Let me point you to the promise land.. 🤸🏼♂️ 🧗🏼♂️
Want to better your gymnastics movement?
Want to get stronger?
Sign up with me to show you how!
📧 [email protected]
And come visit me @powermonkeycamp 🐒 🎪
Use code SHANE100 for your discount
Years of training pull ups and muscle ups allow me to LIVE life the way I want! Today it's having fun outdoors 🪨 rock climbing climbing 🏔️ !!
What adventures do you want to do?!
#gymnastics #humanflag #handstand #getoutside #feralgymnast
Well this is pretty cool software and very cool to see my skill done with PERFECT excecution.
@FIGymnastics
#codeofpoints
Regrann from @fbcurves3dgym - ‘De Freitas’ an original element on Parallel Bars, over 800 elements available on 3D Gym MEN! Download now!! @fbcurves3dgym@gymnova.official #gymnast #gymnastics #parallelbars #defreitas #coach #learn #develop #crossfit #acrobatics #circus #cirque #parkour #fbcurves #3dgym #downloadnow #usagymnastics #usa @gymnastics_bestvideos #supremegymnastics
Today we held our gymnastics clinics hosted by Olympic Gymnast Shane Defreitas of Power Monkey! Our first class focused on getting inverted and we had several athletes get inverted for the first time! Shout out to Kim, Gerald, Renee! Shout out to Nick for kicking up on the wall for the first time! Big cheer for Sam who got into a Handstand position and moved around! First class also worked on Kip Swings, TTB progressions, and Strict Pull Ups. Everyone became more comfortable with the movements and left with some homework! Our second class focused on Bar Muscle Ups, Ring Muscle Ups, Butterfly progressions, Kipping progressions, and Handstand Walking! Congratulations to Dustin for hitting his first BMU!! We had a lot of athletes hitting assisted BMUs and everyone left with a lot of homework to help with foundations of the movements and continue to progress with higher level gymnastics skills! Thanks Shane! What gymnastics skill are you working on?! Reach out to a coach so we can help you get there! #DBGCrossFit #CrossFit
🐒 POWER MONKEY FITNESS x EVOLUTION ATHLETICS
@evolutionathleticsnc and @powermonkeyfitness are teaming up to bring a world-class Gymnastics & Weightlifting course to West End, North Carolina!
🏅 Shane deFreitas — 2-Time NCAA All-American
🏅 Mike Cerbus — American Open Champion
📅 May 23–24, 2026
📍 Evolution Athletics
Whether you’re brand new or chasing competition goals, this course meets you exactly where you are.
🔗 Link in bio to secure your spot!
#PowerMonkeyFitness #Gymnastics #CrossFit
From the Olympics to your coach at Power Monkey Camp.
Meet Coach Shane de Freitas.
1996 Olympian
2x NCAA All-American
One of the few athletes in the world with a skill named after him.
At the bar station, Shane takes what feels intimidating and makes it approachable.
He’s coached everyone from beginners chasing their first pull-up to athletes working towards higher level skills, and everything in between.
Spend a week at Power Monkey Camp and work directly with Shane.
Spring Camp
April 26-May 2, 2026
Shane’s go-to grips are the @victorygrips 3-Finger V-Series. Use code POWERMONKEY for a 10% discount.
Weightlifting + Gymnastics Weekend 📆
Next stop for the team is coming February 21-22, so click the link in our bio to register for a weekend of Foundational Movement Methods.
Where: @cfjoyride
Richmond, Virginia
When: Saturday February 21 & Sunday February 22
Who: Weightlifting 🏋🏼♂️ @olychad
Gymnastics 🤸🏻 @bimflip
Take this opportunity if you’re nearby to Richmond and invest in yourself. A weekend learning the best movement methodology from two Olympians doesn’t come every day!
EARN THOSE CEUs!
Education that actually carries over.
Not just cues. Not just reps. A real method you can coach, scale, and apply immediately.
Our upcoming Power Monkey Courses & Retreats are designed for coaches and athletes who want a deeper understanding of gymnastics, weightlifting, and movement fundamentals. If you want to move your best, then join our method!
✔️ Hands-on coaching
✔️ Proven methods used worldwide
✔️ Earn CEUs
• CrossFit: 15 CEUs
• NASM: 1.6 CEUs
• AFAA: 15 CEUs
📍 Las Vegas @crossfit_lasvegas
📍 Belgium @crossfit.tembo
📍 Germany @crossfit_sg
📍 Richmond, VA @cfjoyride
📍 Cape Town Retreat 🇿🇦 SOLD OUT
Spots are limited and these weekends fill fast.
👉 Link in bio to register
Tag a coach or training partner who needs this. 👀💡
Most people think the pull is what makes kipping pull-ups efficient…
but the secret is actually the push away at the top. 🔁
That small but intentional “push back” keeps your body in the rhythm of the swing so you can link reps smoothly without losing momentum.
It’s all about building the right shapes at the right time:
Want a full breakdown? Drop a 🔁 below.
Our very own Super Man, @bimflip is coming to Baltimore soon!
Shane De Freitas
1996 Olympian 🇧🇧, Collegiate All-American, GRID League competitor, and current Lead Gymnastics Coach for Power Monkey will be in the Baltimore / DC area leading the gymnastics portion of our upcoming weekend course @crossfitfederalhill
From the Olympic stage to the Power Monkey floor, Shane brings the same passion and precision to help athletes unlock their potential — no cape required. 🦸🏽♂️
Join us for a weekend of movement mastery and see how becoming a “super-you” starts with better fundamentals, focus, and of course a lot of fun.
📍 Baltimore / DC Area
📆 November 15-16
🔗 Link in bio to grab your spot
Your timing on the rings determines everything. ⏱️
In this clip, @bimflip breaks down the rhythm and body shapes that create an efficient, controlled swing and pull which can be converted into the foundation for every higher-level skill on rings and bar.
The goal isn’t just bigger swings… it’s better ones.
Want to refine your timing, shapes, and strength under the eyes of world-class coaches?
Join us for the Power Monkey Gymnastics + Weightlifting Course at @terminus_strength in Atlanta 🏋🏽♂️🤸🏽♂️
📅 October 25-26
🔥 Limited spots available — link in bio to register
#PowerMonkeyFitness #GymnasticsForCrossFit #WeightliftingCourse #PowerMonkey #MovementQuality #BodyControl #AtlantaFitness #CrossFit
