We are now in our third and final week of workouts from gymnastics coach Roger Harrell. Roger is the Co-Founder of The Cave/CrossFit Marin and a former competitive gymnast. Roger is an expert at teaching non-gymnasts, so if you're thinking of making progress on your gymnastics skills these are perfect workouts for you.


To learn more about Roger, read our feature interview:

Part 1 - Gymnastics for Adults

Part 2 - Gymnastics for Kids


Breaking Muscle Shop


Warm up activities are to be performed at a level that is appropriate for you. No warm up movements should be strenuous. Be sure to scale appropriately. 5-15 minutes of stretching following each session is expected.

For a guide to stretching visit Drill and Skills: Stretching.


Week 3 – Day 2

Warm up:

500m Row


15 Jumping squats

5 False grip pull ups

5 Ring dips

10s Hollow hold (face down)


Skill work:

Muscle ups

Backward roll to support


Complete for time:

Run 200m-200m-200m

21-15-9 Push-up on rings

21-15-9 V-ups

Allow 10 minutes.