New Teen Program!!!

Guerrilla Fitness for Teens - Whether your teenager is a high school athlete or is just looking to stay in shape and have fun, "Guerrilla Fitness Teens" is for them.

We combine strength training, cardio, and basic gymnastic movements. The workouts are constantly varied day to day, and can accommodate any level of fitness. The peer influence and healthy competitive spirit of our group format is designed to encourage and motivate your teen to perform at their personal best each and every workout.

Teenage Athletes - The primary goal for athletes is explosive power/speed. Whether you are coming off the blocks on a 400m sprint, or driving out of a 3 point stance to attack the quarterback, explosive power and speed get the job done. Power = (Force x Distance) / Time. We move weight, body weight or otherwise over specific distances, both long and short, within varying time domains. We build stronger faster athletes. POWERFUL athletes.

Schedule: (These are the time slots we dedicate to teens, other class times are for adult memberships)

Tuesdays: teens only classes from 4-5 pm. *teen/adult classes from 7-8pm. (a teen coach is present to work with teens)

Thursdays: teens only classes from 4-5 pm. *teen/adult classes from 7-8pm.

Saturdays: teens only classes from 12-1 pm.

On-Ramp: This is our mandatory introductory program. It runs for two weeks every Tuesday and Thursday night from 8-9pm. Every month there are two On-Ramp sessions. A teen coach attends the on-ramp sessions to work with the teen athletes. After completion of the On-Ramp, the teen will move onto regular teen classes at the above times.

Membership Options: (teens receive a 15% discount from all adult memberships / there will be a 25% discount from the adult price if two members come from the same household)

3 x per week:

1 month = $148.75/month, 3 months = $134/month, 6 months = $126.50/month, 12 months = $119/month

2 x per week:

1 month = $127.50/month, 3 months = $114.75/month, 6 months = $108.50/month, 12 months = $102/month

Registration:

To register and begin taking classes at Guerrilla Fitness you must e-mail tommy@guerrillafitness.net. He will need to know your name and which membership option you would like; times per week and the amount of months.

8/20/11 Saturday "The last session"

The Summer Program is over, BUT the new fall programs are starting in September!! An e-mail will be sent to all current and prospective members of the Teen Athlete Program detailing our new schedule and format. If you are interested in receiving further details e-mail Mike Metzger at mikem@guerrillafitness.net.

Its been a great summer, and we've seen some incredible transformations! All the coaches at Guerrilla Fitness are looking forward to the fall, and all the new athletes joining our program. Good Luck to all in your upcoming sport seasons, and if you're sticking with us your best season is yet to come...

WOD:
AMRAP in 10 minutes
200m run
10 Deadlifts
10 air squats

8/19/11 Friday

*Big thanks to all the teens that came out yesterday to try out our program! Welcome to the Guerrilla Fitness Fam!

WOD:
3 rounds
500m row
12 snatches

8/18/11 Thursday

*SAT program meets today from 3-4. Then Crossfit WOD from 4-5!

*New Program schedule for back to school in September. Details coming soon. email mikem@guerrillafitness.net with any inquiries.

High Socks! Wear em if you got em! We are deadlifting today and you don't want your shins to look like mine. Tore Up! Here is Kat proudly displaying those shin protectors.

WOD:
5x3 DeadLift
then
12 Minutes of Cindy
5 pull-ups
10 push-ups
15 squats

8/16/11 Tuesday

*SAT class is TODAY from 3-4. We have books and tutors and are ready to go. This week will be introductory work, and then the tutors are going to move on, so be sure to attend!

WOD: "Elizabeth"
21-15-9 reps of
Cleans
Ring Dips

8/15/11 Monday "Final Week!"

<-- Have you ever felt like this during a workout? If you haven't, that's okay, but this is the last week and we want you to go hard and try to push past your limits.

I DON'T want anyone to puke, but I do want you to try and go past the point where you feel like everything is going to be okay, and go into "that place." It's only by going there, that you get comfortable doing what others are unwilling to do, because it hurts. This gives you the edge, and this is why you came to Guerrill Fitness Crossfit!

We are very excited to see the progress everyone has made in this last week.

WOD:
5 x 3 back squat
then:
"Helen"
3 rounds of
400m run
21 kb swings
12 pull ups

8/13/11 Saturday

Here is Carley doing Dumbbell Snatches. As you can see she is explosive, with her feet off the ground when her hips are at full extension. She keeps the dumbbell close to her body, and her arm is locked out when she gets underneath the weight.

It's also AMAZING that the dumbbell jumps to her other hand at the end of the movement....or maybe the photographer did something wrong.

