TEAM CROSSFIT WORKSHOPS

Open to members and non-members!

Team CrossFit workshops are design to give each participant an in-depth coaching and instructions per subject including CrossFit movements, Olympic lifting, programing, nutrition, and mobility.  In each workshop  not only will you learn how to do the particular movement correctly, you will also learn supplemental exercises to help further develop and correct the faults in your movement.

Each workshop is about 1.5 hours in length and is open to everyone including non-members and non-CrossFitters.  Whether you are a non-member, you do CrossFit somewhere else and you want some specific coaching, you are just trying to check out what CrossFit is about or you are a trainer looking to get more education on CrossFit, our workshops are a great place to get the proper education and coaching about CrossFit.  Every workshop is limited to 10 participants to ensure quality of the program and therefore you MUST register before the workshop.  There are NO WALK-INs.  Check out the descriptions and the details of each workshop below along with the schedule and sign up ASAP!

>>CLICK THIS LINK TO VIEW AND REGISTER FOR UPCOMING WORKSHOPS<<

WORKSHOP 1: SQUATS

Learning the squats! This is the very foundation and the key to becoming a great athlete and a CrossFitter.  Without the ability to perform a solid squat, you will not be able to reach your potential so this is a MUST workshop for all new CrossFitters.  Starting with the air squat, you will learn all the different squat variations.  At the end of the workshop, you will get a chance to find your 1 rep max on the squat of your choice!

  • Air squat
  • Front squat
  • Back squat
  • Overhead squat
  • Pistol

 

WORKSHOP 2: PRESSES

Learning the presses!  Press and other variations of the press is another fundamental movement in CrossFit.  You will start the session with learning how to perform a Double under with a jump rope to warm your shoulder up and then you will learn how to perform all the different types of presses including the Split jerk!

  • Double Unders
  • Push up
  • Press
  • Push Press
  • Push Jerk
  • Split jerk

 

WORKSHOP 3: DEADLIFTS

Deads are good!  There’s nothing more better for your back than doing Deadlifts but it is also one of the more technical and dangerous movement if you don’t do it correctly!  In this workshop, learn how to do the Deadlift correctly along with other variation.  You will also get a bonus and learn how to do one of Crossfit’s must!  a Kipping pull up!

  • Deadlift
  • Sumo deadlift High Pull
  • Medicine ball clean
  • Wall Balls
  • Pull up / Kipping pull up

 

WORKSHOP 4: BEGINNER CLEAN & JERK

Clean & Jerk is one of the only 2 weight lifting categories in the Olympics.  What does that mean?  It means it’s pretty dang technical and hard to perform!  In this workshop, we will teach you how to perform the High Hang Clean along with the Split jerk.  Why only the High hang?  You must learn and master the Clean from this position before pulling it off the ground.  Don’t be fool by seminars that offer you to teach everything (sometimes both Clean & Jerk + Snatch) in a 2 hour session.  That is not possible!!  You need to learn it piece by piece if you really want to understand and master this technique.

  • Beginner Clean & Jerk (High hang only)

 

WOKRSHOP 5:  BEGINNER SNATCH

Snatch is one of the only 2 weight lifting categories in the Olympics.  What does that mean?  It means it’s pretty dang technical and hard to perform!  In this workshop, we will teach you how to perform the High Hang Snatch.  Why only the High hang?  You must learn and master the Sntach from this position before pulling it off the ground.  Don’t be fool by seminars that offer you to teach everything (sometimes both Clean & Jerk + Snatch) in a 2 hour session.  That is not possible!!  You need to learn it piece by piece if you really want to understand and master this technique.

  • Beginner Snatch (high hang only)

 

WORKSHOP 6:  KETTLEBELL

More cowbells please!  This this workshop, you will learn the 3 most popular Kettlebell exercises in CrossFit.  Kettlebell swing, snatch, and TGU’s are all a great exercises which needs  great technique in order to reach peak performance and we will teach you all the little details that you won’t get in a regular class.  Bonus – learn how to climb that rope!

