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Latest News

Latest News - 1 to 4 of 4

icon01/07/2015 - TWISTERS WIN BIG in Richmond!

Congratulations to all of our TWISTER teams on an outstanding showing in Richmond! 

We were awarded...

1 Fifth place finish, 2 Fourth place finishes

2 THIRD PLACE NATIONAL CHAMPIONSHIP TITLES

9 SECOND PLACE NATIONAL CHAMPIONSHIP TITLES

9 FIRST PLACE NATIONAL CHAMPIONSHIP TITLES

CHILL WON BEST LEVEL 3 TUMBLING

CYCLONES WON LEVEL ONE GRAND CHAMPIONS

VELOCITY WON LEVEL FOUR GRAND CHAMPIONS

SHADE WON AN AT LARGE BID TO THE CHEERLEADING WORLDS

REIGN WON A FULL PAID BID TO THE CHEERLEADING WORLDS

F5 WON A FULL PAID BID TO THE CHEERLEADING WORLDS

icon11/13/2014 - Mr. Kevin's Nutritional Advice for Athletes

Mr. Kevin breaks down nutrition so that our athletes understand why a balanced diet is so important! Check out his Full Advice and his meal suggestions below! 

Breakfast

  • Water
  • Scrambled egg whites with cheese on toast
  • Peanut butter (& jelly) on bagel
  • Oatmeal or any other non-sweetened cereal
  • 6 oz of 100% fruit juice
  • 1 medium apple
  • Waffles or pancakes with peanut butter
  • Grapefruit

Lunch

  • Water
  • Pasta with meat sauce
  • Tomato soup and grilled cheese sandwich
  • Mac & Cheese
  • Non-organ meat sandwich (with cheese)
  • Yogurt
  • Fruit (whole)
  • Vegetables (celery, carrots, broccoli, etc.)
  • Grilled or baked chicken breast on pasta
  • Salad with low-fat or no-fat dressing

Pre-Workout Snacks (within 60 minutes)

  • Water
  • 2 Celery sticks with peanut butter
  • 1 bowl Split pea soup
  • 4 oz Cottage Cheese
  • 1 Banana
  • 5 – 8 baby carrots
  • 2 oz hummus and 12 whole wheat/grain crackers
  • Water

Post-Workout Snacks (within 30 minutes)

  • Water
  • Chocolate Milk
  • ½ Gatorade/ ½ water mix (ONLY after heavy perspiration!!) – no more than 250 ml Gatorade
  • 2 oz Pretzels (also good during if you feel hungry)
  • 1 cup Yogurt
  • ½ bag Popcorn (air popped best, microwave O.K.)
  • 1 Orange
  • 10 Gummy Bears, or similar product

Dinner

  • Water
  • Chili (heavy on the beans, low on the salt)
  • Baked sweet potato
  • Grilled/baked salmon on brown rice
  • Steamed or micro-waved veggies (no butter)
  • Salad with lemon or oil/vinegar
  • Grilled/baked meat (beef, pork, turkey, chicken)
  • Black-eyed Peas

Foods to avoid:

  • Anything with a cutesy name (examples: “Tater Tots,” “Chik’n Fingers,” “Hot Pockets,” “Monster,” “Red Bull”)
  • Anything that comes from a restaurant with a drive-thru (yes, that includes salads if there is any meat added)
  • Anything fried
  • Soda
  • Candy
  • White chocolate
  • Sherbet
  • Organ meats (hot dogs, bologna, liverwurst, etc.)
  • Instant rice
  • White bread
  • Scones, crescents, pastries
  • Processed fruit (canned fruit filling)

Surprising foods (in small amounts):

  • 4 oz Ice cream (Breyers, or other natural brands)
  • 1 oz Dark Chocolate

When to eat:

Before you get hungry

How much to eat:

Until you are not hungry (different than “Until you are full”)

icon10/22/2014 - F5 Selected to Compete in Varsity's Triple Crown

F5 has been selceted to compete for Varsity's Triple Crown! Cheersport Nationals, NCA All Star Nationals, and UCA Nationals are three of the most prestigious events in All Star Cheerleading.  Not only will F5 be competing to win these three events but their results will impact their standings in the race to win the Triple Crown. 

F5, along with World Cup, Cheer Extreme, and The Stingray All Stars have all been selected to compete in this years Triple Crown Championship. Each team will be awarded points based off their standings at each of the three National Championships. The winner will be awarded money to be donated to a charity of their choice. Best of luck to the Queens of F5! Bring home the CROWN!! #TripleCrownF5

For more information please visit Varsity All Star Triple Crown Championship.

icon05/12/2014 - Honoring the Life of Jay Fuller

Jay Fuller, beloved coach and friend, tragically passed away on 5/11/14. Jay was an amazing person and an even better coach. His positive energy was infectious and he always could make anyone smile. Jay returned to us this season after a 4 year hiatus and it was as if he never left. Jay's passion was mentoring children and he had such a positive effect on the lives of many young people and adults alike. Although he is no longer with us, his spirit will forever live on in the Twister program. The support and love we have received from athletes, coaches, and programs from across the country has been nothing short of amazing. We want to thank everyone for their words of endearment and sincerity during this difficult time. Please help us pray for Jay's athletes and family. We will miss you but we know you will be cheering us on from up above. 

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