OFK At Home

Bring fitness to kids from the house

New School year, new normal.

We at OCR Academy understand that going back to school right now may not be ideal, but this is not ideal times. Either you have been doing home school for your child’s entire life, or you are in a position where you can keep your children home and see how this whole thing plays out for the first semester. Either way, we got your phys-ed class covered.

Our Obstacle Fit Kids class is a perfect fit for your child and we will be offering the classes during the day. The class will follow a curriculum that we find best suits children’s physical and emotional needs. We are social creatures, we thrive in social settings, and depriving kids of social interactions in our eyes is detrimental to their growth. Obviously with what’s going on in the world these are strange times, but keeping kids isolated is not the answer, and neither is large class rooms. We know that some kids seem to prefer to be alone, or read as appose to playing with other kids. We know that some kids have trouble with social cues, they talk to much or talk to little, other issues may be:

  • Some kids have a hard time picking up on social cues or following social rules.
  • Trouble with social skills makes it hard to connect with others.
  • Struggling socially can make kids feel isolated, but there are ways to help.

The value that we feel that we can add to your child’s life is the luxury to be among peers their own age bonding while overcoming physical obstacles, and in doing so can bring people closer together. We want to be able to do this for your child but in a safe way. Our Pandemic procedures for our classes can be found here; but to simplify we have placed the following procedures in place:

  • Your child will be placed in a group of kids, this group will not change for the entire semester. Each group will be placed on certain days, so if we have a situation where someone in that group may be infected, it will not affect the entire program, just that group.
  • Groups will be able to train together 5 days a week at the following time slots:
    • 10:00am-11:15am 7-13 years old
    • 1:00pm-2:15pm 7-13 years old
  • Each class will have a maximum of 10 kids per class, so that means 1-10 ratio for kid to instructor ratio.
  • You do not have to come to the gym 5 days a week, you can come either 1,3,or 5 days a week. You will pick your days and times and that’s your days and times for the entire semester.
  • Our program is designed in stages, and after each stage, the children will be asked to sanitize hands and work station.
  • 1 parent per child in the facility, spectators must wear a mask, and maintain social distance. As you may remember our facility is small and between the two tables we have limited viewing spots for spectators. While weather is warm you can view from the loading dock as well.

The class will have a grading system and will come with a report card where our instructors will be able to address area’s of concern and praise strengths.

What is OFK?

ObstacleFit Kids is a strength and conditioning program designed to effectively teach the ObstacleFit methodology to children aged 7-13 years old through age appropriate instruction and cueing. In a group setting kids participate in fun and engaging workouts that deliver measurable results. This prepares them not only to be well rounded athletes but also awesome people as well. *Kids 14 and older can join our adult classes.

What Makes OFK Different?

OFK workouts consist of constantly varied, functional movements that deliver a fitness that is varied, inclusive, and totally awesome (VITA) and are scalable for any participants at any level. We base success on effort rather than comparison. These kids are training for life, not a small, sport specific skill set.

Why choose OFK at OCRA?

Our coaches have had background checks and this is renewed annually. Your coach has studied how to teach ObstacleFit to children using age appropriate methods and have years of experience working with youth under their belt.

Pricing and Information

You will be paying for each semester and based on how many days you come will determine the price:

September to December 31 st (18 weeks)

  • 1 Day a week - $240 plus taxes per child
  • 3 Days a week - $400 plus taxes per child
  • 5 days a week - $480 plus taxes per child
  • No sibling discounts, no refunds. Credit only.

January 1st -June 24 th (25 weeks)

  • 1 Day a week - $360 plus taxes per child
  • 3 Days a week - $600 plus taxes per child
  • 5 days a week - $720 plus taxes per child
  • No sibling discounts, no refunds. Credit only

Monthly payment plans are available.

To Register your child please email us info@painistemporary.net with the title “Home School” and one of our awesome staff will be happy to assist.

We look forward to welcoming your child into our program and we appreciate your trust in allowing us to make a positive difference in the lives of your children. Lets work together to overcome life’s current challenges one obstacle at a time.

