • Breathing for static stability

  • Breathing for dynamic stability

  • Breathing for endurance

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Previous: Gymnastics

We will spend 5 weeks working on drills and progressions to enhance your gymnastics abilities. Toes to bar, handstand holds, handstand walking, pull-ups, and muscle-ups will be a few of the skills we'll cover.

  • Sundays 11/4 - 12/9

  • 4:00 - 5:30PM

Previous: Jump Rope

Review of double-under technique and jump rope skills

  • Thursday 4/25 6:30PM

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Previous: Olympic Lifting

If you're interested in dialing in your weightlifting technique (clean, jerk and snatch) or are scared of these movements, this is a great opportunity to slow things down and spend more time working on technique across 5 weeks. 

  • Tuesdays 9/11 - 10/9

  • 7:30 - 9:00PM

Previous: Mobility

Overview of approach to mobility focusing on hips & shoulders

  • Led by Airrosti

  • Friday 2/8 6:30PM

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Previous: Wall Balls & Squatting

Wall balls are a great test of athletic capacity combining mobility, moving an external load, and muscular endurance. We want to help you improve in all of these areas with some dedicated time working on wall balls and squatting led by Coach Brandon.

  • Thursday 5/16 6:30PM

  • Takes the place of normal CrossFit group class

  • Free to members


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Past Sessions

Past sessions have included:

  • Pose running

  • Jerk technique

  • Clean technique

  • Snatch technique