Shapesmiths Gymnastics Class

This weekend (18.10.20) we launch the Shapesmiths Gymnastics Class. But what is it and why is it good for you to follow? 

First of all it’s important to say that this is not a traditional gymnastics class, full of tumbling, pommel and rhythmic skills.  Instead we work around what we would call ‘CrossFit Gymnastics’ that is…in the most basic of terms…elements of traditional gymnastics that will help you ‘do the fitness’, much better.  

We have put together a structured weekly class program, that is centred on developing and mastering elemental gymnastic positions, flexibility & developing core strength. This is a perfect accompaniment to WOD, Engine AND Weightlifting classes.

The class will initially cover three main elements:

  1. Wrist Mobility
  2. Handstand/Inversion
  3. A developmental gymnastics WOD that builds towards HSPUs.


With 27 bones, 27 joints and over 100 ligaments and tendons your wrist and hand will often need some care and attention when it comes to the movements that we perform in CrossFit.

By working on your wrist & hand mobility not only will we improve handstand related elements, we will also be able to improve other positions, such as your barbell front rack position for front squats and cleans.

This can also have a positive effect on your elbow and in some cases even further up the chain, to your shoulder! Huge benefits!


Getting upside down in a handstand for CrossFit newbies is often something that hasn’t been attempted since childhood. The class will slowly develop the basics of inversions so that you can reap the fitness benefits.

By working on straight arm strength you will learn how to use your bones as scaffolding upon which you can more effectively stack load (body weight or external load) and reduce the dependence on the muscles. This will transfer over to other skills such as Olympic Lifting and barbell movements too! 

Gymnastics WOD

At the end of the session we will work through 3-4 exercises, in a WOD-style, that will assist and further develop the elemental positions of gymnastics (think hollow body ‘core’ work, presses, balances and positional work) under mild fatigue.


If you can’t make Saturday’s classes at 9AM & 10AM the programming is live on WODify for you to see and give a go in open gym! If you follow along you are sure to make some amazing improvements! If you are following in your own time, let us know how you are getting on!