Friday, August 21, 2009

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

Friday, July 3, 2009

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

Friday, May 15, 2009

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

Tuesday, February 3, 2009

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

Thursday, January 29, 2009

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

Tuesday, January 27, 2009

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

Friday, January 23, 2009

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

Thursday, January 22, 2009

Wednesday, 1/21/09 WOD- 6-10 Years Old

Awesome Deadlift Form!!
Great Job Guys and Gals:
Warm-up: Sharks and Minnow Variations, 3-Way Relay
Technique: Deadlift, Kip on Floor and Bar
Buy-In: 3 Rounds of- 3 Push-ups/5 Squats/7 Barrier Jumps
WOD: 5 Rounds of- 5 Medball Deadlifts/7 Jump Pull-ups/5 Box Jumps
Cash-Out: Max Straight Arm Hang on Bar, 15 Sit-ups
Game: Crossfit Limbo

Wednesday, January 21, 2009

Tuesday, 1/20 WOD- 11-15 Years Old

It Was a Nice Day For An Afternoon Run

Warm-up: Plank Wars, Mobility Drills
Technique: Deadlifts, Kip on Floor and Bar
Buy-In: 3-4 Rounds of- 5 Med Ball DL'S/5 Push-ups/5 Barrier Jumps
WOD: Partner Relay Race- Row 150 Meters/Run Approximate 100-150 meters Then You're Partner Goes- 3-4 times each person
Cash-Out: Max Straight Arm Hang

Thursday, January 15, 2009

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

Get Outside and Play In the Snow This Weekend Like My Boy Dudley!!
Warm-up: Plank Wars, Relays
Technique: Deadlift and Push Press
Buy-In: 3 Rounds of- 5 Kip Swings/10 Overhead Squats
WOD- Two 5 Minute Intervals of: 3 Pull-ups/6 Push Presses/9 Squats
Rest 2-3 Minutes Between the Two Intervals
Cash-Out- 2 x L-Sit Holds, 25 Sit-ups

Wednesday, 1/14/09 WOD: 6-10 Years Old


Here's What We Did:
Warm-up: Plank Wars, Relays
Technique: Medball Deadlifts, Kips
Buy-In: 3 Rounds of: 5 Push-ups, 10 Squats
WOD: 4 Rounds of: 10 Broad Jumps, 10 Deadlifts, 10 Sit-ups
Cash-Out: 1 x max Straight Arm Hang, 5 Skin the Cats

Wednesday, January 14, 2009

Tuesday, 1/13/09 WOD- 11-15 Years Old

Here's Dustin Doing Some Medball Deadlifts as Daniel and Pierce Do DB Thrusters
Here's what we did:
Warm-up: Plank Wars
Technique: Deadlifts, Thrusters
Buy-In: 3 Rounds of- 5 Kip Swings/10 Squats
WOD: 3-5 Rounds of- 7 Thurster/7 Pull-ups/7 Modified Handstand Push-ups/7 Deadlifts
Cash-Out: 2 x Max L-Sit Hold/25 Box Jumps
Good Form on the Deadlifts Today!!

Tuesday, January 13, 2009

Monday, 1/12/09 WOD- 6-10 Years Old

Here's Austin Finishing Off A Rep of Thrusters
Here's what our workout was:
Warm-up: Obstacle Course, Jump Rope
Technique: Squats, Thruster
Buy-In: 3 Rounds of- 3 Cartwheels/5 Push-ups/7 Squats
WOD: 7 Rounds of- 20 Rope Jumps/7 Thrusters
Cash-Out: 3 x max L-Sit Holds
Game: Med Ball Box Throwing

Sunday, January 11, 2009

Thursday, 1/8/08 WOD: 11-15 Years

No Pictures Today:

Here's what we did-

Warm-up: Relays
Technique: Overhead Squat w/ Weight, Handstand Push-ups
WOD: 8 Rounds of: 3 Handstand Push-ups/6 Overhead Squats (PVC-10 lbs)/9 Sit-ups
Cash-Out: 15 Ring Rows

Thursday, January 8, 2009

1/7/08 WOD- 6-10 Years Old

Flying Over the Barriers!!
Warm-up: Relays, Plank/Stinkbug
Technique: Squats/Kip
Buy-In: 3 x 3 Ring Row/5 Push-ups/7 Squats
WOD: 2 x 3 minute Rounds of:
3 Modified Handstand Push-ups
5 Box Jumps
7 Barrier Jumps
Cash-Out: 5 x Skin the Cats
Game: Plank Wars

Wednesday, January 7, 2009

Tuesday, 1/6/08 WOD- 11-15 Years Old

Okay we are back in full gear now that break is over!!
Here's what we did:
Warm-up: Tabata Jump Rope, Mobility Drills
Technique: The Squats, Kip
Buy-In: 2 x 30 secs of Plank/Sit-ups/Pull-ups
WOD: 30 - 60 sec intevals of: Squats/Plate Holds/Box Jumps/Push-ups/Double Unders
Cash-Out: 5 Skin the Cats