All sessions lead by Allyson Czaja, NASM CPT (National Academy of Sports Medicine, Certified Personal Trainer), and youth athletics coach. All will meet upstairs at River Valley Athletic Club, Stillwater, MN


Fitness Training for Youth (Ages 9-12)

Boost your child’s overall fitness by attending these unique sessions!  Whether your child is a young athlete, or just trying to become more fit/active, these workouts will fit their needs.  Each one-hour session will contain a combination of balance, stabilization, strength, and speed/agility/quickness (SAQ) training. Training in this manner will allow for gains in strength, speed, agility and quickness; all while cross-training to help prevent injury. The strength portion of each session will engage the child in age-appropriate strength exercises using resistance bands, dumbbells, medicine balls, push/pull sleds and suspension training equipment.  The SAQ portion of each session will focus on improving acceleration, coordination, top speed/form running, change-of-direction, and more.  They will use agility ladders, rings, hurdles, cone courses, and reaction balls, among others.  Class sizes limited.

Strength/Speed Agility Quickness - Summer 1A

Dates: Tuesdays and Thursdays: June 5, 7, 12, 14, 19, 21, 26, 28, July 10, 12       

Times:   9:00-10:00am

Cost: $99 members, $119 non-members

Strength/Speed  Agility Quickness - Summer 1B

Dates: Tuesdays and Thursdays:  June 5, 7, 12, 14, 19, 21, 26, 28, July 10, 12

Times:   10am - 11am

Cost: $99 members / $119 non-members

Strength/Speed  Agility Quickness - Summer 2A

Dates: Tuesdays and Thursdays:   July 17, 19, 24, 26, 31 August 2, 7, 9, 14, 16       

Times:   9:00-10:00am

Cost: $99 members, $119 non-members

Strength/Speed Agility Quickness - Summer 2B

Dates: Tuesdays and Thursdays:   July 17, 19, 24, 26, 31, August 2, 7, 9, 14, 16

Times:   10 – 11 am

Cost: $99 members, $119 non-members

 

 

 

Fitness Training for TEEN (Ages 13-17)

Elevate your teen’s overall fitness by attending these sessions tailored specifically for this age group!  Whether your teen is an athlete, or just wants to become more fit/active, these workouts will meet their needs.  Each one-hour session will contain a combination of balance, stabilization, and strength training.  We will use a variety of training tools to give the teens a balanced workout, while emphasizing proper form in the basic movements; pushing, pulling, squatting, hinging, lunging and rotation. Participants will use barbells, resistance bands, dumbbells, medicine balls, and suspension training equipment (TRX) among others.  This class will fulfill any junior fitness requirements for older 12-year-old and 13 year-old participants. In addition to strength training, we will educate and participate in heart-rate based interval cardiovascular training.  This portion of each session will focus on improving coordination, acceleration, top speed/form running, change-of-direction, and more.  Teens will use agility ladders, rings, BOSU, cone courses, and reaction balls, among others. We will work hard, learn and have fun! Class sizes limited to insure proper instruction.

 

Teen Fitness -  Summer 1T

Dates: Tuesdays and Thursdays: June 5, 7, 12, 14, 19, 21, 26, 28, July 10, 12       

Times:   12noon - 1pm

Cost: $99 members, $119 non-members

 

Teen Fitness – Summer 2T

Dates: Tuesdays and Thursdays:   July 17, 19, 24, 26, 31 August 2, 7, 9, 14, 16

Times:   12noon - 1pm

Cost: $99 members / $119 non-members