Gymnastics
CrossFitgymnasticsin Villeurbanne.
Pull-ups, muscle-up, handstand, double-under: CrossFit gymnastics is the bodyweight work that unlocks your skills. Dedicated slots, a gym coach, included in your membership. From strict to kipping, at your level. Beginners welcome. First class free.
4
gym slots / week
1er
class free
0€
in membership
01 / The disciplineCrossFit gymnastics,
CrossFit gymnastics,
bodyweight mastered.
CrossFit gymnastics isn't artistic or competitive gymnastics: it's the set of bodyweight movements, with no external load, trained on the pull-up bar, the rings and the rope.The goal: coordination, agility, balance and control of your body in space, in service of your WODs.
01
Bodyweight strength
Pulling and pushing your own body: the base of a functional physique, no machines.
02
Coordination & balance
Control in space, upside down or hanging. What makes every movement smoother.
03
The WOD transfer
Unlocking a gym skill (muscle-up, HSPU) unlocks entire WODs. You progress everywhere.
02 / The movementsThe movements
The movements
of CrossFit gymnastics.
From most accessible to most advanced, here are the skills we break down in the gym specialty.We always start from your level, with progressions and assistance bands.
A
Pulling (on the bar)
- Strict then kipping pull-up
- Toes-to-bar, knees-to-elbows
- Chest-to-bar
- Bar and ring muscle-up
- Rope climb
B
Vertical push
- Dips
- Wall handstand
- Handstand push-up (HSPU)
- Handstand walk
C
Legs & coordination
- Pistol squat (single-leg squat)
- Double-under (jump rope)
- Core and hollow body
- Rhythmic kipping
The golden rule: strict before kipping. We build pure strength first (for the shoulder and safety), then add the swing to cycle reps. That's what makes you progress fast without getting hurt.
03 / The coachMalcolm.
Malcolm.
Your gym coach.
Malcolm Bernard, owner and coach of the box.Gymnastics is one of his specialties: he breaks every skill down (from your first kip to the muscle-up), corrects your position live and gives you the drills that fit your level.His logic: strict first for strength and shoulder safety, kipping next to cycle reps.
Malcolm Bernard
A
His method
- Strict before kipping, for strength and the shoulder
- Every skill broken into steps and drilled
- Progressions and assistance bands to suit your level
- We build the base before chasing the full movement
B
Who it's for
- The beginner who doesn't have a first strict pull-up yet
- The crossfitter who wants to unlock muscle-up, HSPU or double-under
- The experienced athlete who wants to cycle cleanly in WODs
- The whole team also coaches gym work inside the WODs
04 / ProgressHow to progress
How to progress
in gymnastics.
A gym skill is built in stages.The framework we follow with our members, whatever your starting level.
- 01Build base strength: strict pull-ups and dips, core.
- 02Learn the kip: the hip-shoulder swing, clean and controlled.
- 03Assisted drills: band, false grip, wall handstand.
- 04The full movement: a first clean rep.
- 05Cycling: stringing reps cleanly in a WOD.
05 / Slots & pricingWhen to come,
When to come,
and what it costs.
The gym specialty is included in your membership, no extra cost.Dedicated coached slots, plus gym skill work inside the WODs all week.
01
The gym specialty slots
- Monday · 12:30pm
- Thursday · 5:30pm
- Thursday · 6:30pm
- Thursday · 7:30pm
- Booking on the Deciplus app. Plus gym work in the WODs all week.
02
It's included
- Included in every membership, from 79€/month (all specialties included: Hyrox, Weightlifting, Gym, Conditioning).
- Bars and rings also available in free access, included in your membership.
Other specialtiesIt's all
It's all
in your membership.
One box, five disciplines.Your membership gives you access to every specialty, no extra cost.
06 / FAQBefore
Before
you hang.
The questions we hear most about the gym specialty.If yours isn't here, we're on 07 67 47 20 24.
What is gymnastics in CrossFit?
It's the set of bodyweight movements in CrossFit: pull-ups, dips, muscle-up, handstand, rope climbs, toes-to-bar. No external load, trained on the bar, the rings and the rope. The goal is mastering your body in space, in service of your WODs.
Which gym movements do you train?
Strict and kipping pull-ups, toes-to-bar, chest-to-bar, muscle-up (bar and rings), rope climb, dips, handstand and handstand push-up, handstand walk, pistol squat and double-under. We go from simplest to most advanced based on your level.
Do you need to be flexible or already strong to start?
No. We start from your level: if you don't have a strict pull-up yet, we build strength with progressions and bands. Gymnastics is trained in stages, it's actually the best way to gain bodyweight strength and mobility.
What's the difference with artistic or competitive gymnastics?
Artistic gymnastics (floor, apparatus, federal competition) is a sport in its own right. CrossFit gymnastics takes bodyweight movements and puts them at the service of functional training and WODs. With us it's a specialty built into CrossFit, not an artistic gym class.
When are the gym slots and how much is it?
The gym specialty slots are shown on this page (Slots & pricing section) and on the schedule, plus gym work in the WODs all week. The gym specialty is included in your membership, no extra cost, like all specialties.
Where can I do CrossFit gymnastics in Lyon or Villeurbanne?
At the CrossFit Gratte-Ciel box, at 22 cours de la République in Villeurbanne, right by the République metro exit (line A), reachable from anywhere in Lyon. Gym area with bars and rings, dedicated coach, first class free to try it out.
Your first class
is on us.
Book my free trial