10
WEEK PROGRAM
13-17
AGE RANGE
10-12
MAX CLASS SIZE
$14
PER SESSION
Wed
2:00 - 3:00 PM
WHAT THIS PROGRAM IS ABOUT
More Than Just Lifting.
Each week focuses on learning a new physical skill — from squatting and lifting to pressing, pulling and gymnastics — while also exploring a life lesson that extends far beyond the gym. The goal isn't to create elite athletes. The goal is to build confident, resilient young people who aren't afraid to try something new.
Real Skills
Barbells, medicine balls, rowers, rings and gymnastics. Your teen will learn to use real gym equipment safely and confidently.
Team Environment
Partner workouts, relay challenges and group training. We work alongside others in a positive, encouraging environment.
Progressive Coaching
Every movement can be adapted. Every challenge has a starting point. Every athlete progresses at their own pace.
Life Lessons
Each week's physical skill connects to a life lesson — from starting with courage to celebrating your progress.
PROGRAM DETAILS
Everything You Need To Know
Designed specifically for the homeschool community's schedule and values.
COACH
DAY & TIME
START DATE
DURATION
LOCATION
AGES
EXPERIENCE
CLASS SIZE
Heidi, CrossFit Coach & Homeschool Mum
Wednesdays, 2:00 - 3:00 PM
Wednesday, July 22, 2026
10 Weeks (July 22 - September 23)
The Training Lab, 12 Kawakawa Place
13-17 years old
None required! Complete beginners welcome
Maximum 10-12 teens
MEET YOUR COACH
Heidi
CrossFit L1 Coach & Homeschooling Mother
Heidi is a certified strength and CrossFit coach at The Training Lab and a homeschooling mother herself, giving her a unique and authentic connection to the homeschool community. She understands the scheduling needs, educational philosophies, and values that matter to your family.
Heidi designed Teen Foundations to meet teenagers exactly where they are — whether they've never stepped into a gym before or already love being active. Her coaching philosophy centres on building confident, resilient young people who discover they're capable of far more than they first believed.
THE CURRICULUM
10-Week Progressive Program
Each week builds on the last; from core movement patterns and gym literacy through to Olympic lifting, gymnastics, rowing, and a final Foundations Finale.
WEEK | MOVEMENT | WORKOUT | LESSON |
|---|---|---|---|
1 | Core & Air Squat | AMRAP | Everyone Starts Somewhere |
2 | Back Squat | EMOM | Strong Is Useful |
3 | Deadlift | For Time | Lift Smart |
4 | Press (Strict + Push) | Partner Relay | Press On |
5 | Pull (Dead Hang, Ring Row, Pull Up Progressions) | Ladder | Hang In There |
6 | Clean & Power | AMRAP | Generate Power |
7 | Gymnastics | Chipper | Control Your Body |
8 | Strength | 5x5 + AMRAP | Train for Strength |
9 | Rowing & Skills | E2MOM | Rhythm & Control |
10 | Foundations Finale | Partner Chipper | You Belong Here |
COMMON QUESTIONS
Frequently Asked Questions
Does my teen need any prior gym or functional fitness experience?
Absolutely not. Teen Foundations is designed for complete beginners. Week 1 starts with gym literacy, basic movement patterns, and bodyweight exercises. No experience required.
Is functional fitness safe for teenagers?
Yes, when coached well. Every movement in this program is taught with safety and technique as the absolute priority. We use light implements, scale every workout to each individual, and maintain a maximum class size of 10–12 to ensure Heidi can give personalised attention to every teen.
What does a typical session involve?
Each 60-minute class includes a team game, warm-up, a focused skill teaching block, and a structured workout (AMRAP, EMOM, For Time, or Partner format). Every session also introduces a life lesson connected to the week's physical skill.
Why is this scheduled on a Wednesday afternoon?
We designed the timing specifically for the homeschool community. Wednesday 2:00 PM fits naturally into a midweek schedule and works as a structured physical education session.
What equipment will my teen use?
Over the 10 weeks, teens will be introduced to barbells, medicine balls, rowing machines, gymnastics rings, kettlebells, dumbbells, and more. All equipment is provided, your teen just needs to show up.
Can my teen continue after the 10 weeks?
Yes! We plan to continue Teen Foundations into Term 4 with a progression program. Teens who complete the course will have priority enrolment for the next term.
What should my teen wear and bring?
Comfortable athletic clothing, flat-soled shoes (not thick-heeled running shoes), and a water bottle. We provide all equipment.
Is there parking at the gym?
Yes, there is plenty of free parking right outside the gym at 12 Kawakawa Place, Westgate.