Crossfit Kids & Teens

The commitment to our children’s health and wellness is quite literally the greatest gift and life skill that we can give them.  Setting them up with a solid foundation of fitness from an early age ensures them a lifetime of success as it nurtures their neurological development as much as their physical development.

CROSSFIT TEENS

This CrossFit Teens course will safely build your child’s strength, speed, coordination, and confidence.

Proper technique is continually emphasized while working through a fun, challenging mix of basic gymnastics, short to medium duration endurance training and strength work using dumbbells, kettlebells, medicine balls, and the barbell.

AGE: 12-17
WHEN: Monday & Wednesday
TIME: 3:30pm-4:30pm
MONTHLY MEMBERSHIP OPTIONS:
1x/week – $75 – BUY NOW!
2x/week – $115 – BUY NOW!
(Siblings Discount: 10% OFF)

CROSSFIT KIDS

Our #1 priority with CrossFit Kids is making sure your child has a safe place where they can be themselves, have a ton of fun, make some friends, get an awesome workout, and learn something along the way.

Each class will have a specific skill focus, fun workout, and an exciting game finisher that will be sure to leave them loving the idea of exercise.

AGE: 7-11
WHEN:
Thursday – 3:30pm-4:15pm
Saturday – 9:00am-9:45am
MEMBERSHIP OPTIONS:
1x/week – $60
2x/week – $99
(Siblings Discount: 10% OFF)

SPARKS!

Our SPARKS Program is dedicated to teach our PreSchool Athletes that fitness is about having fun!

Classes are primarily game based with movements that translate directly into what kids do every day in play: running, jumping, climbing, throwing, pushing and pulling.

AGE: 3-6
WHEN:
Saturday – 10:00am-`10:30am
MEMBERSHIP OPTIONS:
8 Week Semester: $99
(Siblings Discount: 10% OFF)

Sign Up Today!

Kids 3 – 6 years old

FOR MORE INFORMATION PLEASE CONTACT:
Deb Serpas
deb@crossfithighvoltage.com   |   818.848.8804   |   www.crossfithighvoltage.com

TEENS BARBELL CLUB

Teens Barbell Club puts a heavy emphasis on, you guessed it, barbell work. If you are looking to develop real, functional strength there is no substitute for a seven foot piece of steel, some bumper plates, and a great coach.

At Teens Barbell Club we offer our athletes a program that provides them custom programming tailored to their needs where they will receive a high level of individual attention while being in a supportive, focused, and communal environment.

Athletes will be taught the importance of correct position in order to maximize a movement’s effectiveness. Along with being instructed in proper technique they will will be led through a progression based weightlifting program where they’ll develop power, speed, coordination and confidence.

Let’s just clear it up right here: barbell training is the best way to train for strength. Bar none. Nothing else even comes close to the effectiveness of barbell squats, presses, deadlifts, and the Olympic lifts for the development of strength, power, and muscular size. The reason barbells are so very valuable is that they are the most ergonomically-friendly load-handling tool in existence – they allow very heavy weights to be gripped in the hands and moved directly over the center of the foot. Their extremely adjustable nature allows small increases in stress to be applied to the whole body over the full range of motion of all your major leverage systems; these small increases accumulate into amazing gains in size and strength for many uninterrupted years of progress.

Let’s take your barbell lifting to the next level with Teens Barbell Club.

TEENS BARBELL CLUB: New Cycle Begins Friday, Dec. 7th

Club Meetings:
Fridays from 3:30-4:30pm
Price:
$60: Must be enrolled in a CrossFit Teens monthly membership
$150: If not enrolled in CrossFit Teens monthly membership
 

MOVEMENT RESOURCE

THE BACK SQUAT

Set Up

  • Feet are Shoulder width
  • Toes are turned out at slight angle (30 degrees)
  • Back is straight
  • Eyes are forward
  • Bar sits above shoulder blades on meat of trapezius muscles.
  • Grip on bar outside shoulders but not too wide.

