Hello Raiders,

Starting Monday October 6th, Crossfit Ashlar will host a softball specific training class

(Raiders Zone Athletes Only) every Monday from 6:30pm - 7:30pm.

Below is a quick overview of the program and cost. Attached is the full information along with your registration link!

Program Overview
Starting Monday October 6th, Ashlar will host a softball-specific training class (for the
Raiders zone ONLY) every Monday from 6:30–7:30 PM. This class is designed to improve
explosive power, agility, and functional strength, with movements tailored specifically to the
demands of softball.

Flexible Training with Punch Passes
Athletes can purchase a 10-Class Punch Pass for $145:
● Valid for 3 months from date of purchase

(additional passes can be purchased aspunches are used up)
● Can be used for the Monday softball-specific training
● AND any of Ashlar's CrossFit Teens sessions during the week (*offered Tuesday &
Wednesday, 6:30–7:30 PM & Sundays 12:00-1:00 PM)
Note: *CrossFit Teens sessions are not softball-specific, but they target the 10
General Physical Skills that directly support athletic development and long-term
fitness.

The 10 General Physical Skills of CrossFit & Softball Crossover
● Cardiovascular Endurance – sustain energy through practices and tournaments.
(movement examples: rowing, running intervals, biking)
● Stamina – push effort longer without fatigue.
(movement examples: wall balls, burpees, kettlebell swings)
● Strength – build raw, functional power.
(movement examples: deadlifts, back squats, strict presses)
● Flexibility – increase range of motion, reduce injury risk.
(movement examples: overhead squats, mobility drills, dynamic stretching)
● Power – combine strength + speed for explosive actions.
(movement examples: power cleans, box jumps, med ball slams)
● Speed – move quickly with precision.
(movement examples: sprint intervals, shuttle runs, sled pushes)
● Coordination – link movements smoothly and efficiently.
(movement examples: double-unders, Olympic lifts, Turkish get-ups)
● Agility – change direction with control.
(movement examples: cone drills, lateral box step-overs, agility ladders)
● Balance – maintain stability under movement.
(movement examples: single-leg deadlifts, pistol squats, overhead carries)
● Accuracy – control movement and precision.
(movement examples: wall ball targets, med ball throws, controlled lifts)

If you have any further questions, please reach out to our Player/ Coach Development Coordinator.

raidersdevelopment2024@gmail.com

Raiders Executive

CLICK HERE for the full information and registration link for Ashlar