Tempo/pause work as part of the training today. All single reps with some deficit off the parallettes. Ended up doing 10 rounds total. Not overly difficult, but gives me a chance to fix some positional inconsistencies from round to round. Watch the round and make an adjustment. How many of you are doing pause and tempo work with your body weight / gymnastics training? Show me what you got 💪🏼🐒 @powermonkeyfitness #duranstand
powermonkeyfitness.com
Jul 25, 2025Instagram
Ready to level up your lifting and gymnastics game? 🔥 Join Power Monkey Masters @mikecerbus and @davedurante at CrossFit Speakeasy (Belmar, NJ) for a 2-day course designed to sharpen your technique and unlock long-term progress. 🗓️ August 16–17 📍 All levels welcome – coaches, athletes, and anyone who loves to move! 👉 Day 1: Weightlifting Foundations ✔️ Squat | Snatch | Clean & Jerk 👉 Day 2: Gymnastics Foundations ✔️ Handstands | Bar | Rings ✅ Hands-on coaching ✅ Signature Power Monkey drills ✅ CEUs available ✅ Serious progress (and fun ❤️) 📸 Swipe through to get a glimpse of what’s coming… Spots are limited — sign up now at powermonkeyfitness.com #PowerMonkeyFitness #Weightlifting #Gymnastics #TrainWithTheBest #CrossFitSpeakeasy #MovementMatters #StrengthAndSkill #PowerMonkeyCourse #NJFitness #FunctionalFitness
powermonkeyfitness.com
Jul 23, 2025Instagram
🔁 Master the Ring Row = Master the Muscle-Up 🔁 Your body’s position on the rings matters more than you think. 👀 In this clip, @davedurante breaks down why watching your toes and controlling your center of mass is key—not just for perfecting your ring rows, but for setting up smoother transitions and stronger turnover mechanics. 💪 This is just a taste of what’s coming in August when the Power Monkey crew hit @crossfit_speakeasy. Registration is live!—grab yours now and level up your gymnastics game. 👇 Drop a 🔁 if you’ve ever struggled with that muscle-up transition. #PowerMonkeyFitness #RingRow #MuscleUpProgression #CrossFitGymnastics #GymnasticsForCrossFit #RingStrength #BodyControl #PowerMonkeyCamp #DaveDurante #CrossFitSpeakeasy #GymnasticsClinic
powermonkeyfitness.com
Jul 21, 2025Instagram
Stop swinging from your hips 🛑 Start building the proper shape with your chest and shoulders. When it comes to the kip swing, the foundation starts with how you grip the bar—and yes, that thumb matters. Wrapping your thumb around the bar creates full tension through the hands and upper body, which allows for better control and safer shoulder mechanics. From there, initiate the movement with the chest and shoulders, not your hips. Think: hollow → arch, not popping hips and floppy legs. We’re not just making movement—we’re making shapes. Efficient, repeatable, strong shapes that translate to all your gymnastics skills. Hips should follow the pattern, not lead it. 👉 Full grip. 👉 Chest leads. 👉 Shoulders engage. 👉 Hips follow. 👉 Build shapes—not wild angles. #PowerMonkey #KipSwing #GymnasticsTechnique #GripMatters #ShoulderStrength #HollowToArch #CrossFitGymnastics #EfficientMovement #MovementMatters
powermonkeyfitness.com
Jul 20, 2025Instagram
Special Conquer Athlete Podcast episode just dropped 🔥 We welcome @davedurante to talk Mets vs Yankees, the role of gymnastics in athletic development, and why understanding movement is key for longevity in fitness. They break down skill progressions, static holds, and why dynamic movement needs to be learned right to avoid injury. They also dive into the magic of @powermonkeycamp — where education meets community, and athletes of all levels can thrive. From individualized training to lifelong connections, this one’s packed with takeaways for every athlete and coach. 🎧 Tune in wherever you get your podcasts. #crossfit #conquer #conquerathlete #crossfitpodcast #sports #fitnessjourney #fitness #powermonkey #gymnastics #powermonkeycamp #davedurante
powermonkeyfitness.com
Jul 19, 2025Instagram
