Thursday, 6/25
June 24, 2015
Friday, 6/26
June 25, 2015

Focus 1: Toes-to-Bar (“T2B”) & Kipping for T2B
Focus 2: Double Unders
Workout: Jump Rope and Sit-Ups


With our final Base Camp before the July 4th weekend, we’re going to focus on two movements that not only show up with extreme regularity in CrossFit DC’s programming, but also have a tendency to frustrate a great many people: Toes-to-Bar (T2B) and Double Unders (DU).

We will split the class between the two movements, devoting time to the following points for each:
– Scap Retraction, Hollow Position, and Strict T2B
– Kipping for T2B (beginning with Kipping Knee Raise)
– Jump Rope selection and form
– Finding a beat for double unders, and methods for working towards mastering the movement


To review before class, we highly recommend checking out the following descriptions and demonstrations on both movements (Toes-to-Bar pages courtesy of GymnasticsWOD; Double Under page courtesy of

Toes to Bar
Toes to Bar with Kip
Double Unders – Everything You Need to Know

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