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Summer Strong

Strength & Conditioning Program For Teens Age 14-18

8 Weeks of Functional Fitness and Sport Performace for Teens

2021 TBD | Mondays and Wednesdays | 8:30-9:30 a.m.

THE FOUR PILLARS

Check Out How We Have Systematized The Transformation Process

PILLAR ONE:

PILLAR TWO:

PILLAR THREE:

PILLAR FOUR;

Warm-up/Movement Skills

Designed to prepare the athlete to move at their highest capacity both safely and effectively. Also used to teach/practice movement skills required to maximize the training program and perform at the highest level. Particular emphasis on movement patterns imperative to elite level strength and sport performance.

Speed/Power

Series of exercises and drills designed to improve the athlete's fast-twitch movements, acceleration speed, jumping height/distance, and change of direction abilities. Particular emphasis on force absorption and redirection to improve dynamic athletic performance.

Strength/Force Development

Traditional strength and resistance training exercises prescribed to complement and maximize strength gains. Increasing an athlete's strength and force translates into increased athletic performance and avoidance of preventable injuries. Particular emphasis on whole body and large muscle group movements that improve ALL athletic pursuits.

Metabolic Conditioning

10-15 minute, fun, competitive, and tasking work-outs designed to improve cardiovascular, muscular, and mental fitness, as well as mimic the dynamic and competitive nature of athletics. Particular emphasis on the importance of pushing oneself past their comfort zone, pacing, and maintaining technique while fatigued.

Meet the Coaches

Functional fitness and community. That’s what sets CrossFit Bemidji apart from any other fitness journey I’ve experienced. I grew up playing competitive sports, both team and individual, which brought me to Bemidji to play hockey. I live in Bemidji with my husband Dan and am able to share my passion for sport and fitness as an elementary Phys. Ed. teacher. My first CF experience was in 2016, and it was an instant game changer. I completed my CF-L1 in 2017 and am grateful to be a part of the coaching team and our community. The daily socialization with members who share common goals and passion for a healthier tomorrow, the daily chit-chats, the grind, and being a small part of the empowerment of what we do is next to none. When I’m not at the gym, I enjoy using my functional fitness for running and biking, slaloming and wake surfing, golfing, paddle boarding, and snowmobiling, all with Dan and friends. Cheers!


CF-L1,USAW-L1 

Adam (Programmer).......I joined CrossFit Bemidji as an athlete in the summer of 2019 after moving to town. As a lifelong athlete and fitness professional, I enjoy CrossFitting for the health/fitness gains as well as the competition and community. Before relocating to Bemidji, I was a high school strength and conditioning teacher, head wresting coach, co-head strength and conditioning coach, and assistant track and field coach at a South Carolina D2 University. I enjoy coaching at CFB because it provides an opportunity to continue to challenge athletes to be the best possible versions of themselves. As an undergraduate student I competed as a Pole Vaulter on the University of Minnesota Track and Field team. When not coaching/training at CFB, I enjoy hanging out with family, hunting with my dog Goldy, cheering for the Gophers and the Vikings, and doing projects in the garage.


CF-L1, Certified Strength and Conditioning Specialist

Hi my name is Tyler Hemp, I am a Firefighter right here in Bemidji and i have been a coach at CrossFit Bemidji for almost a year! just a little about me, I was born and raised right here in Bemidji where I also graduated from high school and attended college. I enjoy outdoor activities and spending time with friends and family whenever I can! While I was in high school I was a 3-time state qualifying athlete in swimming. During my swim career I enjoyed the team aspect as well as the individual challenges of trying to better times and technique which led me to try CrossFit, which carries those same challenges I came to love in my athletic career. After I graduated I found that CrossFit not only challenged me but came with many more benefits. In my job as a firefighter I have to be ready for a multitude of situations both good and bad. CrossFit has helped me immensely prepare for those situations by strengthening my mobility, overall strength, agility and my mental health! As a coach, I enjoy being able to apply all that I've learned through athletics and life to help athletes achieve their individual goals and grow as people and most of all, have Fun!


CF-L1

Benefits of Our Summer Strong Program

  • Mental Health
  • Coordination
  • Confidence
  • Resilience
  • Positivity
  • Promote Restful Sleep
  • Perseverance
  • Teamwork
  • Functional Fitness
  • Accountability
  • Lower Risk of Disease
  • Lifetime of Health & Fitness
  • Scalable/Modified as Needed
  • Developmental

What We Will Cover at Each Class

  • "Why" we are doing what we're doing
  • How to prepare muscles and joints for movements
  • How to focus on being healthy
  • How to make being fit, fun and not a chore

How It Works

  • Get registered
  • RSVP to each class that you will be attending using our athlete access system, Triib
  • Workouts are pre-programmed for you and can be viewed in Triib
  • Show up to each class on time in workout clothes and with a water bottle
  • The coach will take you through each pillar and will help you apply that to your activity
  • We also provide you with 2 home workouts each week that you can do on your own, or utilize during one of our open gym times M-F

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