*Updates: The SAT program will continue next week meeting on Tuesday and Thursday from 3-4. The books are in and the tutors are ready to give their knowledge, FOR FREE! Come and take advantage.

*We are having the film crew come in today from 12-1. So come to the workout and be a part of our promotional video!





WOD: Fran
21-15-9 reps of
Thrusters
Pull ups

8/12/11 Friday

Happy Guerrilla Fitness teens! Always good to see smiling faces after smashing a workout. Great job to everyone who came out and did their deadlifts, then ran TOSH!

WOD: Every Minute on the Minute for 15 Minutes complete:
3 DB snatches each arm
3 Knees to Elbows

8/11/11 Thursday

*UPDATES: The SAT program will meet today from 3-4. Come in and take advantage of this exciting opportunity!!

New fall schedule being developed now. Please e-mail mikem@guerrillafitness.net with any questions.

WOD:
5 x 5 DeadLift
then
TOSH: 3 rounds of
Run 200m
rest the same time it took to run
Run 400m
rest the same time it took to run
Run 600m
rest the same time it took to run

8/9/11 Tuesday SAT Program starts TODAY

*Updates: SAT tutor program starts today 8/9/11 from 3-4. Tutors will be here giving kids an overview of the program. Please come for this FREE program.

*New programs for September coming soon. Contact Mike Metzger at MikeM@guerrillafitness.net for more information

WOD:
5 rounds for time of
3 Deadlifts (heavy)
6 Box Jumps (high)
9 Burpees

8/8/11 Monday

Two of our teens warming up. We MUST warm up like an athlete to perform like an athlete. Hopefully everyone is going home and stretching like an athlete. A site with great ideas for stretches to do at home is mobilitywod.blogspot.com. Check it out, and stay loose!

WOD: 5x5 back squat
then
120 ft sled pull in between sets of 21-15-9:
Hand Stand Push-ups
Situps

8/6/11 Saturday "Body and Mind"

Here is one of our Athletes post workout. Toasted. Excellent Job pushing your limits! Its amazing what can be done in 10 minutes...

*Updates: The SAT program will be starting next week. We have a math and language arts tutor. The classes will be from 3pm - 4pm on Tuesday and Thursday right before those afternoon Crossfit sessions. The classes are FREE!!!! So please come in and be a part of this experiment testing the connection between body and mind. An e-mail will be sent out with more details, but please e-mail me: mikem@guerrillafitness.net with any inquiries.

WOD: The Chipper
120 ft Walking Lunge
10 Broad Jumps
20 Pull-Ups
30 Situps
40 Push Ups
50 Box Jumps
60 Squats
120 ft Bear Crawl

8/5/11 Friday "Strength"

Here is one of our Athletes practicing his front squat. Chest is up, knees are driving out and he's working on keeping those elbows up... Great Job!

Today's WOD will consist of a strength workout and then a shorter metabolic conditioning workout. EVERYONE should be hitting these strength days!

WOD: 5x5 Deadlift

then

AMRAP in 10 minutes of:

12 Dumbbell Push Press

Row 250m

6 Burpees

8/4/11 Thursday "Gymnastics"

Gymnastics are essential to proper human movement. It is simply moving your body weight but it can be very difficult.

<-- Muscle Ups. We will be working in these today. They are a great upper body gymnastic exercise. We are going to work the progressions that lead to the full movement. Its a big fun movement and the coaches are excited to get everyone up on the rings!



WOD:
Muscle Up Practice
then
21-15-9 reps for time of...
Front Squats
Ring Dips

8/2/11/ Tuesday "Paleo"

The image on the left <-- gives us a rough idea of what we are prescribing when we ask people to eat Paleo. Eating Paleo is important in terms of maintaining a healthy body and mind. However, it is important to remember that it is OK to eat the foods in the avoid column, just try and AVOID them if you can replace them with a food in the OK TO EAT column.

Since what we put in our bodies makes a difference in how we feel, we are going to start asking our athletes to write down what they eat before a workout, and then after the workout write down how they felt. This way we can draw definitive correlations between diet and performance and decide what foods work best for each individual. So try and eat Paleo before coming to Crossfit, and we'll see if there is a difference in how you perform.

Warm-Up: Crossfit Baseball!

WOD: 15 Minute Time Cap
5 rounds
10 Hang Power Snatches
400m Run

8/1/11 Workout Cancelled

We received a few e-mails letting us know that many people had camps or practices this morning and therefore we are cancelling the track workout for this morning. Regularly scheduled classes will resume tomorrow. Please check the schedule on the blog for new and updated class times.

*ALL Afternoon classes now begin at 4pm. There have not been any other changes to the schedule. August is going to bring a great month of hard workouts to prepare you for your season!

See you all tomorrow!