Whether you’re working toward your very first pull-up or looking to master advanced movements like weighted dips, archer ring push-ups, or weighted pistol squats, this calisthenics group is for you. Created by a fellow CPFBK gym member passionate about bodyweight strength training, this group (not a class) welcomes all levels—from absolute beginners to seasoned calisthenics practitioners. The emphasis throughout is on developing deep full-body strength and new skills using your own bodyweight as resistance.

We’ll focus on foundational upper-body movements like pull-ups, chin-ups, dips, and push-ups, exploring a full spectrum of progressions and variations to match your current level and goals. Beginners can start with regressions such as band-assisted and/or negative pull-ups, chin-ups, and dips, dead hangs to build grip and endurance, and proper push-up technique. More advanced practitioners can work on weighted pull-ups, chin-ups, and dips, pull-ups on the climbing ropes, and high-level variations like archer pull-ups, typewriters, explosive pull-ups, high pull-ups, and muscle-ups.
To build overhead pressing strength and vertical pushing control, you’ll have an opportunity to work through wall-assisted handstand push-up progressions. These begin with chest-to-wall holds and eccentric lowers, eventually advancing to full range-of-motion wall handstand push-ups and even freestanding variations for those seeking a high-level bodyweight strength challenge.

Additional skill and strength development options include ring training, which develops superior muscular control, joint stability, and full-body strength. You will have an opportunity to work through:
– Ring push-up variations, including standard, archer, feet-elevated, and weighted
– Ring dips, including beginner support holds to deep-range and weighted dips
– Pulling progressions, including ring rows, false grip pull-ups, archer ring pull-ups, and ring muscle-ups
– More advanced control work, including ring turn-out holds, front and back lever progressions, and skin-the-cat

You’ll also have an opportunity to develop lower-body strength and mobility through single-leg squatting progressions, including levitation squats, deficit squats, shrimp squats, Cossack squats, and pistol squats—building balance, flexibility, and control along with crazy strength.

To complement strength with control and core development, we will work on additional bar and ring movements including hanging and parallette L-sits, V-sits, knees/toes-to-bar/ring, parallette and ring support holds, ring rollouts, windshield wipers, body levers, and single-arm progressions.

Above all, the CPFBK Calisthenics Group is dedicated to creating a supportive, inclusive environment where everyone is encouraged to grow at their own pace. Beginners are welcomed with open arms, free to ask questions and build confidence in their movement, while more experienced members are invited to share their knowledge and offer guidance. Whether you’re just starting your calisthenics journey or honing advanced skills, you’ll find a friendly, motivating community here to help you thrive.

Meet us on Saturdays and Sundays 8:00am on the turf by the punching bags.