Now Booking 2022 Dates for Camp + Courses

Power Monkey Camp

Fall 2022 & Spring 2023
Nashville Airport (BNA)

A FITNESS EXPERIENCE FOR EVERYONE.

At Camp, you'll spend a week learning from some of the world’s most elite athletes turned educators. You'll train with world-class collective of coaches, build your technique and skills, and have a ton of fun.

Camp is for beginner athletes, experienced athletes, coaches, gym owners, and others who want to learn, challenge themselves, and connect with other people who are passionate about fitness.

Come be a part of the Power Monkey Family!

Everyone welcome.

Content geared to beg/int level athletes.

Continuing Education

Earn credits with CrossFit, NASM & AFAA

Stress-Free

Get here and we take care of the rest!

"WHAT A WEEK. I got to meet so many inspiring people from around the world, hang out with some of the best coaches in their fields and throw down with some of the best athletes in the world. WHAT'S NOT TO LOVE about that! -Annie Sakamoto, CF Games Athlete, Gym Owner

"Power Monkey Camp with old and new friends is better than therapy."

"The best thing you didn't know you needed."

"Forever changed my life."

"Disney for grown ups."

"Think of like a 10 year old summer camp, but for adults and instead of arts and craft you get taught by World Class, Top of their Field athletes!"

"A week in Tennessee with 100+ people, what feels like a new family, has left me feeling grateful, stronger, and more motivated than ever. This has been the most uplifting, exciting, and insanely supportive experience" -Rebecca K.

WHO ATTENDS POWER MONKEY CAMP?

FITNESS ENTHUSIASTS

We are all here to learn from each other. That's what makes Power Monkey Camp so fun! We break down high level movements into easy to understand drills to help you reach goals you never thought possible and keep you healthy in your movement patterns so you are working out for years to come!

COMPETITIVE ATHLETES

We focus on teaching you the importance of training for a standard of MOVEMENT. Why? Because those standards never change, even when competition standards do. Learn the points of performance that will keep you performing at a higher level than those of your competitors who simply aren't paying attention.

COACHES & OWNERS

You'll not only expand your personal knowledge of movement patterns but also benefit from learning the best cues and drills to help your community of athletes in your classes. Plus, you have the added advantage of networking with other coaches and owners to exchange ideas and best practices throughout the weekend!

CAMP COURSES

If you have an interest in learning, you belong at Camp.

Below are the 10, two hour stations you'll rotate through during the week.

WEIGHTLIFTING MOBILITY

Simply put: the goal of this station is to make sure your squat is flexible, comfortable, and strong. Evolving from years of practical application and shared professional discussion, you'll learn:

Key training principles
Movement strategies
Drill work, front rack
T-Spine positioning
Progressions to strengthen your movement and coaching journey

ENDURANCE

The Endurance Station focuses on maximizing your training to achieve specific goals and combating any plateauing the body may develop during training. You'll be exposed to diverse training principles and applications related to:

Aerobic Threshold
Lactic Threshold
VO2 Max
Speed Endurance
Strength Endurance

HANDSTANDS

The handstand session is intended to improve the understanding and implementation of:

The Power Monkey method for Handstand Development
The Handstand Triumvirate: creating a well-rounded approach to learning handstands
Proper warm-ups for preparing to practice handstands
The ideal set up and positions for a proper handstand
Handstand foundational concepts

JUMP ROPE

The RX Method is a teaching process that provides a foundational structure for jump rope training that both enhances your jumping skills and allows you to become a better teacher of jump rope.

You'll improve your understanding and implementation of:

The RX Method for jumping
A personal philosophy and application for training jump rope
Rope Sizing
Bounding & Posture
Rotational Mechanics
Tempo & Timing

KETTLEBELLS

Kettlebell training focuses on technique, timing, relaxation and coordination. By the end of the station, you'll become more efficient, effective and purposeful in your movements.

The kettlebell station is intended to improve your understanding and implementation of:

Russian Swing
American Swing
Clean: Single & Double
Press & Push Press: Double
Thruster
Jerk
Long Cycle: Clean & Jerk
Snatch
Double

RINGS

You'll spend time breaking down strength and swing-based movements to understand the proper building blocks to advanced skills.

