Dynasty Excursions

DYNASTY CROSSFIT PRIDES ITSELF ON THE BREADTH AND THE DEPTH OF THE PROGRAMS WE OFFER.

We realize that there is no �one size fits all� approach to anything when it comes to fitness nor nutrition.

CrossFit is in some ways the MMA (Mixed Martial Arts) of the fitness world combining some of the most effective disciplines and methodologies. CrossFit consists of HIIT (high intensity interval training, weightlifting, powerlifting, strongman, running, rowing, hypertrophy strength, kettlebell training, functional movements, gymnastics, and the list goes on.

Over the years our philosophy of fitness has evolved and we have come to understand the desire to dive deep into a specific rabbit hole.

From this understanding (and demand) our Dynasty Excursions were born.

EX�CUR�SION

ik?sk?rZH?n/
noun

1. a short journey or trip, especially one engaged in as a leisure activity.
�an excursion to Mount Etna�
synonyms: trip, outing, jaunt, expedition, journey, tour, road trip

Dynasty EXCURSIONS ALLOW FOR OUR CLIENTS TO GET OFF OF THE BOAT PER SE, AND �EXPLORE� THE OTHER DISCIPLINES, WITH A DEEPER LOOK INTO WHAT THEY ENTAIL.

By doing so, it makes them a happier, better and more well-rounded athlete and human being.

MEMBERS

6 Weeks

$175

2x per week

NON-MEMBERS

6 Weeks

$225

2x per week

Not sure which is right for you?

Set up a goal setting session with a coach to find out where you should start, talk about your goals and provide a clear path to happiness.

SET UP SESSION

DYNASTY OLYMPIC STYLE WEIGHTLIFTING PROGRAM

(October 8 – December 4)

This program is intended for those serious enough about�Olympic Lifting�to take it to the next level. This will be�12 hours�of specialized, intimate coaching over the 6 weeks. There will be athlete specific programming based on deficiencies and area�s needs to be improved upon.
The focus here will be on building�motor pattern�through�deliberate repetition.

�Practice makes permanent�

The emphasis will be on the following:
Clean & Jerk
Snatch
Accessory work
Jerks from the blocks
Pulls from positions
Video analysis and feedback with Coaches every class

DYNASTY GYMNASTICS DETAILS

(August 20- September 28)

6 Week Program�designed to provide an introduction and to�gymnastics. This course will start at the beginner�s level and meet each athlete where s/he is at. Progressions and scaled exercises will help athletes to correctly and safely develop their�gymnastics�abilities!!! Everyone progresses at her/his own pace, and we will all support each other! Anyone can do this, and with the correct training, can begin to do it well!

We will focus on�strength,�tumbling, and�flexibility training. Below is a brief list of skills that we will work up to (we will work on others as well). Again, please remember that we start with progressions and support each person throughout their training process at each individual level:

Muscle ups / progressions
Handstand / progressions
Levers
Jumps (straddle, pike, tuck, turns)
Rolls
Cartwheels / progressions
H-Stand rollouts / progressions
Split progressions
Scale progressions