RHS Girls Soccer Summer Training 2020

Rosemount High School Girls Soccer
Summer CrossFit Strength and Conditioning
Grades 9-12 (during the 2020-2021 school year)


Varsity Head Coach Gretchen Stramel will be training players at CrossFit Templar in Apple Valley.  Gretchen’s focus will be on speed, agility and strength as well as team unity and bonding.  This program is designed for athletes that will be trying out for the Rosemount High School Soccer program in the fall of 2020.  If you still have a couple years before high school try-outs, check out our Summer Tween program.


June 15th – July 31st, 2020 (NO classes July 4th – July 10th)
Monday, Tuesday & Thursday
8:00AM – 9:25AM
Cost: $175 (20 sessions)

Extended Summer Times
August 1st – September 3rd, 2020
Monday: Lift 10:30-11:15AM & WOD 11:15-12:00PM
Wednesday: Lift 10:30-11:15am & WOD 11:15-12:00PM
Thursday: WOD 11:15AM – 12:00PM
Saturday: WOD 9:40AM-10:25AM
Cost: $209 (26 sessions)
(Cost includes June 15th-July 31st summer classes)

*Additional Teen level classes offered for “MAKE-UP”
(no need to schedule ahead just show up)
June 15th – September 3rd, 2020
Saturdays: WOD 9:40AM – 10:25AM
Monday & Wednesdays: Lift/WOD 10:30AM-12:00PM
Thursdays: WOD 11:15AM-12:00PM



Commonly Asked Questions

What is CrossFit? Constantly Varied, Functional Movements, Executed at a High Intensity

Why does CrossFit work? CrossFit trains the athlete as a whole. Movements, lifts and exercises are not sport specific; they create a strong, agile, coordinated and quick athlete.

Why Soccer and CrossFit?  CrossFits training is anaerobically based (very high-intensity exercise lasting 5 seconds to 2 minutes, executed over a long period of time 15-20 minutes). It encompasses a full body combination of tasks, executed at the same time (legs, hips, arms, balance, coordination). Sound familiar? Soccer players need to be able to sustain movement and execute quick bursts, athletes need to be prepared to sprint hard, recover, sprint hard, and recover. Soccer players use their legs to run and control the ball, arms and core to keep them balanced, moving efficiently and increasing their speed and change of direction, but more importantly they use their hips to initiate the initial burst of speed or height when jumping. Bottom line it will help your daughter get fit.13423982_1733248066914466_1400519479452573562_n

What will my daughter be doing? All session are set up as follows: Warm-up, Skill, WOD (workout of the day), Post Skill
Some Examples of Movements:
Body Weight: Pull-ups, Squats, Sit-ups, Push-ups, Burpees, Box Jumps
Cardio: Jumping Rope, Running, Rowing
Weightlifting: Although we teach lifts to athletes, the actual weights lifted are age appropriate and are designed to be used with Teens. Our emphasis is on correct form, not how much weight is lifted.

Why is CrossFit important? Overuse injuries plague many kids, especially those who play one sport year round. One of the best ways to prevent overuse injury is to cross-train and strengthen those areas that are commonly overused in the specific sport. Strengthening the core, hip flexors, groin, lower back, hamstrings and glutes, will help to prevent your child from some of soccer’s most common overuse injuries.

Gretchen Stramel

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