The Ring station is intended to improve understanding and implementation of:

False and Neutral Grips
Support Strength
Pulling Strength
Dip Strength
Dynamic Shapes & Higher Level Skills

BAR STATION

We don’t think in terms of competition standards (rep or no rep) but rather in terms of teaching quality movement that encourages individual progression, efficiency, and potential. This mindset lends itself to longevity, shoulder health, and a long life of pull-ups!

The bar station is intended to improve your understanding and implementation of:

Grips
Hang Variations
Pulling Progressions
Shapes, Core & Mobility
Dynamic Movements & Higher Level Skills

ROWING

You will be guided to apply protocols and focused drill work in order to become a more knowledge based and competent athlete on the rowing erg. This station moves into the theory, application, and methods of becoming a more conscious and efficient rower.

You'll be guided through:

A Rowing Overview
Common Terminology
Basic Motions
General Rowing Drills
Common Limitations
Keys to Longevity

SNATCH

You'll be taken through a step-by-step discussion and application for mobility requirements, positional awareness and corresponding drill work. You'll develop an understanding of how the snatch can best be performed to maximize both efficient movement and quality athletic performance.

Develop competency in:

Mobility Considerations
The Set-Up Position
The Pull
Overhead Positions
Practical Applications

CLEAN & JERK

You'll receive explanations, demonstrations, and practical applications for how to progress with the clean and jerk for maximum potential. This includes creating quality positions within the clean, jerk, and all transitional and dynamic movements.

You'll be immersed in methodology that has been crafted over dozens of years of expert experience.

CAMP LECTURES

Spend your evenings with Subject Matter Experts who write the books on sleep, Nutrition, Mindset, Programming and more...

NUTRITION

Nutrition is about more than calories in and calories out. In this lecture, Power Monkey Nutrition Coach Mike Molloy shares his approach for creating sustainable nutrition and lifestyle habits to support not only your performance in the gym, but also throughout the rest of your life. Come learn how to set your total calorie intake, break down your macros, dial in your sleep and so much more.

PROGRAMMING

This lecture ties in the many coaching principles taught over the week at Power Monkey Camp, and creates a through-line for you to take these new found concepts back home and into practice. Coach Jason Leydon, founder of and head trainer at CrossFit Milford, lectures on the principles of conditioning, energy systems, stress, and effective programming.

MINDSET

This lecture, Dawn Fletcher covers the specifics methods that Dawn uses with her clients from Driven Mind Training to maximize potential by focusing on what she describes as the "x-factor". Dawn will go in depth covering:

Habits to Enhance Focus
Habits to Improve Confidence
Habits to Increase Mental Strength

MAYHEM FOLLOW UP

In this lecture, Chris Hinshaw reviews the workout from the CrossFit Mayhem field trip, and breaks down the intention and purpose behind each workout. The benefits of clearance and tolerance workouts are discussed so you as an athlete can become more strategic with your skill specific training. Learn how to target weaknesses and use new tools to better those areas in a much more informed and targeted way.

METABOLIC ANALYSIS

Metabolic Analysis allows us to take a look under the hood and examine your engine. During this test we will analyze your unique metabolism to make recommendations depending on what your fitness goals are. The data that we acquire during testing includes:
● Resting Metabolic Rate collectively known as (RMR)
● Fat Efficiency
● Carbohydrate Efficiency
● V02 Max
● Aerobic and Anaerobic Thresholds
● Fat Max
● Recovery Rate
In addition to the metabolic analysis we will review your body composition as well which will give us a broad picture of your body's relationship between weight and muscle.
(Skeletal Muscle Mass, Body Fat Mass, BMI, Percent body fat, BMR)

Fitness

Your week at Power Monkey Camp is packed with a ton of education but we make sure to squeeze in a bit of fun and fitness! Jason Leydon will have nightly workouts programmed throughout the week, plus Chris Hinshaw and his team will put you through the paces at CrossFit Mayhem.

Thursday got includes a challenge night where you’ll learn how to back flip in to the foam pit, challenge the PMC coaches in handstand relay races or have a liftoff on the Olympic Weightlifting Programming.

 Camp caps off with a team competition on Friday before you dance the night at away when Power Monkey Camp becomes Party Monkey Camp (costumes encouraged!)

Open GYM

Elite Demo

Challenge

Competition

Recovery

Yoga

Cold water therapy

WELLNESS

At Power Monkey Camp, you’ll focus on your fitness technique but also your general health and wellness. Each morning you’ll have the opportunity to participate in our yoga sessions before breakfast. We also have a recovery station where you can relax with a set of Normatec Hyperice leg compressions or massage guns.