🤸♂️Falling out of a handstand? No problem — learn to fight back. @fabian.hambuechen dropping knowledge this morning at @friendshipgym_hamburg on how to recover from those all-too-common handstand slips. 🤯 Heels over your head? 😳🫣 Feet dropping behind? The fix = body awareness + smart drills with spotters and on the wall & box. Balance is great. Recovery is elite. 💥 #PowerMonkeyWeekend #handstandskills #gymnasticsstrength #powermonkeyfitness #hamburgfitness #friendshipgym #inversioncontrol #movebetter #techniquematters
powermonkeyfitness.com
Jul 19, 2025Instagram
Want to get closer to the bar? Here’s the trick. @WesKitts22 breaks down a simple setup cue (shoutout to @cherylhaworth 🫶) to help you dial in your snatch start position. ✅ Line the bar up with your shoelaces or lifter strap ✅ Power, Hinge, and squat straight down to find the bar Clean. Repeatable. Powerful. This is why learning from the best matters. 📍Captured at @powermonkeycamp #WeightliftingTips #SnatchSetup #WesKitts #PowerMonkeyCamp #OlympicLifting #BarbellBasics #TrainWithPurpose
powermonkeyfitness.com
Jul 18, 2025Instagram
An incredible career. A true champion. 💪 Wes Kitts, you’ve inspired a generation with your strength, dedication, and heart on the platform. 🇺🇸 Now, a new chapter begins—and we couldn’t be more proud to have you as part of the Power Monkey family. The barbell brought us together. The journey ahead is just getting started. Here’s to big lifts, bigger impact, and the adventures still to come. 🐒❤️ #WesKitts #PowerMonkeyFamily #WeightliftingLegend #StrongerTogether #NextChapter
powermonkeyfitness.com
Jul 18, 2025Instagram
2 weeks out from the CrossFit Games in Albany, NY and I’ll be at @aevitasfitness teaching 3, 90 min sessions: Friday: Handstand Foundations Saturday Morning: Bar Basics Saturday Afternoon: Ring Fundamentals Each session is $50 and will be a tax deductible donation to our Power Monkey Foundation to raise money for our scholarship program. Registration link in bio 💪🏼 #duranstand #powermonkeyfitness
powermonkeyfitness.com
Jul 17, 2025Instagram
Guess who’s coming back to Camp? 👀 Alex Gazan is returning to Power Monkey Camp – Fall 2025 (September 21–27). A superstar athlete—but even more incredible to hang out with. We’re excited to have her back. There are still a few spots left. Come train with Alex and the full Power Monkey crew. 🐵 #PowerMonkeyCamp #FallCamp2025 #AlexGazan #TrainWithTheBest
powermonkeyfitness.com
Jul 16, 2025Instagram
✨ Power Monkey Course in Italia ✨ Sabato 18 e domenica 19 ottobre avremo l’onore di ospitare l’élite del coaching internazionale: @davedurante e @mikecerbus, atleti olimpici della nazionale statunitense ma soprattutto coach di altissimo livello, terranno due giornate di corso incentrate su gymnastics e weightlifting. Il corso è rivolto a tutti: atleti o coach, di qualsiasi livello, anche alle prime armi. Le iscrizioni sono aperte, direttamente sul sito Power Monkey (e disponibile al link in bio). @powermonkeyfitness Un’occasione rarissima che vi consigliamo di non farvi scappare. Per info non esitate a contattarci 🔥 #4flamingoscrossfit #powermonkey #powermonkeyfitness #crossfit
powermonkeyfitness.com
Jul 16, 2025Instagram
Meet Amy Smith — GM and coach at @crossfitroots in Boulder, Colorado now a Power Monkey Camper. Olympic lifts used to intimidate her. Now? They’re her favorite movements to train and coach. She came to camp to learn—and left with confidence, clarity, and a few new tricks to take back to her community. Thanks for sharing your story @amy.smithfit #powermonkeycamp #crossfitcoach #olympicweightlifing #snatch
powermonkeyfitness.com
Jul 15, 2025Instagram
🚨 2 Weeks Left! Our early bird pricing for Spring Camp (April 2026) ends soon. If you’ve been thinking about joining us in Tennessee, send us a message, we’d love to share more of what makes Power Monkey Camp so amazing. ✅ Learn smart, sustainable techniques. ✅ Disconnect. Focus on your training. ✅ Connect with an incredible fitness community. 🍂 Fall Camp is just 10 weeks away—there are just a handful of spots left. 🔗 Link in bio to sign up or message us with questions. Let’s goooo. #functionalfitness #hyroxtraining #longevitytraining #powermonkeycamp #fitnessretreat #socialwellness #healthspan
