New Updated Website

Please check out our new website at: www.crossfitpc.com, where you can find the kid's and Teens link for all your Crossfit Kids & Teens info.

Summer 2010 Schedule!!

Sorry for the delay and lack of updates. Here is the Summer 2010 Info and I'm going to try to update this blog 1-2x per week on most weeks:

Crossfit Kids and Teens Summer 2010 Info

When:Starts Monday, June 7 thru Thursday, August 19

Days:Monday thru Thursday each week and an occasional Friday sign-up session. THERE WILL BE A FEW BLACKOUT DAYS EACH MONTH WHERE WE WILL NOT HAVE CLASS. Blackout days will be announced at the beginning of each month. They may come as many days each week as they would like

Times: Teens- 3:00 (This class is typically for kids going into Treasure Mtn. or PCHS) Kids-3:45 (This class is typically for Elementary and Middle School aged kids)

Cost:$200 for Unlimited Class for the Summer and t-shirt, $175 if parent is member of Crossfit Park City.$150 for a 10 punch pass, $130 for 10 Punch Pass if Parent is member of Crossfit Park City. Two kids from the same family; first kid full price, second half price. The prices take into account vacations and the hectic summer schedules that most have.

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

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

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, 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

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!!

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

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

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

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

Monday, 12/22/08 WOD- 6-10 Years Old

I forgot my camera again!! Here's what we did:

Warm-up: Jump Rope, Plank Drills

Technique: Kip, Push Press

Buy-In: Pull-ups, Handstands, Handstand Push-ups on Box

WOD: 8-10 Mins of- 3 Squats/3 Box Jumps/Overhead Plate Carry Down Gym/1 Beginner Rope Climb/Overhead Plate Carry back to other end of gym

Cash-Out: Handstands and Assisted HSPU/1 min Jump Rope

Game- Plank Wars

Thursday, 12/19/08 WOD- 11-15 Years Old

Here's Claire Doing Some AWESOME "Knees to Elbows"!!

In other news, Daniel has taken over the leaderboard for max rep kipping pull-ups with 17. He barely edged out Gabe who had 15.

Here's what we did today:

Warm-up: Squat Sprint Relays and other Relays

Technique: Push Press, Kip

Buy-In: Max Rep Pull-ups, 15 Squats

WOD: Intervals of- Rowing/Sit-ups/Box Jumps/Back Extensions/Push-ups or Med Ball Hold Overhead

Cash Out- Plank Wars

Winter Break Schedule: Here's our schedule for the next 2 weeks until school resumes-

Monday- Normal Schedule

Tuesday- Normal Schedule

Wednesday- Combined Class at 11:30. You must let me know in advance if you will be coming to this class

Thursday- No Class