Archive for the ‘Pee Wee A’ Category

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.



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.





Day 15-Pee Wee A

Posted: January 9, 2012 in Pee Wee A

Pre Game Warm Up

Day 14-Pee Wee A

Posted: December 18, 2011 in Pee Wee A


Tabata Sit Ups

Junk Yard Dog


Partner WOD:

10 Rounds

10 KBS 25#

5 HR Push Ups


Every 45s you are to perform 1 round.  Each person will have completed 10 rounds when we are done.

Day 13-Pee Wee A

Posted: December 11, 2011 in Pee Wee A

Warm Up
Partner Box Jumps

Tempo Push Ups 30X2

WOD-Lego Time
Teams of 2
3 DL w KB
5 HR Push Ups
7 Squats
9 Sit Ups

Day 12-Pee Wees

Posted: December 4, 2011 in Pee Wee A

Warm Up:

Box Jump Snake

Bear Crawl

Monkey Bars

Broad Jump


Skill:  Rowing



Team Row 1500m

25 Thrusters w PVC  (Together as a team)

1m Max Sit Ups

25 Thrusters w PVC (Together as a team)

1m Max Push Ups

Team Run 600m

Day 11-Pee Wee A

Posted: November 20, 2011 in Pee Wee A

Warm Up:


Junk Yard Dog



Sit Ups



100m sprints on the rower:

10 x 100m


More Lunges!!!


As a team we are going to complete the following:

50 OHS w PVC

600m Run

50 Squats


If we have time we will do a tire flip competition.



Day 10-Pee Wee A

Posted: November 6, 2011 in Pee Wee A


Dynamic Warm Up


Skill:  Work on Lunges with Sandbags or KB

10m AMRAP with 4 even lines

Lunges to one end of the gym; run back to line and hand over weight



Tabata Row

Tabata Sit Ups

Tabata Push Ups

Tabata Squats


If we get everything done then we will play Bucket Ball!

Day 9-Pee Wee A

Posted: October 30, 2011 in Pee Wee A

Speed Work

3 Rounds
1m Box Jumps
45sSit Ups
30s Squats
15s Push Ups
Rest 2m

Day 8-Pee Wee A

Posted: October 24, 2011 in Pee Wee A

Agility Ladder

Partner WOD
130 Squats
800m Med Ball Carry
120 Box Jumps

Jump to Support

Day 7-Pee Wee A

Posted: October 16, 2011 in Pee Wee A

Pre Game Warm Up