Kipping series is coming up!

We’ve seen such a huge increase in kippers lately! And many more on the verge of getting their kip! To help drive that momentum even more, we’ve designed a series of kipping seminars. Each session will be about an hour long, and will focus on one specific exercise involving the kip.

On May 11th, we’ll go over the pull up.
May 25th will be all about the muscle up.
And finally, on June 8th, we’re going to cover the handstand push up.

Each session will be at 11:30am. You can attend any one, two, or all three! ($20 per session or $45 for all three.)
Attendance will be limited so reserve your spot asap! (A sign up sheet is hanging up next to the white board.)

CrossFit’s resident gymnastics guru Carl Paoli, going over the finer points of the handstand push up with Coach Nate as a demo


A) Every minute, on the minute, for 8 minutes:
2 Squat snatches – building weight

B) Time vs Task
As many rounds as possible in 5 minutes of:
6 Kettlebell snatches 24/16kg
9 Kettlebell swings
12 Goblet squats

Rest 3 minutes

Complete the work you did in the AMRAP, for time.

Mobility WOD