Gymnastics & Sports Training




Open Gym 9:30am

ReFlex – 10:45am


ReFlex – 9:00am & 6:00pm

SATURDAY – July 20th

Gymnastics Movement Seminar





8-week Course on how to improve power and strength utilizing the quintessential exercises of an Olympic Weightlifting workout. Each class includes 1) technical and moderate to high intensity work on the snatch and clean and jerk, and 2) strength work, primarily versions of squats, pulls and presses. This class is designed to accommodate both inexperienced and experienced athletes. Class limit is 10

Monday/Wednesday – 4:30pm

Starting July 22nd

Wednesday/Friday – 10:00am

Starting August 14th

Coach Ursula Garza Papandrea

My name is Ursula Garza Papandrea.  I am a two-time senior national champion, two-time Olympic Festival champion, 5 time world team member (1992-1996), and former record holder in both  snatch (master’s) and clean and jerk.  I was an elite international athlete and am the first and only woman to attain USA Weightlifting’s highest coaching level, Senior International Coach aka Level 5.  I am one of only 24 such coaches in USA Weightlifting and the only Level 5 coach in Texas.  I have extensive national and international experience in competitive weightlifting as an athlete since 1987 and 20 years of coaching experience at national and international levels.  My athletes have competed at and won national championships at the junior, collegiate, senior, and master levels as well as Olympic Trials.  My athletes have represented Team USA at the Junior World Championships, University World Championships, Senior World Championships, and Pan Am Games.  I earned a Bachelor’s Degree in Exercise and Sports Science, and a Master’s Degree in Political Science and I have had a career as a Professor at Austin Community College since 1994.  In 2009 I competed again, winning Master’s National Championships(best lifter award) and again in 2010.  I am CrossFit Level 1 certified and have been part of the CrossFit Olympic Lifting Certification Staff since 2009. I also instruct the USAW Level 1 Sports Performance courses.  I have started this site to share my passion, knowledge, and experience as a coach, athlete, and teacher.



Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)

50 heavy Russian swings

Internal/external rotation

Snatch lift off



Row 500
3 heavy snatches.

Record weight
And times

Rest as a needed between rounds

4 rounds.

MaD Mobi
Keg stretch
Hamstring up n over
Shoulder bully



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