April Youth Program Updates
Happy Spring Break Everyone!
I hope everyone is having a wonderful spring break this year. Whether you are staying home or off on an adventure, the youth program is still running classes through the break and has been busy getting ready for April programs.
All the classes and descriptions can be found here at: Empower Youth Fitness and Development
Varsity: Ages 13-17
Days: Monday and Wednesdays
Time: 4-5pm
Junior Varsity: Ages 8-12
Days: Tuesday and Thursdays
Time: 4-5pm
Homeschool PE: Ages 9-18
Day: Wednesday
Time: 3-4pm
Personal Training: Available on request for your youth athlete. Contact Coach Leon for more information and booking sessions. [email protected].
Announcement from Coach Barb (OG)
It is with a heavy heart that I will be stepping down as Empower Youth Director and Head Youth Coach. I will be coaching classes until March 31st. The reins will be passed onto Coach Leon who will continue to lead our awesome group of coaches and assistant coaches that make our program so well rounded and strong. I will miss all the athletes that have crossed my path and I feel very fortunate to have had the opportunity to be a part of their lives for the past 3 years.
Wishing everyone all the best!
Sincerely,
Coach Barb (OG)
Thursdays Workout
From Timberwolf
I finished at the 4th round, 9 bench presses and 4 rope climbs, with a time cap of 25 min.
Weight used for the bench press was 85 lb barbell, which is 10 lb lighter than the intermediate weight.
My bench press weight is not impressive, and thus I picked up a weight that I can handle for 5-6 reps when fresh.
Programming for the group class:
H: 00 - 02 Intro (2-3 min)
H: 03-10 Warm up (7 min)
Active shoulders with a band
Active back muscles: ring rows and scapular pull ups
Stretch the chest
Mobilize hip muscles:
The greatest stretch
The second greatest stretch
90-90 and kneel up
Floor bridge
H: 10-24 Tech (14 min)
Rope climb
From CrossFit HQ
Bench press/floor press with barbell or dumbbells
Build up to the workout weight
H: 25 WOD
For time:
18 bench presses
1 rope climb to 15 feet
15 bench presses
2 rope climbs
12 bench presses
3 rope climbs
9 bench presses
4 rope climbs
6 bench presses
5 rope climbs
3 bench presses
6 rope climbs
♀ 125 lb
♂ 185 lb
