Forging the Future of Fitness

What is CrossFit Kids?

CrossFit Kids Mission Statement

We strive to instill not just a love of fitness in children, but a life-long relationship between fitness and good health.  Our program is designed to help build character and confidence, physical abilities, proper mechanics in functional movements and social skills. 

What Can I expect?

Each month we will be focusing on one functional movement, i.e. Squats.  Your child will earn ribbons as they master the movement/skill.

There will be a word of the month that your child will focus on, i.e. Discipline, Honor, Pride, etc.  They will spend the month thinking about this word, writing a short summary about what it means to them and how they practiced it that month.  It will be turned in at the end of the calendar month.

A typical class will look like this:

3-5 minute Warm Up

3-5 minute Movement of the Month work

5-7 minute Drills/Efficiency work

5-7 minute Workout

3 Minute Cool down and discussion on the word of the month

5-8 Minutes Game time!  Rope climbs, ring fun, dodgeball, etc.


CrossFit Kids is designed to make fitness FUN again. By pairing fitness with fun, we are creating a lifelong love of health and fitness for our children. The commitment to our children’s future is a beautiful, arduous, amazingly nuanced path.

The Kids class is 30 minutes and the Teens Class is 1 hour.  We encourage you to stay and observe your child during class time.

CrossFit kids’ seeks to develop body control early in life, thereby preparing our children for the challenges  they will face in sport, play and eventually work.  CrossFit kids addresses flexibility training in each and every workout.  Throughout the workouts we are mindful of the need to maintain attention and focus with children, incorporating fun, game-like elements while maintaining the stimulus.  CrossFit kids focuses on functional exercise- which replicates functional movements; that is those movements we use to get things done in our daily lives.  Functional exercise allows our bodies to perform the way in which they were engineered: squats, push-ups, pull-ups, deadlifts, box jumps, broad jumps, running – these are but a few of the tools in the CrossFit arsenal.  Our goal at CrossFit kids is to educate children and teens about functional fitness and inspire them to pursue it.  Our dream is to foster a generation of healthy, fit individuals who require limited assistance and enjoy freedom of movement and activity throughout their lifespans.  To that end, we design each of our workouts with the varied modalities that will increase fitness levels across a broad spectrum of performance and health considerations.  Working the body according to the way it was designed, we are training a generation to take responsibility for their health via the path of least resistance.

Coordination in CrossFit Kids 

Coordination, agility, balance and accuracy are four general physical skills that are improved through practice which results in changes in the nervous system. The benefit of training in these areas is an increased ability to control one’s body. Muscle memory, achieved through repetition of movement, is a predominate feature of this type of training, as the demands for increased neuromuscular control contribute to positive adaptations. “Quite simply, the more you stimulate your nervous system, the better your brain is able to communicate with your musculoskeletal system” (Gaines) providing for marked improvements in each of these areas. There is no age at which these skills are superfluous. CrossFit Kids seeks to develop body control early in life, thereby preparing our children for the challenges they will face in sport, play and (eventually) work.

Flexibility in CrossFit Kids

Flexibility is “the ability to maximize the range of motion at a given joint” (Glassman). It is achieved through training that, once again, results in “measurable” changes in the body. To improve flexibility means to “increase range of motion, as well as increasing bone, ligament and joint stability“ (Sefcik). Flexibility is an oft-overlooked aspect of physical fitness. However, a lack thereof can hinder performance in every other general physical skill. CrossFit stresses flexibility both in relation to multiple modalities and in terms of overall fitness.

Strength in CrossFit Kids

Strength is another general physical skill that results in “measurable changes” in the body that are brought about by training. Strength can be defined as “the ability of a muscular unit or combo of muscular units to apply force” (Glassman). Strength does not take into account the speed at which a task is performed. It is “a measure of the ability of an individual to move a weight irrespective of the time it takes to move it” (Rippetoe/Kilgore). Gains in strength indicate the body has increased its ability to apply force.

Agility in CrossFit Kids

Agility refers to the “ability to quickly transition from one movement pattern to another” (Glassman). This is what we often recognize in athletes as quickness and ease of movement. For example, a soccer player dribbling the ball down the field must utilize his body to carry out multiple movements and directional changes at a moment’s notice. An accomplished soccer player is nimble, displaying the ability to quickly and precisely change the body’s direction. We might say “he can turn on a dime.” Agility, like the other general physical skills, does not stand alone. It requires “balance, coordination, reflexes, speed and strength” (wikipedia) and is improved through consistent practice that brings about changes to the nervous system. Agility training has at its core those movements which require the individual to repeatedly practice and improve the ability to effectively change velocity and direction.

Balance in CrossFit Kids

Balance is another of the general physical skills developed through practice which leads to changes in the nervous system. Balance describes the “ability to control the placement of the body’s center of gravity in relation to its support” (Glassman). Balance is a physiological mechanism that is regulated by the vestibular system within the ear.  Anyone who has had an inner ear infection can attest to the necessity of balance. Navigating life with a compromised equilibrium is an uncomfortable and, even, dangerous endeavor. There is no movement without balance, other than that which leads to a face firmly planted on the floor. This is even more pronounced when we begin to add the complex movements of exercise and sport to our routines. By improving balance in the most strenuous of situations, we render the average movement as safe as sedentary

Speed in CrossFit Kids

Speed can be defined as the rate at which a person or object moves. It is the distance an object travels divided by the time it takes to travel that distance. As a function of the ten general physical skills, speed is “the ability to minimize the time cycle of a repeated movement” (Glassman). Conventional wisdom tells us that each of us is born with a genetic potential for speed. Natural ability for speed is governed by inherited muscular make up. To be a world class sprinter, one must be born a world class sprinter. However, this does not preclude the development of speed. Increases in speed are possible through neurological and muscular changes.

Power in CrossFit Kids

Power is one of two general physical skills that have equal requirements for both training and practice. Power is defined as “the ability of a muscular unit or combination of muscular units to apply maximum force in minimum time” (Glassman).
Power can be quantified using the equation:
force x distance
Work = Force X Distance.  It is the inclusion of the metric “time” that give us power.    A standard pull up and a kipping pull up involve the same amount of “work” however the kipping pull up takes less time, thus more power is produced. The smaller the unit of time (faster speeds), the greater the quotient. That is, “as time goes down, power goes up” (Glassman).   We can then conclude that increased speed leads to greater power, regardless of the load. By the same token, increased force provides for a greater dividend and naturally to an increased quotient, which means that gains in strength (the ability to apply force) should lead to improvements in power. Still, the most effective function of power combines strength and speed. Practically speaking, “How much can you move, and how fast can you move it?” (Rippetoe & Kilgore)

Defining Functional Fitness for Kids 

As a CrossFit Kid, you’ve probably heard the term “functional fitness” a million times. Have you ever stopped to wonder what that means? Functional fitness uses movements that help your body function like it should, giving you the ability to get normal things done in your daily life.

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