NEW AFTER-SCHOOL SCHEDULE, STARTING 8/24/09!!

Crossfit Kids and Teens Info:

Schedule

6-10 Years Old: Monday/Wednesday- 4:00-4:45

10-14 Years Old: Tuesday/Thursday- 4:00-4:45

Teens (grades 8/9 and Up): Monday Thru Friday- 3:15-4:00
Or Monday/Wednesday: 6:30-7:15 (for in-season athletes or others unable to attend the 3:15 session)


Pricing (Month to Month):

Kids Groups (Ages 6-10/10-14):

2 Days/Week: $70/month if parent is member of CFPC, $80/month Non-Members

1 Day/Week: $35/month if parent is member of CFPC, $40/month Non-Members

2 Kids/2 Days per week: $120/month if parent is member of CFPC, $140/month for non-members


Teens (Grades 8/9 and Up):

3 or More Days/Week: $85/month if parent is member of CFPC, $100/month for non-members

2 Days/Week: $70/month if parent is member of CFPC, $80/month for non-members


Drop-in Fee: $15 for all age groups

Contact: eric@crossfitpc.com

6/29-7/3 Highlights of the Week

Team Tire Flipping!!

Here are some highlights of the week:

6-10 Year Old Group: Are Starting to Perform Excellent "Plank and Stinkbug" Partner Drills

11-14 Year Old Group: Have Started to Show Good Technique in the Deadlift, so they were allowed to do some Team Tire Flips!!

Teen Group: Harrison nearly Power Cleaned his Bodyweight

Another highlight is that we have some people that are working on Muscle-Ups on the rings and I'm sure some will be able to do one soon!!

WOD of the Week:

Do 2 of each, then 4 of each, then 6 of each....continuuing this sequence to as high a number you can get in 7 mins of these exercises:

20" box Jump

Push Press

Sit-up

Colin got up to 22 of each!! That's Speedy

Crossfit Advanced Teen Program

CrossFit Advanced Teen Strength and Conditioning Program

What is it?: A program developed to increase overall fitness and performance for teenagers through the use of Free Weights/Olympic Lifting, Plyometrics, Speed/Agility Training, and Bodyweight Movements

Ages: 14 and up are eligible – must show dedication and a good work ethic

When: Monday, Wednesday, Friday from 11:00-12:00 or 1:00-2:00

Program Length: 8 weeks starting Monday, June 15th and ending Friday, August 7th
Price: $250
Location: CrossFit Park City 2730 Rasmussen Road, Park City, UT

Contact: eric@crossfitpc.com or 717-201-6793

Monday and Tuesday, 2/2-2/3 WOD

Warm-up: Stick Game
Technique: SDLHP, Kip on Floor and Bar, DB or Plate Front Squat
Buy-In: 3 x 5 Bar Kips, 5 Push-ups, 5 Squats
WOD: 7 Rounds- Plate Front Squats x 7, Jump Rope x 20, SDLHP x 7
Cash-Out: 6 STC, 1 Handstand

Wednesday and Thursday, 1/28-1/29 WOD - All Ages

This WOD will be used by both ages groups. The only difference will be in the amount of rounds/reps done

Warm-up: Relays
Technique: DL w/ Medball, Kip on Floor and Bar, Squats
Buy-In: 5 Cartwheels, 7 Box Jumps x 3 Rounds
WOD: 20 Pull-ups/30 Push-ups/40 Sit-ups/50 Squats
Or 5 Rounds of- 4/6/8/10
Cash Out: 5 STC, Handstand
Game: Plank Wars

Monday, 1/26/09 WOD - 6-10 Years Old

Hurdling


Here's What We Did:

Warm-up: Hurdles, Tabata Elbow Planks
Technique: Deadlift, Kip on Floor/Bar, Wall Ball
Buy-In: 3 Round of- 5 Cartwheels/10 Supermans/10 Sit-ups
WOD: 4 Rounds of- 20 secs on 2o secs off of
Wall Ball/Box Jump/Jump Rope
Cash-Out: 8 Skin the Cats or Backward Rolls/Max Handstand Hold

Thursday, 1/22/09 WOD - 11-15 Years Old

Great Job On Your Pull-ups, Everybody Is Progressing Nicely

Warm-up: Tabata Jump Rope, Tabata Elbow Planks

Technique: Deadlift, Kip

Buy-In: 3 Rounds of- 5 Cartwheels/10 Sit-ups/10 Back Extensions

WOD: 5 Rounds of- 3 Kip Swings or Pull-ups/5 Box Jump/7 Squats

Cash-Out: Max Hold Ring Supports