It is natural to want to teach people advanced and fancy movements. The urge to quickly move away from the basics and toward advanced movements arises out of the natural desire to entertain your client and impress him with your skills and knowledge. But make no mistake: it is a sucker’s move. Teaching a snatch where there is not yet an overhead squat, teaching an overhead squat where there is not yet an air squat, is a colossal mistake. This rush to advancement increases the chance of injury, delays advancement and progress, and blunts the client’s rate of return on his efforts. In short, it retards his fitness.

~Greg Glassman



Effective December 20th, the Sunday 9am Class will be devoted to Advanced Gymnastics Progressions with David Sposito.


This class is not for everyone.  You must have a firm grasp of the fundamentals.  Minimum requirements:

  • 3 Strict Pull-ups in Hollow Body Position

  • 15 Push-ups like a Marine

  • 1-minute Active Shoulders in Hollow Body Hold on the bar

  • 1-minute Handstand Hold Against Wall

If you do not yet have these movements, don’t be discouraged.  They are well within your reach.  Make that your goal to shoot for.


Some of the progressions that we will be working on include:

  • Pull-up to Chest to Bar Pull-up to Bar/Ring Muscle-up.

There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques. This compulsion is the novice’s curse—the rush to originality and risk.

The novice’s curse is manifested as excessive adornment, silly creativity, weak fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery. If you’ve ever had the opportunity to be taught by the very best in any field you’ve likely been surprised at how simple, how fundamental, how basic the instruction was. The novice’s curse afflicts learner and teacher alike. Physical training is no different.

~Greg Glassman


This class will require rigorous repetition because it is the only way to improve at these movements.  It will be uncomfortable, some might even say painful, so don’t come if you’re not ready to work.  We have a lot of new torture, I mean, training devices. 😉