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CrossFit Vancouver
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Movement Mastery & Body Control
Included with Life PerformanceIncluded with Hybrid PlansGymnastics Skills requires a Life Performance plan or a Hybrid membership tier.Pull-ups, muscle-ups, handstands, and the kind of bodyweight skills that make you feel like you can do anything. We'll get you there, one step at a time.Zero gymnastics background needed. Seriously. That's what we're here for.
Gymnastics Skills sessions are included with the Life Performance plan and all Hybrid Memberships.
At a glance
In one sentence
Membership Access
Gymnastics Skills is a specialty programme, not part of the standalone CrossFit or HYROX memberships. Access is included on:
Life Performance Plan
All classes + every specialty programme, coaching credits, nutrition & more.
Hybrid Memberships
Personal training + unlimited group classes + specialty access.
On a CrossFit-only or HYROX-only plan? You can still drop in on a session for an add-on fee, or upgrade anytime, compare memberships.
Every skill has a clear path. Whether you're chasing your first pull-up or cleaning up your butterfly kip, we've got a plan (and a coach who's genuinely excited to help you get there).
Ring rows today, strict pull-ups next month, kipping by summer. We build the strength first, then layer on the skill. It's the most rewarding progression in the gym.
The muscle-up is a bucket-list movement for a lot of people. We break it into pieces you can actually learn: the pull, the transition, the press. One day it just clicks.
Wall walks, holds, handstand push-ups, and eventually going freestanding. It's scary at first and then it's the most fun you'll have in the gym.
Dips, muscle-ups, and stability work. The rings are humbling and that's exactly why they build such incredible strength and body awareness.
The midline work that makes everything else better. Kipping, strict, and all the core drills that build real stability (not just a six-pack).
Bar muscle-ups, knees-to-elbows, and advanced kipping for athletes chasing competition or just chasing a new challenge.
Gymnastics teaches you to move with control and intention. When you can command your own bodyweight, everything else in the gym feels easier.
Your first pull-up. Your first muscle-up. Going upside down without panicking. These moments change how you see yourself. We see it every week.
Every skill has a clear progression path, and every step is coached. No one's throwing you at a bar and hoping for the best.
These sessions stay small on purpose. More coaching per rep, more feedback, and coaches who know exactly where you are in your progression.
You're working toward your first pull-up or muscle-up
You want to get comfortable upside down (handstands!)
You struggle with gymnastics movements in CrossFit WODs
You want to build relative body strength and body control
You're chasing competitive CrossFit and need gymnastics skills
You want a focused skill session outside of the regular class
Add a session or two to your week and watch what happens. Toes-to-bar that used to frustrate you suddenly feel smooth. Pull-ups in workouts go from "ugh" to "yes." It's the best kind of extra credit.
Plans & Access
Which membership plans include Gymnastics Skills sessions?
Which plan should I choose?
Can I try a specialty session before I commit to a plan?
I can't do a single pull-up. Is this still for me?
Yes, and that's exactly why you should come. Our progressions start from zero. Many members walk in unable to do a pull-up and leave with strict pull-ups, kipping pull-ups, and the confidence to tackle them in any workout.
I'm afraid I'll look ridiculous trying handstands.
Everyone starts wobbly. We use wall drills, kick-up progressions, and partner assists so you build gradually. Nobody is expected to nail a freestanding handstand on day one, or day fifty. It's a journey, and it's a fun one.
I'm not strong enough for gymnastics movements.
That's what the sessions are for. We build the strength alongside the skill. Hollow holds, ring rows, and band-assisted progressions are all part of the programme. You get stronger by showing up, not by waiting until you feel ready.
Is this like competitive gymnastics?
No. This is functional gymnastics: the bodyweight skills used in CrossFit. Pull-ups, muscle-ups, handstands, and core work. No floor routines, no leotards, no judges.
What if I have a shoulder issue?
Talk to your coach. We modify movements around limitations all the time. There are always alternative drills that build the same patterns without aggravating existing issues.
How often should I attend?
1-2 sessions per week alongside your CrossFit classes. Consistency is more important than volume with skill work. Even one session a week creates noticeable progress.
Will this help me in CrossFit classes?
Absolutely. Gymnastics movements appear in workouts regularly. Better technique means faster times, more reps, and less frustration when toes-to-bar or muscle-ups show up in a WOD.
Free training tools
Pull-ups, handstands, and ring work take patience. Use these to check where you are and how to scale the path.
See how ready you are for gymnastics-heavy classes and where to start.
Open toolScale pull-ups, handstands, and ring moves to your current level.
Open toolOverhead and shoulder mobility unlock most gymnastics skills.
Open toolSee every calculator on the CrossFit BC training tools hub.
Come try a class, tell a coach what skills you're working on, and we'll map out your next steps. No rush, no pressure. Just you and a bar and a coach who's rooting for you.
Want to read up first? See our first kipping pull-up progression and full gymnastics skill progressions hub, meet our Vancouver gymnastics coaches (including Sarah), read member pull-up and muscle-up stories, or see who trains with us in Olympic Village.
Not sure yet? Grab our free Goal Setting Guide and take your time.
Catherine K.
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