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Kids

CrossFit Kids is the principal strength and conditioning program for many young athletes and the primary P.E. program for many home schools, and charter schools. It is used by athletic teams, martial arts schools and many parents that want their kids to grow up healthy, strong and have a lifelong love of working out thus avoiding the common problems associated with childhood inactivity and obesity.
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Healthy living requires that our kids push, pull, run, throw, climb, lift, jump, effectively and safely regardless of whether or not they play athletics. Our goal is to support the specialist, but reward the generalist.
The CrossFit Kids program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for 4 year olds and elite high school athletes. We scale load and intensity; we don’t change programs. The needs of our second graders and our high school wrestler differ by degree not kind.

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In fact, we encourage it. Please come sit and watch, but let our coaches do their job and coach. We encourage all parents to stay for the entire half hour to forty-five minute program. Kids perform best when they have an adult on the sideline cheering them on to “keep going” and “you can do it.” You will also learn the cues we teach the kids to perform each movement so that you can work with them at home.

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Siblings can say, but siblings who are not participating in class should not be utilizing the gym equipment before or after class. This includes the ropes, parallel bars, weights, rings, mats, etc. Kids who are waiting for class can do some stretches on the mat, or introduce themselves to new class members. This is really important for insurance purposes and the safety of your kids, so please make sure this rule is followed.

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Children in the “Kids” class will begin lifting very small weights (1-3 lbs) and small kettlebells once they have have demonstrated their ability to move correctly and consistently. Teens will begin lifting barbells, largely working on their 1 rep maxes. We want to improve strength, but most importantly we are trying to build the muscle memory of the movement and make sure they lift safely. The teen weight lifting class focuses on Deadlift and Backsquat since there is less potential for hurting themselves with the bar. Movements such as Cleans, Jerks and Snatches will be covered in the regular teen class, once the teens demonstrate they can handle the complexity of the movement.

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Think about when you were a kid. Did you go outside for recess everyday? Did you then come home and play with your friends till it got dark? Did you have PE everyday? Kids can handle a lot of physical activity, and many schools have cut their PE program to once or twice a week and recess is becoming more infrequent. Parents will have to determine with their kids from a logistics standpoint

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CrossFit kids focuses on General Physical Preparedness (GPP). We are here to support your kids ability to handle any sport, because they will be more physically fit. We will work with the parents to determine what the appropriate level of participation is in our program, but remember we are here to have fun.

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In the beginning we are going to have one class with all ages, as more students join, we will likely break the classes up into multiple age groups. Kids will be doing things such as jump rope, air squats, agility drills, hand stands and weight lifting movements with PVC pipes. Older kids will be doing those movements and using some weight as they get more experienced. Older teens can do the standard CrossFit programming or a modified version.

It is important to understand that these age ranges are just estimates. It depends on the coordination, flexibility and maturity of each individual kid to determine which level they will be working at.

Younger Kids

Ages: 4 to 6 Years
We focus on the most basic functional movements and building agility and strength.

Kids

Ages: 7 to 9 Years
Functional fitness is important at any age. We focus on basic functional movements such as the squat. We introduce kids to everything including pull-ups, handstands, and forward rolls. Most importantly we have a ton of fun!

Junior Varsity (J.V.)

Ages: 10 to 13 Years
At this age we begin to introduce weight lifting including using barbells, dumbbells and kettle bells. We focus on safely and correctly executing each movement.

Varsity

Ages: 13 to 18 Years
This program is designed for young athletes to improve their strength/conditioning with the goal of improving athletic performance.

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You can go to the main CrossFit Kids site to see some WODs for the kids. But here are a few that the CrossFit Kids may do…

3 Rounds
5 Bear crawl U pattern
15 Dumbbell squat cleans, 5-8#

As Many Rounds as Possible in 12 minutes
6 Power cleans, PVC
9 Push ups
12 Side to side hops

Run/Walk a mile

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Warm-up
We start by getting our hearts pumping, it may include: Obstacle Course; Jump Rope; Running; Ball Passes and more.

Skill Work
We focus on one skill and improving our form, it may include: Handstands; Push-ups; Squats and more.

Workout of the Day (WOD)
Ranges from 5 to 10 minute workouts performing various movements learned during skill sessions.

Game
Animal Musical Chairs, Dodge Ball, all done CrossFit style! This is the part that the kids look forward to the most.

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Our goal is to teach them very basic concepts, sugar is bad, protein is good and you need to eat some in every meal. Nuts and seeds are good fats. Eat them, don’t avoid them. Pasta, white bread, and white rice are not that good for you, stuff that’s red, yellow, green and found in the fruit and vegetable aisle is good for you. Eat a lot of it.

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1 class per week = $50/month  2 classes per week = $80/month

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