Execution

Bringing bar out of the Rack:

  • Bar starts on rack.
  • Athlete finds grip on bar, then steps underneath and finds bar position on back.
  • Knees bend, not torso, to receive bar from rack
  • Athlete takes three steps back from rack before starting movement
  • Take a deep breath and hold it to create pressure in the abdomen and torso stability

Performing the Back Squat:

  • Weight in heels and mid-foot with emphasis on heels
  • Back stays straight (Lumbar curve and thoracic posture maintained)
  • Butt travels back and down (Hips unhinge and travel back then down)
  • Knees widen and travel over feet (Femurs rotate externally, knees track outer toes)
  • Descend until hip crease is below knee
  • Bring bar back to standing position
  • Release breath at top

THE SHOULDER PRESS

Set Up

  • Stance – Feet underneath the hips
  • Grip the bar so that the hands are just outside the shoulders
  • Bar is held just beneath the chin
  • Elbows pushed slightly in front of bar
  • “Butt and gut tight”
  • Eyes forward

Execution

  • Body stays tight and motionless
  • Knees are locked
  • Head slides back to allow bar to travel straight up
  • Bar travels straight up until elbows are locked
  • As soon as possible head tucks underneath bar
  • Bar ends up in complete overhead position.
    “Head through the window.”
    “Elbows locked”
    “Shoulders active”
    “Arms behind the ears”
  • At about the time the head tucks under the bar, the shoulder-blades pinch together and the elbows rotate externally

THE PUSH PRESS

Set Up

  • Feet underneath the hips – feet should be hip width
  • Your hands should be gripping the bar so that your hands are just outside your shoulders
  • Raise your elbows as much as necessary to get the bar to rest on your shoulders (“the front rack position”) (Aside from the shoulder contact, an elbow position identical to the strict press is ideal)
  • Tight midsection
  • Eyes forward (“Head Neutral”)

Execution

  • “Dip, Drive, Press”
  • Dip: Chest stays upright, knees and hips bend equally to perform a shallow dip and your weight is focused in your heels
  • Drive: Drive from heels to the ball of your foot, aggressively extending knees and hips to full height. The effort should begin the motion of the bar off of the shoulder
  • Press: Using momentum generated from the drive, press the bar overhead similar to strict press.
  • Bar travels straight up until elbows are locked
  • Head accommodates bar path by moving back on the way up and coming back “through the window” between arms
  • Bar travels and ends up over midline
  • Shoulders are active as long as bar is overhead

THE DEADLIFT

Set Up

  • Stance – Between Hip and Shoulder width
  • Grip – Just outside knees
  • Toes straight
  • Head neutral
  • Weight in heels
  • Lumbar curve locked in
  • Shoulders slightly in front of bar
  • Bar against shins
  • Power Triangle (Shoulders above hips, hips above shoulders)

Execution

Standing up the bar:

  • Drive through heels
  • Hips and shoulders extend at the same rate
  • Bar stays close to legs and travels straight up and down
  • Movement finishes with knees and hips completely open and shoulders slightly behind bar

Lowering of the bar:

  • Hips unhinge and move backwards while bar moves down the leg, tracing the thigh until knee level is reached.
  • Once bar reaches the knees, knees bend and bar returns to ground
  • Movement finishes with body back in power triangle setup position

After School Programs

We are bringing the fun right to your child’s school! Our CrossFit Kids After School Program is beneficial for kids of all fitness levels and there is no requirement on a minimum level of fitness in order to participate. In fact, it is an excellent way to develop and increase fitness, to improve balance, coordination and agility, and to participate in teamwork, all is a fun-filled and supportive atmosphere.

With your support and encouragement we will undoubtedly lead more children down a more positive and healthy path in life.

Our #1 priority with CrossFit Kids is making sure your child has a safe place where they can be themselves, have a ton of fun, make some friends, get an awesome workout, and learn something along the way.

Classes are primarily game based, incorporating our spotlight movement of the day along with movements that translate directly into what kids do every day in play: running, jumping, climbing, throwing, pushing and pulling. Classes will be 45 minutes in length and include a warm up, spotlight skill work, the Wildcard (where anything is possible!), and our Game Finisher that will be sure to leave them loving the idea of exercise.

