End Season - 
Water relief is full circle training. Let's submerge and rejoice, standup paddleboarding the Oakland Estuary. Parents are welcome to celebrate us on and take pictures as our incredible team passes Brooklyn Basin.

Complete CCK Waiver Form

Arrive 6:00p /  Depart 7:30p 
Please arrive 15 mins early if changing is required. Expect :10-15 mins transition time off the water to include taking care of responsibilities and change. 

Drop Off/Pick Up Info: 409 Water St Oakland, CA (behind Plank).  This is a busy area, please park and walk to class/pick up. 

Wear - 
Swim shorts, rash guard
Water shoes/aqua socks
Hat
Sunscreen

Bring - 
Towel
Change of clothes
Water bottle

Standup Paddleboard
4 participants / 1 staff

Cross Training No. 5 - Power Breath
Transitions into high school requires an elevation of power, voice and breath. Connecting proprioception, core, breath, focus and power strengthens the confidence to step into new.

6:15p - 7:30p
Drop Off / Pick Up: Smash Kingdom 2510 Telegraph Ave, Oakland, CA

WEAR - PROTECTIVE LAYERS!
long sleeve shirt
long pants/ jeans or overalls ok
heavy closed toe shoes/ sneakers

Generous rest is required to regenerate mitochondrial growth and minimize micro tears/injuries. 

Today is a rest day reset involving 30 mins of yoga salutations and 10 mins of stretching and 10 mins of meditation / space out (no stimulation)

Climbing Training No. 3 - Forced Power Response + Breath Training
Training today includes a spot-on approach to support trigger flow through the movement. Full effort will be required to link the stages of power together.

Arrive 6:15p /  Depart 8:00p - SIGNIFICANT WARM UP AND WARM DOWN W/COACH. 
Drop Off/Pick Up Info:  Bridges Rock Gym

Shoes
Chalk bag

Cross Training No. 3 - Explosion + Rest
Today we learn to balance rest, restore and explosion with, you guessed it - power sprints, bench jumps, and high skips. Fast sets, moderate reps, little rest.

Arrive 6:15p / Depart: 7:30p
Drop off/Pick up: California Canoe & Kayak 409 Water Street. Behind Plank. Training will be next to the shoreline just off the estuary path.

Wear - 
Team Shirt
Proper athletic clothes / layers
Proper athletic sneakers
Layers

Bring -
Full water bottle
Light snack
Yoga mat
(do not bring backpacks/computers/instruments or school work)

Wear - 
Team Shirt
Proper athletic clothes / layers
Proper athletic sneakers
Layers

Bring -
Full water bottle
Light snack
Yoga mat
(do not bring backpacks/computers/instruments or school work)

Climb Training No. 2 - Climbing Power
Our unique training approach will examine the 4 stages of a powerful movement in reverse (Just up AM league). We'll review landing until it is desensitized and received, then dive into the physics and math of execution trajectory. BRING CLIMBING JOURNALS, PAPER, RULER AND PENCIL

Arrive 6:15p /  Depart 8:00p - SIGNIFICANT WARM UP AND WARM DOWN W/COACH. 
Drop Off/Pick Up Info:  Bridges Rock Gym

Shoes
Chalk bag
List above

Cross Training No. 2 Intro to Power
Power-up! It's our first experiential exploration of power today at the beach with natural sand and wind resistance. Dress comfortable. You will be running on the beach sand; wear comfort shoes / no shoes that suit your feet best.

Arrive 5:55p /  Depart 7:30p
Drop Off/Pick Up Info:  Otis St. parking lot. Walk adjacent from my vehicle towards beach and bathhouse. Practice will be on the beach. 

Bring/wear swim trunks
Bring towel
Change of clothes
Water shoes
Be prepared for possible windy afternoon.
Water

Climb Training No. 1 - Testing Strength 
Strength is Mental

Weather is perfect, timing is right for evening practice at the crag on Thursdays! Today we are taping into more mental strength, (sight) reading, and problem solving before, during and after attempts. Returning to the strength cycle scouting and sending new problems at Mortar Rock tonight. Bring shoes, chalk and charged cellphone.

Arrive early - Warm up before sunset! Practice starts 6p - ends 7:30p
Drop Off/ Pick Up: Mortar Rock is located on the corner of Indian Rock Av. is the next block up to the right of Indian Rock Park. Recommend dropping off at Indian Rock and walking up *R) at the intersection of the Little Library. 

Cycle - Strength  3wks | (wk 3)

Warm Up - Individual (min 20mins)
Training - Pockets (are your friends)
Technique - Core tension
Skill - Footwork 4
Drills -  Bumps
Warm Down - Meditation (letting go)

Bring - 

• Headlight

• Shoes

• Chalk bag

• Water / warm tea

• Healthy Snack

• Hoodie/ jacket

Cross Training No. 1 - Set the Tone
First practice of the session sets the tone for accountability to yourself and the team! Showing up for the hard part fortifies your commitment to strength and determination.

The Ohlone, understood the richness of the terrain colonized as Joaquin Miller/Woodmister Cascade. It's our opportunity to discover this training space for awesome for inspiration and motivation.

Arrive 6p / Depart: 7:30p
Drop off/Pick up: Joaquin Miller Road (side street leading to park)
Eat a healthy, complete meal :45 mins before practice

Wear - 
Team Shirt
Proper athletic clothes / layers
Proper athletic sneakers
Layers

Bring -
Full water bottle
Light snack
Yoga mat
(do not bring backpacks/computers/instruments or school work)