powermonkeyfitness.com
Jul 15, 2025Instagram
🚨 Spot the Flaw Challenge! 🚨 Think you know your kip swing mechanics? Coach Dave is showing a textbook(ish) swing… or is he? 👀 🎯 There’s a technical flaw hidden in this movement. 💬 Drop your guess in the comments — and tag a coach or training buddy who needs to see this! 🧠 Let’s see who’s really paying attention. #SpotTheFlaw #PowerMonkeyTips #KipSwing #TechniqueTuesday #FunctionalFitness #GymnasticsTraining #CrossFitSkills #CoachingCues #BarWork
powermonkeyfitness.com
Jul 14, 2025Instagram
I saw @tomholland2013 mention that he loves doing the @crossfit workout Cindy. One of my faves too, so did it again this morning. Aside from doing it as part of Murph the last few years, I haven’t done a stand alone Cindy in a long time. This was my last round. Ended up just sneaking in the 26th round (did an extra squat by accident 😊). My best ever was 29 +3 back at CrossFit Long Island City 15 or so years ago. Tom Holland says his best is 27 rounds! That is a legit score! Dude is a beast 🙌🏼 Gotta get Spider-Man out to Power Monkey Camp with us! 😂💪🏼🕸️🕷️ Also, @davefreakinlipson talked about Rocky 4 in a post recently. Best training soundtrack of all time. Burning Heart alone is good for pulling out an extra round or 2. Fun fact, Rocky 4 soundtrack was the only music I listened to in competition during my 6 years as part of @teamusa 🇺🇸🤌🏼 #nopain
powermonkeyfitness.com
Jul 12, 2025Instagram
Now on the Power Monkey App: the Get Your First Pistol training plan. Start with a movement assessment, get placed at the right level, and follow a progressive 12-week path to build strength, mobility, and control in your Pistol Squat—one rep at a time. Track your progress, log your training, and share videos with your coaches directly in the app. This is how you earn your pistol. #pistolsquat #powermonkeyfitness
powermonkeyfitness.com
Jul 11, 2025Instagram
“You wouldn’t do your strongest pull-up with just a few fingers… so why hold a barbell like that?” 🧠💪 A strong grip does more than hold on — it activates your whole system. 👉 In pull-ups, a full grip fires up the lats and deep stabilizers of the shoulder. 👉 In front squats, a strong grip engages the upper back and reinforces midline tension. Fingertip front squats? They’re a passive shortcut. They might get the bar in place, but they leave the upper back underdeveloped — and limit carryover to movements like the clean and jerk. Grip = connection. Grip = stability. Grip = strength. Squeeze with intent. Don’t just hold the bar — own it. 🔥 Share & Comment if someone needs this! ✍🏼 #GripMatters #PullUpStrong #FrontSquatForm #NoShortcuts #BarbellBasics #TrainWithPurpose #PowerMonkeyMethod #WeightliftingWisdom
powermonkeyfitness.com
Jul 11, 2025Instagram
📣 Join Dave Durante and Team Power Monkey at the 2025 CrossFit Games for our signature gymnastics classes — hosted by @aevitasfitness and powered by @victorygrips 💪 All proceeds go directly to the Power Monkey Camp Educational Foundation, making it possible for more people to access world-class coaching through scholarships to Power Monkey Camp 🙌 🗓️ WHEN & WHAT: 📍 WHERE: Aevitas Fitness — 1 Charles Blvd, Guilderland, NY 12084 Friday, August 1st 🕖 7:00–8:30pm — Handstand Foundations Saturday, August 2nd (Powered by @victorygrips) 🕥 10:30am–12:00pm — Bar Foundations 🕐 1:00–2:30pm — Ring Foundations Come train with the best and give back to the community in the process ❤️ #PowerMonkeyFitness #CrossFitGames2025 #GymnasticsWithDurante #VictoryGrips #PMCampFoundation #HandstandStrong #BarWork #RingSkills #PowerMonkeyCamp
powermonkeyfitness.com
Jul 10, 2025Instagram
See more results in the Particl App