Sign Up Today!

Incarnation Parish School (Grades 1-4)

Sign Up Deadline: Friday, 1/25

FOR MORE INFORMATION PLEASE CONTACT:
Travis Mersola
travis@crossfithighvoltage.com   |   818.848.8804   |   www.crossfithighvoltage.com

FUN VIDEOS!

FAQ’S

How do I know which age group is best for my child?

Please note that it is not the age of your child that is the deciding factor for what class they attend. It is based upon individual skill, athleticism, and maturity to ensure your child is getting the most out of their CrossFit experience.

How do I sign my child up?

Please contact our Program Directors about your interest in signing your child up.

CrossFit Teens: Coach Travis
Email: travis@crossfithighvoltage.com

CrossFit Kids & SPARKS: Coach Deb
Email: deb@crossfithighvoltage.com

What should my child bring or wear?

Each child should have a water bottle labeled with his or her name and should come dressed in clothing appropriate for jumping, running, climbing, and being upside down.

Do I need to stay during the CrossFit Kids?

For our CrossFit Kids Class ONLY, it is preferred that a parent/or guardian stay on the premises at all times. If a rare occasion arises that this is not possible or that one parent will be dropping off a child and the other will be picking him/her up, please inform the coach.

Is it required that my child have a minimum level of fitness in order to participate?

There is no requirement on a minimum level of fitness in order to participate. We love working with beginners and our workouts are designed to be adaptable for all body shapes, sizes and ability levels. Our coaches have years of experience with working with beginners and are capable of scaling any workout to your child’s needs.

What does a CrossFit Kids Class look like?

Classes are primarily game based, incorporating our Spotlight movement of the day along with movements that translate directly into what kids do every day in play: running, jumping, climbing, throwing, pushing and pulling. Classes will be 45 minutes in length and include a warm up, Spotlight Skill Work, the Wildcard (where anything is possible!), and our Game Finisher that will be sure to leave them loving the idea of exercise.

What does a CrossFit Teens Class look like?

This class will be challenging, but with that challenge will come great reward. These classes will be 60 minutes in length and structured similarly to our adult CrossFit classes. This class will set your teen up for success by giving them frequent opportunities to conquer new skills, build substantial strength, and most importantly, have an awesome experience they can hold on to for the rest of their lives.

My child doesn’t play any sports, how would they benefit from CrossFit?

Keep in mind that CrossFit training isn’t only for athletes. Even if your child isn’t interested in sports, CrossFit helps participants gain general physical skills, strength and conditioning as well as mobility and flexibility. Beyond the physical changes, kids gain confidence in their abilities to move their bodies, become more sure of themselves, and are able to rise to challenges. Since the atmosphere is supportive and encouraging, kids learn to cheer for and motivate others in the class- it is truly a team environment where improvement is the most important goal.

What kind of kids benefit from CrossFit Kids & Teens?

CrossFit Kids is beneficial for kids and teens already physically active and involved in sports AND for those who have no previous experience. It is an excellent way to develop and increase fitness, to improve balance, coordination and agility, and to participate in team work… all in a fun and supportive atmosphere.

Will my child be lifting weights?

For CrossFit Kids we include weightlifting elements (unloaded) to develop a broad foundation of fitness.

For CrossFit Teens classes, weighted movements are incorporated in the workouts at the discretion of the CrossFit Coach. Emphasis is placed on perfecting form as opposed to adding weight. As always, training will be done methodically, progressively, and with safety at the forefront.

Is weightlifting safe for children?

Weightlifting allows our kids to be successful and safe. It is, by design, the art of moving an object without injuring oneself. Children, who engage in weightlifting, learn the proper fundamentals when they are young enough to still be developing neural pathways. Motor recruitment patterns become engrained movements for life. They will be able to draw on those patterns to become better athletes and safer individuals, coordinated and able to lift objects safely whether in sport or daily life. The task, then, is to create a template for safe and effective weight training.

Crossfit

Kids & Teens

at Crossfit High Voltage