Parents – Dust off the kids’ water bottles and lace up their shoes because it’s that time of year again for our winter CrossFit Kids’ Classes to kick off.  Maybe you have been with us in the past, maybe you have heard about our little program for our youngest athletes, or maybe you are totally new to CrossFit.  Regardless of your experience, let me hear from you if you are ready to get your kids hooked in this winter.  Here are a few more details: 

Class Schedule

Twice per week on Wednesdays and Fridays from 4:00-4:30pm

Starting this Wednesday, January 6th

For kids ages 6 to 12 years old


  • Cost: Unlimited Classes on Automatic Billing/Direct Debit
  • $70/month for one child
  • $40/month for second child
  • $25/month for each additional child
  • Kids Class Casual (Drop In) – $15

CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit geared and designed for kids and their specific developmental needs. (neurological, cognitive, motor)

CrossFit Kids is a strength and conditioning program that is specifically designed for kids and helps them develop a lifelong love of fitness. In a group setting, children participate in fun and engaging workouts that deliver measurable results and prepare them to be well- rounded athletes.

CrossFit Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scalable for any participant at any level.

What does this mean?
This means that, for the most part, no two workouts are the same, so kids never get bored and the novelty of each workout keeps them excited about participating.

The functional movements involve exercises that are fundamental to all things that kids need to do when they play-pull, push, run, throw, climb, lift and jump. All of the movements are taught safely and effectively under the close supervision of thoroughly trained CrossFit Kids Trainers.

When fitness is defined as broad, inclusive and general it means that participants will become well-rounded athletes who will be better at any and every sport that they play because CrossFit Kids doesn’t coach them to be good at just one thing.
Our workouts will increase physical competence in 10 fitness domains: Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

With workouts that are scalable, CrossFit Kids can equally benefit a child who is less active or an accomplished athlete by tailoring workouts so that each participant is challenged just enough to deliver measurable results and personal athletic progress.




Last week of the challenge we finish on Thursday!!!

Whats you new fitness motivation?

Todays WOD

Dynamic Warm-up

High Kicks, Cross High Kicks
Quad Stretch & Reach, Knee to Stomach
Walking Sampson Stretch, Inch Worms
Side Shuffle w/ Arm Swing(“moving jumping jack”)
Butt Kickers, High Knees
Skip & Reach, Backwards Skip & Reach
Single Leg Broad Jumps(alternating), Burpee Broad Jumps

Metcon (No Measure)

Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 30 seconds
(OR Low Ring Muscle Up Progression x 4 reps)

Minutes 3-4, 9-10 & 15-16: Handstand Push-Ups x Max Reps in 30 seconds

Minutes 5-6, 11-12 & 17-18:
L-Sit Hold x 30 seconds accumulated time

Metcon (3 Rounds for reps)

Against a two-minute running clock, complete as many reps as possible of:
3 Hang Cleans (115/75 lbs)
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps

Rest 2 minutes between sets, and complete a total of 3 sets.

Out of Town WOD

Run 5k


CrossFit Journal: The Performance-Based Lifestyle Resource