If you are REALLY wanting to relax, book a massage with one of our massage therapists (additional charge).

During the week you’ll be able to spend some time with Dawn Fletcher, Founder of Driven Mind Training, where she will walk you through cold water therapy in an Ice Barrel.

Field trip to crossfit mayhem

Mid-week, there is a field trip to CrossFit Mayhem in Cookeville. There, campers do a CrossFit style workout and get to visit the CrossFit motherland!

Be sure to pick up a Mayhem t-shirt and a Ralphs donut on the way back to Camp!

Boating

swimming

Challenge Night

Competition day

Exploring lake Frances

Incredible private location on Lake Frances in Crossville, TN. 150 acres includes: • 30,000 sq. ft. of training space in 3 separate gyms • Cabin accommodations • Family-style dining hall • Lake-front • Swimming • Fishing • Paddleboarding • 5 miles of running/hiking trails • Ropes course • Beach volleyball

Rosiejo catering provides delicious food all week

All meals at Power Monkey Camp are catered by chef Katie Wells of Rosiejo Meals. She has been providing meals to crossFit Games Athletes for several years and run a successful meal prep delivery business based in Texas.

All diet preferences or allergy restrictions can be accommodated(including vegan and gluten-free)

Salad Bar included with Lunch & Dinner.

Your Camp Cabins

You will be staying in cabins with other athletes (true summer camp style!!). Men and women will be sleeping in separate cabins. The beds are all twin beds. There will be 6-8 campers per cabin to allow for maximum separation.

Special requests can be made for a gender-fluid cabin.

A small number of small group or private cabins can be arranged in advanced on a first come, first serve basis.

Secure Your spot today! Click here to register

What's Included

You don't need to sweat the small stuff... we've thought of eveything

6 nights accommodation
10 sessions (3 weightlifting, 3 gymnastics, 1 rowing, 1 jump rope, 1 kettlebell, 1 endurance)
Daily morning yoga class (optional)
Breakfast, lunch, and dinner
Field trip to CrossFit Mayhem for group workout
Nightly seminars on various topics (Injury prevention, nutrition, programming, and adaptive athlete seminar)
Open gym time to work with coaches

sample itinerary & packing list

Meet your coaches

DAVE DURANTE,
HANDSTANDS

NCAA All-American at Stanford University
Multiple Time US National Champion
Multiple Time World Team Member
2008 Olympic Team Member
Co-Owner of Power Monkey Fitness

@davedurante

CHAD VAUGHN,
SQUAT MOBILITY

2 Time Olympian
9 Time National Champion
American Record Holder
Creator, Barbell Mobility

@olychad

LINDSAY DARE SHOOP,
ROWING

Olympic Gold Medalist
US National Rowing Hall of Fame
3 Time World Champion
5 Time World Cup Medalist
Former World Record Holder
2x NCAA All-American

@LindsayDareShoop

MECHELLE FREEMAN,
RUNNING

2007 World Track & Field champion
2008 Olympian in the 4x200-meter relay
Founder, TrackGirlz

@mechellelewisfreeman

MIKE CERBUS,
WEIGHTLIFTING

2011 American Open Champion
2012 Pan Am & Olympic Qualification Teams
5 Time National Medalist
Course Director & Lead Programmer, Power Monkey Fitness

@mikecerbus

VANNESSA MCCOY NELSON,
CLEAN & JERK

US National Champion
World University Medalist
Medalist in the 2016 Olympic Test Event

@v_real_mccoy

ZACH FILER,
KETTLEBELL

Kettlebell marathon world record holder
Co-owner of CrossFit Hinge
Co-owner, 206 South
Lead Course Instructor, Power Monkey Kettlebell

@oldcountrystrong

CHERYL HAWORTH,
CLEAN & JERK

3 Time US Olympian
Olympic medalist
Youth Snatch World Record
Record Holder (all American and Pan American)

@haworthweightlifting

ADRIANA KARA,
KETTLEBELL

Kettlebell National record holder
Co-owner, CrossFit Hinge
Co-owner, 206 South
Lead Course Instructor, Power Monkey Kettlebell

