Workout: Snatch Complex: 1-1-1-1-1-1-1
Snatch Deadlift + Hang Snatch + Snatch
Power Monkey Is Coming To CrossFit Belltown
Coaches: Dave Durante & Mike Cerbus
Number of Days: 2
Date/Times: Saturday August 26 (10am-5pm)
Sunday August 27 (10am-5pm)
Cost: $425 per person
Weightlifting Sessions: Overhead Positioning & Squat Technique, Stability Adjustment, Pulling & Catching the Snatch in Ideal Positions, Setting up the Jerk, Front Rack Position, Pulling & Catching the Clean in Ideal Positions, Front Squat Technique & Shoulder/Wrist Mobility
Gymnastics Sessions: Movement Philosophy & Gymnastics – Being Healthy vs. Competing, Shoulder Health Warm Up & Basic Individual Mobility, Assessment Into Stretches/Corrective Exercises, Bar Work (breakdown + drills of every movement in CF), Ring-work – Complete breakdown of muscle up mechanics and common mistakes. Handstand Work (drills, structure recognition, HSPU positioning for different variations, supplemental exercises).
- 1 FREE Block of Monkey-Method™ Gymnastics Programming (5 weeks).
Instructors At A Glance
DAVE DURANTE is a multiple time USA gymnastics national champion and was part of the 2008 Beijing Olympic Team as alternate. After retiring from competition, David helped coach his alma mater, Stanford University, to an NCAA Team Title in 2009 and has continued to be a part of the sport through his position on the Athlete Advisory Committee with the United States Olympic Committee as well as his position on the USA Gymnastics Men’s Technical Committee. Dave leads Team Power Monkey which is comprised of elite athletes and coaches who help design new equipment, provide gymnastics education to the fitness world, and coach at Power Monkey’s bi-annual training Camp. Dave was a lead coach with the CrossFit Gymnastics L1 course from 2013-2015. He also wrote and developed the CrossFit Gymanstics Advanced Course. He lives in NYC with his wife Sadie and coaches at CrossFit Solace.
MIKE CERBUS competed in the sport of Weightlifting at an elite national level from 2005-2014 . He has medalled at 3 National Championships and 5 American Open Championships, taking out the title in 2011 as American Open Champion, while also being selected to the United States Pan American & Olympic Qualification Teams in 2012. His competitive accomplishments and growth as a coach have been made possible by developing under Senior International Coach Lou DeMarco and as a training specialist from 2011-2013 at the Olympic Training Center in Colorado Springs under Zygmunt Smalcerz.