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.