@powermonkey_kettlebell

DUKE VAN VLEET,
RINGS

2 Time NCAA Team Champion for Penn State
8 yr performer, Cirque du Soleil
Owner, CrossFit Rising Wave

@vanvleetd

RYAN SCHMIDT,
YOGA

Professional Aerialist & Concert Dancer
ISHTA Yoga Trained Teacher
Handstand Instructor, Power Monkey Fitness

@thatschmidtcray

CHRIS HINSHAW,
ENDURANCE

Pro Triathlete – 10 Ironman Finishes
Endurance Coach
Creator, Aerobic Capacity

@aerobiccapacity

JEFF MARTONE,
KETTLEBELL

Co-founder, Kettlebell RX
3 x North American Record holder
Master of Sport in Kettlebell Lifting
Architect of the Modern Kettlebell Movement

@jeffmartone

SHANE DEFRIETAS,
BAR WORK

2 Time NCAA All American on high bar
1996 Barbados Olympian
Skill on parallel bars ‘deFrietas’

@bimflip

DAVE NEWMAN,
JUMP ROPE

Founder and CEO of Rx Smart Gear
Creator of the Rx Method
Innovator of Fitness Solutions

@rxsmartgear

LAUREN ENGLISH,
JUMP ROPE

RXSmart Gear trainer
Travel van lifer
Ebook Author, Follow Through, A Guide to Fitness for All

@wildblufna

BRAD ANTHONY,
JUMP ROPE

RxSmartGear Trainer
20 year rollerblade competitor

@bradanthony

ACCREDITATION

Come to Camp for professional Development!

National Academy of Sport Medicine (NASM) Provider #12,527 - 1.9 Units
Athletics and Fitness Association of America (AFAA) Provider #12,528 - 15 credits
CrossFit Continuing Education Provider - 32 Units

FAQ's

I'M INTIMIDATED, IS CAMP ONLY FOR ELITE ATHLETES?

Camp is for people of ANY and ALL athletic abilities (We cannot stress this enough) If you have an interest in learning, you belong at Camp. All stations are all presented from on introductory level with a focus on mastering correct technique and injury prevention. In small group format, you will be teamed up, with your new best friends, of varying age, nationlity, and ability. This close group creates a supportive environmnet to tackle one of your weaknesses or try something completely new

WHAT IS THE AGE RANGE OF PARTICIPANTS?

The average age is wide ranging. The minimum age 18 years (16+ with participating adult chaperone)and there is no maximum. Our mist senior alumni returned to Camp at 83 years young.

DO YOU HAVE A DISCOUNT FOR MILITARY?

Yes, we offer a 10% discount for active and veteran Military personnel. Please contact us for the discount code. Codes cannot be combined with early bird rates or any other discounts. A copy of military ID or proof of service will be verified upon registration.

WHAT IS YOUR REFUND POLICY?

Full payment is due upon registration. A 50% refund can be issued up to 4 weeks prior to Camp start date. Requests to change registration from one Camp to another must be made by email at least 4 weeks prior the camp start date. Changes are subject to a $100.00 rescheduling fee and are valid for one calendar year from original registration. Participants may transfer their course registration to someone else for a $50.00 fee. Any requests made within less than 4 weeks prior to Camp start date cannot be accommodated.

ARE THERE DISCOUNTS FOR GROUPS?

There is a 10% discount for groups of 5 or more. Codes cannot be combined with early bird rates or any other discounts. Contact us to set up a code.

Fall Camp: Sept 25-Oct. 1, 2022

SPRING CAMP: April 30-May 6, 2023

Power Monkey Camp

WHO ATTENDS POWER MONKEY CAMP?

FITNESS ENTHUSIASTS

COMPETITIVE ATHLETES

COACHES & OWNERS

WEIGHTLIFTING MOBILITY

ENDURANCE

HANDSTANDS

JUMP ROPE

KETTLEBELLS

RINGS

BAR STATION

ROWING

SNATCH

CLEAN & JERK

NUTRITION

PROGRAMMING

MINDSET

MAYHEM FOLLOW UP

METABOLIC ANALYSIS

Fitness

WELLNESS

Field trip to crossfit mayhem

Exploring lake Frances

Rosiejo catering provides delicious food all week

Your Camp Cabins

What's Included

SAMPLE ITINERARY & PACKING LIST

Meet your coaches

ACCREDITATION

FAQ's

This is Camp

This is Camp

This is Camp

This is Camp

This is Camp

This is Camp

This is Camp

This is Camp

This is Camp

This is Camp

Our Partners

GETTING TO CAMP