Bimflip Gymnastics
Learn MoreBimflip is for just about everyone.
If you have gymnastics skills to work on and you respond well to coaching, we can help you. This isn't just programming to get the reps in and get stronger — this is coaching assignments and focus points that you execute and film. The video is coached, and you make your corrections and adjustments from that.
A beginner athlete can be confident that as they learn skills and get stronger, the technique and execution is guided by an expert to maximize efficiency and safety. The advanced athlete can look forward to physical and mental cues and drills that give them a competitive edge — and the confidence of knowing they've put in the work to be as efficient as possible, developing skill levels in anticipation of the advancements coming to the future of fitness competitions.
Bimflip is about advancing your skills and abilities as close to your theoretical max as your individual goals and life allow — from the elite who needs tweaks in training for the competitive edge, to the person who finally says, "I'm going to learn to walk on my hands this year for my 40th birthday."
Shane de Freitas
1996 Olympian · BarbadosCoach Shane is a 1996 Olympic gymnast for Barbados who created the parallel bar skill known as the "de Freitas." He dedicates his years of athletic experience and knowledge from performing at the highest level to elevating athletes of all ages, levels and goals.
Shane is a dynamic and energetic coach. He spots, he demos, and he will talk through a skill — and an approach to learning it — for as long as you will listen.
Keep your cameras and notepads handy. You will have a lot of content to keep track of.
Coaching
Remote Coaching
Video Analysis
Gymnastics coaching to improve your CrossFit skills, delivered through the TrueCoach platform.
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Professional Athlete Coaching
Personalized
Coaching for CrossFit athletes who need to improve their skills, through personalized development and progressive coaching.
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Gymnastics Clinics
Group Coaching
The barbell is covered, but missing some gymnastics knowledge? Your athletes have skills but are missing that last level of refinement and efficiency? Maybe you just want your beginners to learn from one of the best in the industry and get started on the right foot.
Shane can come to your facility and work with beginners or Games athletes — a 2-hour muscle-up session or an all-day clinic.
Learn More »Remote Coaching
With remote coaching you get the convenience of training when you want — at home, in your local box or gym. Your workouts are catered to your goals. Almost have your muscle-up? Want to rebuild your gymnastics fundamentals from the ground up? A regionals-level athlete who needs to improve efficiency and close gaps in skills or strength? Your remote coaching is custom fit to your goals, desires and time constraints.
Everything is linked via your phone or computer. Workouts, demos, posting and tracking your results, feedback, coaching and adjustments — all made workout by workout.
Imagine having access to an Olympian, his years of training knowledge, and his continuing years of coaching knowledge. Learn from one of the best in the industry, who teaches clinics all over the world and coaches remote clients from Canada to the Middle East — all in the palm of your hand.
Our 3 most popular plans
- Client video postings
- Coach's breakdown
- Execution cues
- Client video postings
- Coach's breakdown
- Execution cues
- Client video postings
- Coach's breakdown
- Execution cues
Like your current programming but want a specialized gymnastics coach to cue your movements? Send us your current workouts and we'll add supplemental skill and strength work or adjust as needed to help you reach your goals.
Have something else in mind? Contact us and we'll work together on a plan that works for you.
Start NowCoaching for Professional Athletes
We coach professional athletes in the CrossFit space who need specific work on a particular fault in a movement — or on a movement as a whole that's a weakness.
Book ServiceGymnastics Clinics
Shane is a dynamic and energetic coach. He spots, he demos, and he will explain a skill and an approach to learning it for as long as you will listen. Keep your cameras and notepads handy — you'll have a lot of content to keep track of.
6-Hour One-Day Clinic
- 2 hrsBar work — toes-to-bar, kipping pull-ups, bar muscle-ups and butterfly
- 1.5 hrsHandstand work
- 0.5 hrLunch break
- 2 hrsRing muscle-up work
Example: Ring Muscle-Up
- 15 minWarm-up and body shaping
- 30 minStrict muscle-up drills
- 30 minSwing mechanics and drills
- 30 minMuscle-up execution — spotted and linked reps
- 15 minKipping dip and additional drills