Kids Program 

This program is for grades PreK-7. The goal is to provided a fun fitness program that is just as much about getting fit as it is about having fun. Kids will also start to learn key points for proper movement mechanics. All levels of ability are welcome.

  • Times:  Wednesday and Friday from 3:30pm to 4pm
  • 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



Teens Program

This is a program for students in grades 7-12. Classes follow a progressive resistance training program and conditioning section in each session. There is a daily focus on proper techniques used throughout the sessions to maximize performance and safety. All levels of ability are welcome.

  • Cost: Unlimited Classes on Automatic Billing/Direct Debit
  • $90/month for one child
  • $50/month for second child
  • $35/month for each additional child
  • Kids Class Casual (Drop In) – $15


About CrossFit Kids

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)

Since Late 2004 CrossFit Kids has been Forging The Future Of Fitness and is currently in over 400 gyms in North America, Australia, Europe, Africa, India, Japan and Panama. CrossFit Kids is a strength and conditioning program that is specifically designed for kids and teenagers and helps them develop a lifelong love of fitness. In a group setting, children and teens 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 and teens 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.



CF Hard Teens is a strength and conditioning program designed for 10-17 years old athletes and non-athletes alike. The program combines age-appropriate weightlifting and gymnastics with high intensity training to deliver optimal fitness and performance, as well as establish a lifetime love of fitness.

Is it safe for my child/ athlete?

Proper weightlifting techniques are taught, under the watchful eye of our Crossfit certified trainers, to enhance strength and power, while also focusing on basic gymnastics to increase agility, mobility and flexibility.

How will it help my child?

Our program will increase physical competence in 10 fitness domains: Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

In addition, we aim to boost self-esteem and confidence within our teens. We want to give them the strength, both physically and mentally, to tackle any obstacle thrown their way inside or out of the gym. With workouts that are scalable for all individuals, CF Hard Teens can equally benefit both the accomplished athlete as well as the less active individual.

If your teenager is already an athlete, our program is designed to take them to the next level by teaching proper mechanics, recovery, movement, nutrition, and flexibility. CF Hard Teens is ideal for any teenage athlete looking to get the edge over the competition in their chosen sport.  Athletes who do not participate in a diverse program tend not to develop strengths disassociated with their sports.

  1. We instead aim to create an all-around athlete that will excel at any sport or physical task thrown their way. If your teen is not an athlete, our program is guaranteed to help them establish healthy lifestyle habits, and convert them from a sedentary lifestyle to a more active, prolific one.

  2. Our primary goals are to convey the notion that fitness can be fun, and help these teens develop a positive self-image. Teens are faced with so many pressures and unnecessary stress these days. We are committed to helping them understand the importance of a healthy lifestyle through diet and exercise.

  3. We want the teens in our program to develop a positive body image, improve cognitive function, protect them against injury by teaching proper body mechanics, and create a community of like-minded, confident individuals that can turn to one another for support. Crossfit not only teaches one how to work out, it teaches one the essence of focus, perseverance, dedication, and motivation.

Whether your teen is looking for a stand-alone strength and conditioning program, or additional training to supplement their sport specific training, CF Hard Teens is committed to helping them achieve their goals in a fun, judgment free environment surrounded by your peers. 



I hope all of your teen athletes join our program, in addition, please spread the word about our program!  It is a lot more fun for teens to work out with their peers.  Please come talk to Coach Vic or Coach Graham if you have any concerns or doubts.


The first session is free. Please contact Graham or Vic 240 482 88281 before attending your first session and to get additional information.


Not sure if CrossFit Kids is for your child?

Check out these amazing benefits:

  1. Enhance vestibular development - Here is a very interesting article on the vestibular system and how CrossFit Kids really helps your child develop theirs, courtesy of CrossFit Kids.
  2. Increasing bone density.
  3. Boosting brain function. Check out these articles, courtesy of CrossFit Kids.


CrossFit Journal: The Performance-Based Lifestyle Resource