08 Mar 2016 – It's Back! 'Developing Gymnastics Strength' Begins 26 April

Please disregard the head position...

In September 2015 we hosted our first course at CrossFit 1864: Developing Gymnastics Strength. We could not have been happier with the results! Through a combination of focused programming, intensive coaching and nutrition advice, the members that participated in the course all together lost over 40 lbs, and participants who began the course with no pull ups or dips, achieved their first strict pull up or dip - some were even able to get multiple reps!

Following this incredible success, and due to popular demand, we are very excited to bring back Developing Gymnastics Strength: Pull Ups & Dips!


  • The course will run from 26 April - 4 June 2016
  • Sessions will be every week on Tuesdays from 7 - 8 pm and Saturdays from 9 - 10 am.
  • Participants will also be provided with nutrition advice during the course to help them towards their goals.
  • Cost: £159


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!

Register via Team up here.


A) Gymnastics Skills: Kipping pull-ups

B) Conditioning

For time:
Row 1000m
30 Deadlifts (100/70 kg)
50 Pull-Ups
(Time cap: 15 minutes)

B) Gymnastics Midline Funzies!

What? For the next 4 weeks, every Tuesday we will be working on front lever and planche progressions.
Why? Levers and planches are a tremendous demonstration of core/trunk strength, work straight arm strength and build shoulder/back strength

For 15 minutes, alternate between:
Max front lever progression hold
Max planche progression hold