Workshops

Gymnastics Workshops

at 8th Day Gym

with Coach Zac Kraai

 

These workshops are appropriate for any athlete or fitness enthusiasts familiar with CrossFit or functional movement training. The main thing you will take away from these seminars is an understanding of how to perform each simple part of these complex movements.  This will allow you to build and practice progressions to advance your skills.

Handstand Stuff: Level 1

Saturday, may 5
12:30 – 2:30 PM
Handstands & Handstand Pushups

Athletes attending this workshop should be able to hold a 60 second plank, complete 5-10 pushups or modified pushups.

Register

 

Handstand Stuff: Level 2

SATURDAY, MAY 5
3:00 – 5:00 PM
Handstand Pushups and Walks

Athletes attending this workshop should be able to kick up to hand stand back against the wall and hold for 30-45 seconds, complete 5-8 pushups with a 3 second lowering, lower down from handstand back facing wall to head on a mat/s.

Register

 

Pull Ups

SATURDAY, MAY 12
12:30 – 2:30 PM
Strict and Kipping

Athletes attending this workshop should be able to hang from a bar for 30 seconds  and perform 5-10 angled ring rows. No worries if you’re not yet able to do a strict pull up. This is perfect for you. If you can do strict pull ups, this workshop is awesome for you too.

Register

 

Muscle Ups

SATURDAY, MAY 12
4:30-5:45pm
Ring Focus: Simple transfer to Bar Muscle Ups

Athletes attending this workshop should be able to complete 5 kipping chest to bar pull ups and 3 ring pull ups. These skills can be applied to ring or bar, but will focus on ring. No worries if you can not yet do a muscle up. You’ll still benefit from this workshop.

Register