Day 4: BC Monday/Wednesday

Warm Up
Ladder

BD/KB Walking Lunges: 6 Lines

Prowler Pushes

15m AMRAP
Partner up and alternate rounds
200m Med Ball/Sand Bag Run
10 Thrusters w/ 15 lb Plate

Day 3: BC Monday/Wednesday

Warm Up:
Ladder

Strength:
4 Sets
12 Bulgarian Split Squat @ 20X0
Rest 20s
45s Plank
Rest 90s

WOD:
3 Rounds
1m at each station. This is for reps so keep an on going count of your reps.

Row for calories
Air Squats
Push Press w 33#
Sit Ups
Box Jumps
Rest

Day 2: BC Monday/Wednesday

Warm Up:

Row or Ladder

2 Rounds

25 Sit Ups

25 Swimming Supermans

Strength:

Intro to Deadlift

WOD:

3 Rounds

400m Run

25 Sit Ups

50 Lunges

Day 1: BC Monday/Wednesday

Warm Up:
Ladder
Box Jumps/Sit Ups

WOD:
50 Squats
30 HR Push Ups
800m Run
40 Squats
20 HR Push Ups
600m Run
30 Squats
10 HR Push Ups
400m Run

MONDAY RESULTS

WEDNESDAY RESULTS

SPRING AND SUMMER PROGRAMS

We are launching our new teen and youth program fit for the hockey player that wants to take their game to the next level.  Located inside Arcadia Ice Arena, we are the premiere hockey training facility.  We prepare your athlete by making them more well rounded in strength, speed, agility, coordination, quickness, and more.  Finally there is a program in the Valley that is your one stop shop for sports training.

Full Strength will be offering a Spring and a Summer Program:

SPRING-March 13th-May 20th:

13 years old and older–Tuesday/Thursday @ 615pm & Sunday @ 10:15am
12 years old and younger–Monday/Wednesday @ 4:15pm & Saturday @ 10:15am

The spring program will be used to build up each players conditioning and introduce them to CrossFit’s various body weight movements.  We will also work light weights to work on proper form and technique so each player can maximize their results.

THE FIRST WEEK OF THE SPRING PROGRAM WILL BE FREE TO ANY HOCKEY PLAYER IN THE VALLEY

 

SUMMER-May 28th-July 20th:

This will be a Strength and Conditioning program focusing on a Deadlift, Back Squat, Press, Olympic Lifting.  This will be 3 days a week progressively moving them up in weights, but concentrating 100% on proper form.  This will be a 6 week strength cycle with 2 weeks of testing.  The first week and last week will be used to test their starting and ending weights in the program.

The class will be structured from start to finish.  We will start with a warm up consisting of plyometrics and mobility.  We will then go into the specific lift we are working on for that day.  Once our strength portion has been completed we will go into a conditioning based workout that will be performed at a high intensity to maximize their conditioning, strength, agility, and make them a better athlete.  These workouts will be based on training through energy systems to maximize their endurance and max power output.  This will help your hockey player with recovery and maximize their results.

This 8 week program will cost $299.  This will be an individualized program for each player that we will write for them.  The first week and last week will be used to test their lifts to assess where they are starting with us. Each player will be on different weights throughout the program to maximize their potential.

This will run M, W, F at 10am, 11:30am, 1:00pm.  If a player is going to miss more than 2 days it is recommended that they do not participate.  They will have to make up the day missed to stay on the proper regiment for this strength cycle.

We will run 3 groups focusing on Bantams and Older.  Each group will max out at 10 players.

SIGN UP AND PAY ONLINE!