Summer Strength & Conditioning Camp – Grades 5-7

CF Kids JulyFast Facts

  • Youth entering grades 5-7
  • June 8 – August 6
  • Monday, Tuesday, Thursday 10:30am-12pm
  • 4 weeks on, 1 week rest, 4 weeks on
  • Focused on building power and speed through functional strength building exercises and speed drills
  • Builds coordination and agility through weightlifting, gymnastic movements and agility drills
  • Ideal for off-season or pre-season training for most sports including football, basketball, soccer, hockey, track, baseball, gymnastics, volleyball and wrestling.
  • Coaches are Nick Nelson, Jessica Grondahl, Jeremy Donais, Brandon Schlenner, Shelby Rose
  • Registration is $249, due upon signup
  • Space is limited to 12 athletes.

Register here or email to reserve your child’s spot.

The CrossFit Fargo Summer Strength and Conditioning Camp for youth entering grades 5-7 will run from June 8 – August 6. This is an 8 week,  24 session program with one week completely off for rest and recovery after week 4 (rest week is the week of July 6th). Classes will be Monday, Tuesday and Thursday 10:30am – 12:00pm.

Our program is designed with a focus on performance and measurable improvements in power and speed. It will greatly benefit every athlete, regardless of sport and ability level.

What Is CrossFit?

CrossFit is constantly varied, functional movements performed at high intensity. It is a core-strength program designed primarily to strengthen the opening and closing of the hips. Functional movements are multi-joint movements that require the athlete to use the hips to generate power to the extremities, i.e. the power clean and kettlebell swing, throwing a baseball and kicking a soccer ball etc. This program will teach squats, dead lifts, power cleans, kettle bell work, grip work, box jumps/vertical jumps, speed and agility drills, body weight conditioning, running technique and team/leadership skills.

Each will start with a warmup jog and some dynamic stretching. After the warmup we will practice different agility drills such as double unders (jump rope), foot ladders, form running and dot drills. On each day we will focus on a lift, such as back and front squats, dead lifts, power cleans, and overhead presses. We will use this portion to build strength, speed, explosiveness, and power. The most important thing for us is that the kids start with light weight (or no weight) and are taught how to perform these movement safely. Once the athlete has mastered the technique, we will slowly add heavier loads to increase the training stimulus.

After the strength portion we will do a 10-20 minute Met-con (metabolic conditioning) using all the different lifts, gymnastic movements, box jumps, and running while varying the load and intensity. After the Met-con workout we will do a brief cool down exercise.

10 General Skills

In CrossFit we focus our training on improving the 10 General Skills of physical fitness or athletic ability. They are:

Cardiovascular/respiratory endurance- the ability of the body systems to gather, process, and deliver oxygen.
Muscular endurance- the ability of the muscles or muscle groups to sustain repeated contractions against a specific resistance for an extended period of time.
Strength- the ability of a muscular unit, or combination of muscular units to apply force.
Flexibility- the ability to maximize the range of motion at a given joint.
Power- the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Speed- the ability to minimize the time cycle of a repeated movement.
Coordination- the ability to combine several distinct movement patterns into a singular distinct movements.
Agility- the ability to minimize transition time from one movement pattern to another.
Balance- the ability to control the placement of the body’s center of gravity in relation to its support base.
Accuracy- the ability to control movement in a given direction or at a given intensity

Although the athletes will improve drastically in all of these skills, we will emphasize
strength, speed, power, agility, and coordination.

Space is limited to 12 athletes.

Register here to reserve your child’s spot.

You may also contact us at or 701-356-3031 to register.

What is the 10 Year – 10,000 Hour Rule

The book “Outliers” by Malcolm Gladwell, discusses the 10,000 hour theory. The 10,000 hour rule is a theory that has been debated and studied in the context of numerous sports and activities. The theory of the 10 year-10,000 hour rule, explains that someone must spend 10,000 hours practicing to become a master of their art whether that be business, arts or sports. This theory comes out to an average of 3hours per day for a ten year span.

In the context of the modern day sports culture, most see this as an easy theory to accomplish; my kids will just be thrown into more practices and will specialize in just one sport. However, the theory is not that simple in understanding and definitely not easy for coaches to implement. Every sport has a unique set of skills required that lead to differing muscular and nervous system developments. These skill sets serve not only to the sport that the athlete primarily plays, but are transferrable to most if not all sports.

Therefore, participating in multiple sports is not a hindrance, but rather a benefit. Multisport participation leads to well-rounded athletes who also reduce their chance of burnout and injury. Furthermore, playing multiple sports does not decrease that athletes chance to achieve excellence in their primary sport. In a study conducted by the USOC, “The Path to Excellence: A View on the Athletic Development of U.S. Olympians Who Competed from 2000-2012,” the USOC conducted surveys to determine factors that determine an athlete’s success (coaches, parents, friends, financial support, motives, etc.). The study concluded that 70.53% of Olympians considered themselves to be multisport athletes, and Olympians played on average three sports per year until the age of 14and 2.2sports per year from the age of 15-18.

Therefore, the idea of the 10 year-10,000 hour theory is not that sport specification is necessary, butto the contrary. Kids should have fun and try many different sports. Below is a list of key points that researchers have determined were critical to an athlete’s success in the developmental process:

2015 WSPCC Complete Manual
Source: USA Weightlifting

CrossFit Fargo has adopted the USA Weightlifting’s Approach to Long Term Athlete Development:

USA Weightlifting has based its Long Term Athlete Development Model on the work done by Istvan Balyi and adopted by the US Olympic Committee. The model presented here follows the development of youth athletes through 8 stages: Active Start, FUNdamentals, Learn to Train, Train to Train, Train to Compete, Learn to Compete, Compete to Win and Weightlifting for Life.

The stages presented here are progressive in nature and give competition and training recommendations for the development of athletesfor long term competition. It is important to note that the developmental age of youth can be substantially different than chronicle age. It is thus up to the coaches and parents of your athletes to adapt this model to each individual athlete. Moreover, training age (the amount of experience the athlete has training in the sport) plays a huge role on the ability of the body to adapt to the stress of training at different loads and volume.

Despite the adaptability of youth and the big jumps in performance a new lifter may see, it is important for coaches to understand the limitations of youth in sport. Just because youth may appear to be more like adults does not mean they can or should be trained in the same manner.