CrossFit Kids returns today!

CrossFit Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive, general and scaleable for any participant at any level. It’s not just a scaled down version of Crossfit. It is designed specifically for kids and addresses unique developmental needs of that population (neurological, cognitive, motor).

A CrossFit Kids program can be used to keep athletes fit while giving them time off from their specific sport, reducing the risk of repetitive motion injuries.

Gifted young athletes are under increasing pressure to play only one sport year round. But a new Loyola University Health System study of 519 junior tennis players has found that such specialization increases the risk of injury.

Come down on Wednesday and Friday afternoons at 3:30pm.

For ages 6-12, give or take, dependent on child's development and maturity.

Games, races, gymnastics, age appropriate weightlifting, workouts and tons more!

Sessions cost $15 each, or unlimited $70 per month.

First session is free! So come on down and give it a go!

Contact Graham on 301 803 9589 for more info.



WOD 090716

Sit on a bench in a beautiful woods, who would you like sitting next to you on the bench and why?

Warm-up 7

200m Run
100 Jumping Jacks
200m Run
100 Mountain Climbers
100m Bear Crawls
100m side shuffle
100m high knees
100m back pedal

High Hang Snatch + Hang Snatch + Snatch

High Hang Snatch + Hang Snatch + Snatch

Every Two minutes, for 16 minutes (8 sets):
High Hang Snatch+ Hang Snatch + Snatch

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
40 Double- Unders
20 Toes to Bar
10 Renegade Rows

Cut Season Cash Out

2x 400m run

Out of Town WOD

20 minute AMRAP
5 Tuck Jumps or Box Jumps (if available)
10 V-Ups
15 Push-ups
400m run


CrossFit Journal: The Performance-Based Lifestyle Resource