17 Aug 2015 – Announcing our 'Developing Gymnastics Strength' Course

Do your goals for the next year include getting your first strict pull up? What about linking together 5, 10, 15 or 20 kipping pull ups or Rx’ing Cindy? Perhaps your goals are to bust out ring dips and handstand push ups? Guess what you need to work on?! Your pulling and pushing strength!

We are very excited to announce our first course:

Developing Gymnastics Strength: Pull Ups and Dips.


The course is 6 weeks long, running from 28 September – 4 November 2015.
Sessions will be held 2 days per week: Mondays at 7 pm and Wednesday at 6 pm.
Each session will last 60 minutes.
Cost: £149


These sessions are programmed specifically to develop your pulling and pushing strength. Each session includes strength development, volume training and specific assistance exercises that are key to developing these movements.

The course is capped at 8 people, and places are going quickly, so book your space soon!

Click here to get involved or email maria@crossfit1864.com with any questions.


A) Gymnastics Skill Development

A1) Kipping pull-up skills
A2) For time, choose either:
60 Kipping Pull-ups
30 Strict pull-ups
A3) Bent over rows: 5 x 5
- Rest 60 seconds between sets

B) Conditioning

EMOM x 10
10 Kettlebell swings (32/24 kg)
10 Burpees