When you register for this program each child be tested on the below criteria once they enroll, and again before the end of the program. In between we will have classes that are designed to help strengthen your child so they can perform better at the end of the semester. This provides a goal for the child to work towards and hopefully see and feel actual results that can be applied to their everyday lives. Once enrolled they will receive a Report Card that will grade kids on the following criteria’s:

Test 1:

The baseline test is a standard test that we believe tests a child’s overall performance. This tests Cardio, Stamina, and strength. The goal for this Baseline test is to slowly start to add weights for the squats so it becomes a total package. We will be testing this 3x in a school year and results will be presented on report card.

Baseline Test: 12 min time cap

  • 500 METER ROW
  • 30 SITUPS
  • 20 PUSHUPS
  • 10 PULLUPS
  • 1 Row of walls


  • 6-7 mins 10 points
  • 7-8 mins 9 points
  • 8-9 mins 8 points
  • 9-10 mins 7 points
  • 10-11 mins 6 points
  • 11-12 mins 5 points

If an obstacle cannot be completed, this will be reflected on the report card and time will be added.

Example: Completed everything except the pull ups in a time of 7:00 mins, we will add .30 to clock and the athletes total time will be 7:30 so 9 points will be awarded.

Test 2

The O’Neill Fitness Test is designed to give a simple and reliable test of aerobic fitness.

After about 10 minutes of familiarization with the Concept2 Indoor Rower, the test can be carried out to get an indication of baseline aerobic fitness by simply comparing the distance covered in four minutes on the chart. Further regular tests will indicate progress and are suitable for people of all ages and gender.

Test Protocol

  1. Set the monitor on the Concept2 Indoor Rower for four minutes.
  2. Row for four minutes (wind resistance set to ‘3.’)
  3. Look for your age and weight category in the left hand column.
  4. Find your distance covered and check your condition from the row at the top.
JuniorsExcellentGoodAbove AverageAverageBelow Average
Women J12886846766685605
Women J13956916835755675
Women J14999955885795725
Women J1510421001921841761
Women J1610741034954874793
Women J1711091069988908828

Test 3

Stamina – the ability of body systems to utilize, store, process, and deliver energy.

Test: Tabata Squat and Push-up

For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.

Start with a bodyweight squat. The athlete’s thighs must reach parallel, as defined in the ‘strength’ category. Arms may either travel in front of the torso or stay on the hips, but must not make contact with the floor or the thigh.

Following 8 rounds of the squat, the athlete has only their normal 10- second break to set up for the push up.

Scoring: take the lowest number of reps achieved from the 8 sets of squats, and add it to the lowest number of reps achieved from the 8 sets of push ups.


Example(using 3 rounds only)

1    1815
2    1716
3    1914

The lowest number of reps achieved is 17 in the SQ, and 14 in the PU. Total of 31 reps.

Score Chart:


Test 4:

Grip Test

Purpose of test is to determine ones ability to hold entire body weight for prolonged period of time. Time limit of 5 mins


5 mins10 points
4:30 - 5 mins9 points
4 - 4:30 mins8 points
3:30 - 4 mins7 points
3 - 3:30 mins6 points
2:30 - 3 mins5 points
2 - 2:30 mins4 points
1:30 - 2 mins3 points
1 - 1:30 mins2 points
:30 - 1:00 mins1 point

Test 5

Nutrition test: Learn how to read a label on food, learn the difference between calories and nutrients. Learn that not all calories are equal. The goal for this program is to teach the kids that you may be able to obtain all the calories to fill your “quota” for the day, but you might be deficient in the nutrients. For example: A Timbit is 99 calories, but an Apple is 95 calories. One has significantly more nutrients then the other.

Learn what are the three macronutrients are and the benefits they posses.

What are good sources, and what are examples of bad sources.

Good source – Home made locally sourced hamburger
Bad choice – Hamburger at McDonalds.

We know this subject can be controversial and we want to let the parents know that we will not emphasize too much on making eating out at a fast food restaurant as a bad thing as we do enjoy the occasional fast food, but we want kids to understand that this cannot be an everyday thing.

We both know that the kids are not buying the groceries, and the kids are not packing their own lunches, so we hope that the families involved can really play an active roll in this. By no way are we going to tell you what to feed your kid as each child has very unique needs and we know that every household is different, but if we can get everyone on whole foods and away from overly processed foods, that would be an ideal situation.

We do have a holistic nutritionist who is helping us with this program, and the goal is to Educate not discriminate. If you are running out of ideas and would like to chat to our Nutritionist to discuss some healthy options, please contact Karine Vaillancourt RHN for more details

The test will be to identify the three Macronutrients and what are they good for.

