This class is not for “just getting a workout.” We will be methodically developing upper body strength and skills through systematic tracking and progression - not random workouts.

If you’re the type of person who values deliberate practice, respects organized processes, and is capable of patiently pursuing big goals, this class is for you.

• LEVEL: Beginner to intermediate*
  
  *Intermediate: able to perform controlled basic skill sequences and do dips and pull-ups with added weight for 5+ reps (i.e. advanced by fitness standards but beginner by gymnast standards)
  
  

• MINIMUM PRE-REQUISITE: 5+ push-ups*
  
  *Note: if you are near the minimum, be prepared to lay the groundwork for future abilities with lots of strength and body control development in our sessions before we pursue any advanced skills.
  
  While coming in with a strong base in push-ups and pull-ups will allow for more immediate skill development, it is fully within the scope of these sessions to get your very first pull-up.

Here are the primary attributes and specific skills we will be cultivating:

• General pushing and pulling strength (beginning with basic push-ups and rows and working toward weighted dips and pull-ups when ready)

• Controlled muscle-ups (ie no “kipping” as in CrossFit style muscle-ups)

• Strength skills, beginning with L-sits and inverted shoulder stands, then progressing to combinations, sequences, flows, and other intermediate skills / transitions when ready.