Our Relentless Cubs program is where our youngest athletes are encouraged to keep the incredible foundation of movement that they were born with, instead of trading it in for learned bad habits. Relentless Cubs sets up your child for success in future CrossFit classes or any athletic endeavor they may choose, as well as decrease the risk of injury as they mature. We work on both physical, social, vestibular, and cognitive development in the form of games and short skill practice sessions. Coach Kyra begins each 30-min class by encouraging the kids to run, make noise, and to explore the equipment and space safely. Our warm-up tends to focus on specific ways to move through space with an emphasis on those things that are toughest for this age group (two-footed hopping, balance, and control are 3 good examples). We have 1-2 skills to work on during each class (maybe parrot perches to work on stabilization or a game of monkey wars to keep up the awesome grip strength they have). We also work hard to maintain the great habits they were born with. We give names to the things they already do—like squats—and encourage them to continue those wonderful patterns. We end every class with a game that usually involves running. At the end of each month, we also include a theme day so the kids can get dressed up and focus on having a blast and getting to know the other kids better.
RSCKIDS focuses on continued development in a fun environment. We start with those fundamental healthy movement patterns maintained in the younger class, and we begin to introduce a few higher-level athletics such as technique work, accuracy, flexibility, coordination, bodyweight strength, core strength, endurance, and goal-setting. This is also the age group where we start to introduce workouts and begin to touch on nutrition. We end each day with a game or two where we keep the kids' minds and bodies active while working toward excellent teamwork and leadership skills. Your kids will learn to love fitness, nutrition, and will learn good motor patterns for functional movement that will benefit them for a lifetime and create the safest foundation for sports and training programs in their future. They will also benefit from coaches who have been trained/certified in how movement affects academics, healthy social interactions, problem-solving, and a positive growth mindset. A TON of development occurs between the age of 7 and 11 so as each athlete progresses, our expectations raise to keep them challenged consistently. The older athletes in this age group will have the opportunity to compete in the sport of CrossFit 2-3 times each year. These competitions will not be required, but are a great opportunity. If this is something they love, they will also have the opportunity to join the competition team.
RSC Teens takes all of the beneficial movement patterns, technique, base strength, character, and team development and starts to ramp things up toward specific athlete goals. We add specific strength training, cross-training, gymnastics, mobility, accuracy, speed, and agility training as well as work through the Level Method. This training method is how we help our athletes identify weaknesses and provide a systematic approach for improvement. Our focus is on excellent form and safety above all else. We still have a ton of fun but no longer incorporate games at the end of each class. In addition, we try to offer a variety of challenges and competition opportunities as well as clinics and camps. Past challenges have included joining an adult WOD, a 5k run, a hero WOD, participation in the CrossFit Open, and a national youth CrossFit competition.
Working out at the gym isn't easy. But getting there shouldn't be hard. RSC Fitness is located and easily accessible from all of Finksburg.