***Coach Robby will be competing this Saturday at Team SuperFit DC at Trident CrossFit, 410 Calvert Avenue, Alexandria, VA.

We wish him huge success and encourage any of you who can to head over to Trident and give him some support!!! Find all the event details here


Getting kids away from the TV or the computer is getting harder every day. CrossFit parents are in a fantastic position to positively impact their child’s health by setting a positive example. When kids see mom or dad working out in class, they start modeling the exercises too. Here are a few ideas for ways to get them doing workouts at home while still having a lot of fun!

Kids have wild imaginations and come up with some pretty creative things. They love dreaming up new ideas, telling stories and immersing themselves in the land of make-believe. What if we could combine creativity and health? Exercises should be controlled and well supervised to ensure that everyone involved stays safe, but creativity is meant to be free and open to change. Here is an outline for how to combine exercise and imagination while keeping it safe and fun.

Set the scene

From now on, it’s not a workout. It’s a mission. Your job is to think up a setting, some characters, a goal and some obstacles. The setting should be something that both you and your kids are familiar with. I like using movies or superheroes. The characters are already made for you and often have superpowers that you can turn into creative exercises. Depending on your child’s age, you can start simple and replay the day’s events. Other ideas would be historical references they are learning in school. Reinforcing things learned in school can be a great review and can improve in-class participation.


Take a second to think of all the things that can be used for exercises in your home that are durable and kid-friendly. These can be things like groceries, a chair, laundry, a broom or mop, the stairs, a couch, couch cushions, or even the old beat up family car (open both back doors and your kids can do ‘through the car burpees’). Take these items and other bodyweight exercises to create a fun workout!

Story Time

Let’s make a story around Spiderman. The setting can be New York City. The characters could be Spiderman, the Green Goblin, Dr. Octopus, Mary Jane, the Sand Man, you get the idea. The more kids that are in the workout, the more characters you can have. When the story begins, give it a vague direction towards where you want it to go. Something like,” Oh, no! The Green Goblin is destroying a building!” would be an example. Use some questions that will prompt your kids to go in the direction you want, but leave the creativity to them.

The Mission

The goal of the mission and it’s obstacles should be a collaboration between you and your kids. If the Green Goblin is destroying buildings, our mission is to stop him. If the prompt question was, “What are three things that we need to do to save the day?” you could work together to think of how you could save the day. Let’s say that first, we need to get the people out of the building. Then, we need to make sure the building doesn’t fall down. Last, we need to defeat the Green Goblin.

The Exercises

Now the fun part is to assign the exercises. This is going to be your primary job. Keep in mind your list of equipment and just think, “What would CrossFit do?” Let’s get three bags full of laundry and put them in the basement. For our first task of getting the people out of the building, we can carry the bags of laundry (people) upstairs and get them to the bedroom (safety). Next to save the building, we can do 5 pushups on each wall of the house to make sure the building doesn’t fall down. Last we’re going to stomp on the Green Goblin so he doesn’t destroy any more buildings. Twenty box jumps on the ottoman should do the trick. Wait! He’s flying away! We need to catch up to him. Go outside and run around the house twice to catch up to him. Or, if you have a pull-up bar, catch up by shooting your webs and swinging on buildings by doing 5 pull-ups. Good, we got him. Twenty box jumps. We saved the day!

Example 2

There is an ant infestation in the house! We need to find the ants and ask them to leave and bother somebody else. Only one problem, the ants are hiding because they know we want to kick them out. The most likely place to find ants is on the floor. We need to army crawl around the house to find them. Army crawl for 50 feet. Look, I see one. Let’s follow him. He’s leading us to his underground tunnel system. The entrance is in the big family car. Open up both doors and clean out the back seat because we’re going to follow him through the ‘tunnels’ all the way to his home base. Ten ‘through the car’ burpees to follow the ant to his underground base. We just arrived in Ant City and we’re going to ask everyone to please leave. The ants say, “No way! We like it here.” Oh, no! They won’t leave! Time to use the bug spray. Wait, we forgot that back in the house! We need to climb out of the tunnels back to the house. Walking lunges all the way to the front door. Awesome, found the bug spray. Ten ‘through the car’ burpees to get back to Ant City. Spray those ants! There are too many of them. We need more bug spray. Walking lunges back to the house. Ten burpees back to Ant City. Yay! The ants are starting to leave. I think one more can of bug spray will do the trick. Lunges. Burpees. They’re gone! We did it! One last walk of lunges back to the house. Wave bye-bye to the ants.

Missions like these are short, fun, and still great exercise. The first example’s workout is 3 weighted carries up stairs, 20 wall pushups, 200m run, and 20 box jumps. The second is a 50 foot army crawl followed by 3 rounds of 10 burpees and walking lunges. While the workouts are important, the story is what keeps them coming back for more. Here are a few more tips for keeping the missions interesting and fun.

The characters you use don’t have to be imaginary. They can be family members, friends, role models, or any combination. I’m sure Mom would love to go on an adventure with Shrek and Donkey or Lightning McQueen.

The goals are where we have a really great opportunity to teach moral ideals and family values. Emphasize being conscious of how we are carrying out these goals. The way we handle things must be in line with what we believe to be right and wrong. Notice on the ‘ants’ workout example that first we asked the ants to leave nicely before we got the bug spray.

The obstacles can be more than just monsters. This is where kids have a chance to use their imaginations to solve problems. Give them a type of puzzle. Maybe they have to find something or solve a riddle and you give them more clues as the workout goes on. Thinking clearly in a physically stressful environment is important if they choose to play sports when they get older. Making good decisions when you’re tired and the game is on the line is what separates the good players from the great players.

Coming up with new and different bodyweight exercises can be challenging. Here is a short list of exercises that require no equipment. Burpees, pushups, squats, high jumps, broad jumps, lunges, planks, inch worms, high-knees skipping, sprinting, side shuffling, soccer-style carioca, crab walk, duck walk, seal drag, alligator walk, bear crawl, baby crawl, army crawl, frog hop, and bunny hop.

Don’t be afraid to surprise them as the workout goes on. Things don’t always go as planned. What if the building from the first example kept falling down even after the pushups? Maybe wall-sits will better keep the building from falling down.

Unfortunately, this can happen the other way around where the mission surprises you. There are times at CrossFit Hard when our members’ eyes are bigger than their muscles and they select a weight that is too heavy for the workout of the day. If this happens during one of your missions, have a backup plan.

Give these a go and let us know if they strike a chord with your little ones.

Coach Graham


WOD 092316

If this was your last day on earth what would you do?

Warm-Up 14

3 Rounds
10 Air Squats
10 Burpee Long Jumps
10 Wall Balls (12,10)
10 Sit Ups
10 Good Mornings

Metcon (Time)

For time:
400 Meter Run
20 Ring Dips
30 Ground to Overhead (135/95 lbs)
800 Meter Run
30 Ground to Overhead (135/95 lbs)
20 Ring Dips
400 Meter Run

Max Height Box Jump (Distance)

Max Height Box Jump

1 in = 0.0254 M

Cash Out

Tabata Hollow Rocks

Out of Town WOD

42 Walking Lunges
21 T2B or V-Ups
30 Walking Lunges
15 T2B or V-Ups
18 Walking Lunges
9 T2B or V-Ups


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