Gymnastics Summer Program coming soon…

CrossFit Victoria BC - Sean Lind

CrossFit Zone will be holding a Gymnastics 10 week program this summer.  Sean Lind is hosting a Free Trial Gymnastics class on Friday, June 25th at 6:30pm for 1.5hrs.

Gymnastics Program Info:

All classes will be 1hr, with an optional Gymnastics WOD after the 1hr, with a time cap of 15mins after class

10 week Gymnastics intensive summer program.
-Everyone will benefit from this course. All skill levels accepted, from beginner to advanced.
-Classes are open to everyone! Friends, family and other crossfitters.

The classes will be limited to 10 people per class, to ensure top quality of coaching. Starting with the option of 4 classes a week and more will open up depending on the demand.

Sign up for classes will be done in advance, online.
The class lesson plan will be available online a week in advance.


40 classes:  300+tax (7.50$ per class)
30 classes:  255+tax  (8.50$ per class)
20 classes:  180+tax ( 9$ per class)
Drop in rate: 10$ per class.

Goals of the class

– To teach proper form technique and execution on a wide range of gymnastics movements, handstands, rings and basic tumbling. . . etc.
– To learn how to safely spot gymnastic movements.
– Increase of body awareness and flexibility

Come down on Friday night and join us! For more info click this link –  Gymnastics Zone

Today’s Workout:

Buy-in:  Handstand pushup practice, muscle up practice, and/or skipping practice – 10 min

WOD:  “8, Mate!”

  • 4 x 3 front squat, working up in weight to 80% of your 1rm
  • 4 x 6 bench press, working up in weight to 70% of your 1rm


  • 8 minute AMRAP of:
  • 8 up-and-over box jumps (jump on top of box and over to the other side = 1 rep) – 24/30
  • 8 kettlebell swings (35/55)
  • 8 double crunch
  • 8 1 arm push press per arm (35/55)

Zone 3 – scale swings and push press as needed (25/35-40), scale box height to 20/24

Zone 2 – scale box height as needed

Zone 1 – scale all movements as needed

Only the AMRAP at the end is scored for this workout, work on submaximal weights for quality and speed for the front squat and bench press.

Cash-Out: Relax!


More Posts

Summer Indulgence

Fresh local Strawberries are now available. These delicious little berries are rich in polyphenols which are known for their antioxidant, anti-inflammatory, and anti-aging benefits. Here

It’s a Fight Gone, Whatt?

Good… I hope! Wod tips: Choosing a different starting position can affect your score! We’ve found that starting on the row, or starting on box