Natascha is super strong and has been crushing the Open! She didn't quite get her first ring muscle-up during 18.3 but watch out because it won't be long!

Congrats to all those first-time muscle-upper and pull-uppers out there on 18.3! For those of you that still have yet to get that elusive first strict pull-up or muscle-up, you're not forgotten! Sometimes, the motivation is there but knowing exactly what to do, how to do it, and when to practice it can be tough. Next month, we'll be kicking off our CFV Seminar Series with a weekend workshop on both the strict pull-up and the strict muscle-up. Each course will consist of a 60 to 90-minute session in the gym to go over the skills and drills required to get there, and every participant will receive a 4-week program to implement the content. Programming consists of 10-15 minutes per day, 4-5 days a week and can easily be accomplished before/after CFV classes. Emphasis will be placed on developing the strength and skill to safely perform these challenging gymnastics movements. If you're already driven to get that pull-up or strict muscle-up and are looking for a little guidance on how to get there, please let us know and stay tuned for more info!