Unlock Your Body's True Strength Potential
Master gravity-defying strength using just your bodyweight. Progress from basic pull-ups to muscle-ups, levers, and human flags through structured calisthenics training.
What Makes This Class Different
Experience strength training that builds more than just muscle
Progressive Programming
Clear progressions from beginner to elite. Perfect intensity every time.
Skill-Based Training
Chase skills, not reps. Every session gets you closer to that muscle-up.
Partner Work
Safe spotting for advanced moves. Build strength and community.
Full-Body Integration
Every move engages multiple muscles. Real-world strength.
Joint-Friendly Training
Strengthen joints and connective tissue, don't destroy them.
Measurable Progress
Track progress through skill unlocks, not arbitrary numbers.
Class Structure
Each 60-minute session is carefully designed for maximum results
1. Dynamic Warm-Up (10 min)
Mobility, activation, injury prevention. Prime your nervous system.
2. Skill Practice (15 min)
Practice complex skills while fresh. Handstand push-ups, muscle-ups, more.
3. Strength Circuits (25 min)
Main work: 3-4 stations hitting all muscle groups with perfect progressions.
4. Conditioning Finisher (5 min)
Quick finisher for endurance and mental toughness.
5. Cool-Down & Flexibility (5 min)
Essential recovery work. Stay flexible for advanced skills.
From Zero to Hero: Your Progression Path
Pulling Movements: Start with assisted pull-ups, progress to strict pull-ups, then weighted pull-ups, muscle-ups, and eventually one-arm pull-ups.
Pushing Movements: Begin with push-ups, advance to diamond push-ups, pike push-ups, handstand push-ups, and work toward planche push-ups.
Core & Levers: Master hollow holds, progress to L-sits, then front levers, back levers, and human flags.
Leg Strength: Build from bodyweight squats to pistol squats, shrimp squats, and explosive jumping variations.
Every skill is broken down into achievable progressions. You'll never feel lost or overwhelmed - just consistently challenged at the right level.
Prerequisites & Recommendations
Minimum Requirements: 5+ push-ups, 30-second plank, 1 assisted pull-up minimum. Not there? Start with Foundation Classes.
Recommended Preparation: Foundation program or basic gym experience helps but isn't required.
Injury Considerations: All exercises modifiable for injuries. Just tell your coach.
Equipment & Training Tools
We provide all equipment, but here's what we use in class
Gymnastic Rings
Essential for upper body strength and stability work
Pull-Up Bars
Multiple heights for different exercises and progressions
Parallettes & Blocks
For L-sits, handstand work, and push-up variations
Resistance Bands
For assistance and adding resistance to movements
Mats & Padding
Safety equipment for learning new skills
Weight Vests
Optional for those ready for added resistance
What Our Members Say
Real results from dedicated students
Complement Your Training
Combine Bodyweight Strength with Flexibility Classes for better form and injury prevention. Add Handstand Training for advanced upper body skills, or Ring Classes for unstable strength work.
Skills You'll Learn
Pull-Ups
The king of upper body exercises. Build the pulling strength essential for muscle-ups, levers, and climbing movements.
Muscle-Up
The ultimate pulling exercise that combines an explosive pull-up with a dip transition. Master this dynamic movement to showcase true upper body power.
Dips
Build powerful triceps and chest with this fundamental exercise. Essential for muscle-up development and upper body strength.
Push-Ups
Master the fundamental pushing pattern. This versatile exercise builds the foundation for handstands, planche, and pressing strength.
L-Sit
Build exceptional core strength with this fundamental hold. The L-sit develops compression strength essential for advanced gymnastics movements.
Planche
The ultimate display of pushing strength, holding your body horizontal while supported only on your hands. This skill represents years of dedicated training.
Front Lever
Achieve a horizontal body position while hanging from a bar or rings. This impressive skill builds incredible pulling strength and core stability.
Back Lever
A horizontal hold with your back facing the sky, building unique shoulder and bicep strength. Often the first lever skill achieved by practitioners.
Human Flag
The iconic sideways hold that defies gravity. This skill combines pressing and pulling strength with exceptional lateral core stability.
Pistol Squat
Master the single-leg squat for exceptional leg strength and balance. This challenging movement builds functional lower body power.