  • KB Swings
  • KB Clean & Jerk
  • KB Snatch
  • KB TGU
  • Rope climb

 

WORKSHOP 7:  ADVANCE CLEAN & JERK

Clean & Jerk is one of the only 2 weight lifting categories in the Olympics.  What does that mean?  It means it’s pretty dang technical and hard to perform!  In this advance workshop, we will teach you how to perform the Clean all the way from the ground along with perfecting the Split jerk and other supplemental exercises.  You must have  taken the “Beginner C&J” workshop in order to take this one.  Don’t be fool by seminars that offer you to teach everything (sometimes both Clean & Jerk + Snatch) in a 2 hour session.  That is not possible!!  You need to learn it piece by piece if you really want to understand and master this technique.

  • Advance Clean & Jerk

 

WORKSHOP 8:  ADVANCE SNATCH

Snatch is one of the only 2 weight lifting categories in the Olympics.  What does that mean?  It means it’s pretty dang technical and hard to perform!  In this advance workshop, we will teach you how to perform the Snatch all the way from the ground along with other supplemental exercises to perfect the Snatch.  You must have  taken the “Beginner Snatch” workshop in order to take this one.  Don’t be fool by seminars that offer you to teach everything (sometimes both Clean & Jerk + Snatch) in a 2 hour session.  That is not possible!!  You need to learn it piece by piece if you really want to understand and master this technique.

  • Advance Snatch

 

GYMNASTICS WORKSHOP 1:

In this workshop you will learn 2 of the most used and needed gymnastics movement in CrossFit.  Kipping / Butterfly pull up and handstand / handstand push ups are both a must skill if you want to excel at CrossFit and RX the workouts.  You will learn how to develop the strength and skill to perform each of these movements from bottom up so that any level of athlete can participate and walk away with something to work on in order to achieve these movements.

  • Hollow rock
  • Kipping / Butterfly pull up
  • Handstand / HSPU

 

GYMNASTICS WORKSHOP 2:

In this workshop you will learn 2 of the more advance gymnastic movements in CrossFit.  Muscle up is one of the most sought after skill and it not only takes strength but more importantly, the correct technique and skill.  Skin the cat is another gymnastics movement that requires the correct coaching and instruction to develop the skill.  You will learn how to develop the strength and skill to perform each of these movements from bottom up so that any level of athlete can participate and walk away with something to work on in order to achieve these movements.

  • L-Sit / Ring L-Sit
  • Skin the Cat
  • Muscle up

 

MOBILITY WORKSHOP SERIES

You need to keep your body healthy in order to get the most out of your body!  In this 4 part workshop, we will teach you how to stretch and mobilize the 4 main parts of your body using different techniques and tools.   This is a must workshop for all Crossfitters especially anyone with a nagging pain and tight spots in their body.

  • 1 – Back
  • 2 – Hips
  • 3 – Shoulders
  • 4 – Legs

 

PROGRAMING WORKSHOP

In this workshop you will learn the principles and the methodology behind CrossFit and it’s programing.  Whether you are a seasoned CrossFitter looking to start programing your own WODs to customize to your specific needs or goals or you are a newbie or a trainer looking to get more insight on why CrossFit is such an effective program, this workshop will give you the necessary knowledge to start playing with your own programing.

 

NUTRITIONAL WORKSHOP

In this workshop you will learn what, when, why, and how of the basic nutrition that we recommend for athletes and CrossFitters.  We will discuss pre, during, and post nutritional needs along with discussion on supplements and other products.

 

>>CLICK THIS LINK TO VIEW AND REGISTER FOR UPCOMING WORKSHOPS<<

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SCHEDULE AND COST

There will be a workshop twice a month except on holiday weekend.  Please check out the calendar below for up to date schedule.

  • Members – $15
  • Non-members – $25
  • Cancellation policy:  You must cancel 24 hours in advance in order to receive a refund.  Otherwise, we will credit your account to be used on another workshop of your choice

>>CLICK THIS LINK TO VIEW AND REGISTER FOR UPCOMING WORKSHOPS<<