Annonucing Our New Class, FlexNastics

Snatch
70% x 2
75% x 2
80% x 1-1-1

'08 CF Games Final Event
For Time:
30 Squat Clean Thrusters 155/105

Jason Khalipa Final Event '08 2:47 – youtube video

We will be adding a new type of class to the schedule here at CFES on Tuesday and Thursday mornings at 7AM and 9:30AM we are calling FlexNastics.

FlexNastics
This will be a one hour class focused on intense flexibility training and development of fundamental gymnastics skills that are directly applicable to CrossFit.  FlexNastics class will start with a brief warmup and move into an intense flexibility session.  After flexibility work, you will work gymnastic skill progressions that are accessible to all levels and abilities. 

Class will conclude with a brief WOD that is focused on continued skill and strength development in the realm of gymnastics.  This is a great supplement to your normal WODs and will greatly benefit those who struggle with range of motion, core strength, and body awareness.

This is a fundamental program!
You will not be taught to perform skills like those in the slide show above, but rather fundamentals that will greatly improve your all around fitness.  If you struggle with mobility, or basic body weight strength, come to this class and put in the work you need to become a better more fit athelte.  If you want to learn tumbling and flips and crazy shit, come play with us over at West Sac Gymnastics Center.

Why should you want to work on your gymnastics? 
How 'bout this little tid bit?  The coach of this new program, Amber, placed 75th in the CF Open this year, nearly qualifying for NorCal Regionals AFTER ONLY DOING CF FOR 6 MONTHS!  Ability in the realm of gymnastics simply equates abilty in every other physical ability.  You should want to get a piece of that.

About the coach, Amber Graupner
USA Gymnastics Professional Certification
USA Gymnastics Safety Certification
USAG Fundamental Certification
Ranked National Team Coach
Ranked Junior Olympic Team Coach
CPR/First Aid certified

Amber has been competing and coaching gymnastics for 10 years now and has quite an impressive resume.  She herself achieved Level 10 as a gymnast, was a 5 time state champion and 2 time National qualifier.  She has coached over 30 state qualifiers, 15 state champions and 3 national team members and has had 3 of her athletes receive gymnastic scholarships to D1 schools.  In a word… LEGIT!

Amber has been coaching Travis and I along with some our our fellow coaches and gym owners for the last 4 weeks over at West Sacramento International Gymnastics Center.  In that time she has coached us to do things that we didn't expect to be able to learn in such a short time period as well as introduced us things that are going to take a long time to become proficient in.  We were so impressed with her coaching skills and abilities that we decided to bring her on to coach some classes in our facility.