What are the three macronutrients?

Macronutrients are required by the body in large amounts on a daily basis. They include carbohydrates, proteins and fats. A balanced meal typically includes a combination of all three.

1) CARBOHYDRATES provide fuel for the body and brain. It’s crucial to eat the right kind at the right time. A meal of only simple carbohydrates (carbs) such as white bread, white pasta, fruit and sweets (the typical kiddie diet) will break down in the body very quickly once digested. This can lead to a spike in blood sugar that will suddenly drop. Complex carbs, however, take longer to digest. Therefore, it’s best to eat simple carbs along with complex carbs, protein and/or a quality fat that will slow digestion and balance blood sugar. Stick to whole food carbohydrates that are packed with nutrients, such as sliced apples instead of apple juice, oatmeal instead of sugary cereals and roasted potatoes instead of potato chips. And remember to serve fruit after they’ve eaten the rest of their meal so that they don’t fill up on just simple carbs.

Complex Carbohydrates: most vegetables, whole grains, whole grain products, milk (because it contains natural sugars)

Simple Carbohydrates: foods with naturally occurring sugars such as honey, fruit and some vegetables, as well as processed, sugary products like candy bars

2) PROTEIN repairs tissues and is an important building block for muscle, skin, blood and cells. It’s important to eat protein in the morning because it balances blood sugar, which affects our physical health, moods and behavior. Since children are still growing, it’s crucial for them to start the day with a protein-dense breakfast and then eat structured snacks and meals with small amounts of protein throughout the day.

Animal Proteins: beef, turkey, pork, chicken, fish, eggs, dairy products Vegetarian & Dairy-Free Proteins: beans, nuts, seeds, nut butters, soy (tofu, tempeh, edamame)

3) FATS are a major source of energy, protect our organs and help us feel satisfied for many hours. Fats have gotten a bad rap; however, high-quality fats from reputable sources can actually prevent disease. Small amounts of fats from plants such as avocados, nuts and coconuts can be protective. Omega-3 fatty acids, found in some animals, also prevent disease and can be found in mackerel, sardines, wild salmon (farm-raised fish don’t contain them), flax seeds and walnuts.

Monounsaturated Fats: olive oil, many nuts, avocados Polyunsaturated Fats: fish, peanuts, sesame seeds, safflower, canola Saturated Fats: butter, heavy cream, fatty meats, coconut, palm oil Trans Fats: margarine/partially hydrogenated oils are harmful trans fats and should be avoided

Test 6:

The 40 Yard Dash

purpose: The aim of this test is to determine acceleration, and also a reliable indicator of speed, agility and quickness.

equipment required: measuring tape or marked track, stopwatch or timing gates, cone markers, flat and unobstructed grass, track, or turf surface of at least 60 yards.

Description / procedure: The test involves running a single maximum sprint over 40 yards, with the time recorded. A thorough warm up should be given, including some practice starts and accelerations. Start from a comfortable stationary 3-point stance position, a position that is most familiar to you and that you think will yield the best time. The front foot must be on or behind the starting line. This starting position should be held for 3 seconds prior to starting, you may lean across the starting line, and no rocking movements are allowed. The tester should provide hints to maximizing speed and encouragement to continue running hard past the finish line.


40 yard Sprint Scores (general guidelines)

College Footballers4.6 – 4.9 secs
High School Footballers4.9 – 5.6 secs
Recreational College athletes (male)~5.0 secs
Recreational College athletes (female)~5.8 secs

results: Two trials are allowed, and the best time is recorded to the nearest 2 decimal places. The timing starts from the first movement (if using a stopwatch) or when the timing system is triggered, and finishes when the chest crosses the finish line and/or the finishing timing gate is triggered. targetpopulation: football and other sports in which speed over that distance is important

comments: 40 yards is 36.58 meters.

Speed40yd DashPoints

Test 7

Coordination – the ability to combine several distinct movement patterns into a single movement.

Test: Skipping.

The client performs a simple two-foot skip with a jump rope (leather or vinyl, not cotton.) They’re timed. Any stoppage of the rope results in a stop of the clock. Clients are allowed two attempts.

CAT Score:

<10mins 10
9-10mins 9
8-9mins 8
7-8mins 7
6-7mins 6
5-6mins 5
4-5mins 4
3-4mins 3
2-3mins 2
1-2mins 1