CrossFit Kids is a method for teaching Greg Glassman’s CrossFit to children. Based on the principle of Mechanics, Consistency and then Intensity, CrossFit Kids emphasizes good movement throughout childhood and adolescence. Consistently good mechanics translates to physical literacy, enhanced sports performance and fewer sports injuries for kids. Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means consistent adherence to the program can have a positive impact on children’s academic achievement.

CrossFit Kids is meant to be BIG fun for all ages. Broad-Inclusive-General fun. Fun means we provide an active alternative to sedentary pursuits, which means less childhood obesity and all-around better health for our children. Further, the needs of second graders and high-school varsity wrestlers differ by degree and not kind; the program is scalable for any age or experience level and accounts for the varied maturation status one can find in a class full of kids. CrossFit Kids is designed to be minimalist; it is inexpensive and often requires little or no equipment, allowing a wide array of socioeconomic groups an opportunity to be physically fit and physically active throughout their lives.

CrossFit Kids programs can be found in over 1,800 gyms and more than 1,000 schools worldwide.


5 Reasons for Crossfit Kids:

1. Increased knowledge of healthy habits
Thanks to the advancement in social media technology, the world is more connected than ever before. Yet this has led to humans becoming more sedentary than ever, which would make our hunter-gatherer ancestors turn over in their graves. Kids nowadays are glued to their phones, tablets, TVs and computer screens. This sedentary activity has led to a sharp rise in health issues across the country, and is placing children in precarious positions for their future. Where CrossFit can help is not only providing kids with an outlet to be physically active, but also through instilling healthy habits and knowledge to them at an early age. Once their coaches start to inform them of the dangers of eating too much sugar or refined carbohydrates, as well as the issues that can arise from a sedentary lifestyle, kids that participate in CrossFit are more likely to incorporate healthier habits into their lives and into their future.

2. Improved athleticism
Obviously people who work out are stronger, faster, have more endurance and are generally healthier than those who don’t—and that’s not exclusive to kids either. Yet at an early age, the human brain is starting to make neurological connections and adaptations. Because of the various disciplines and tasks in CrossFit, kids who participate in it will make plenty of connections that will serve them well in later life. Do you know someone who never played sports as a kid? They’re likely far less coordinated than those who did. In addition, kids that do play a school sport can use CrossFit in the off-season (or regular season) to supplement their training and experience athletic benefits when they return to the field of play. Furthermore, CrossFit Kids programming targets the entire skeleton by including impact loading exercise, which doesn’t require external loads yet still helps to increase bone mass as well as strength and power. From the CrossFit Kids Instagram page: “Additionally, jumping and other weight-bearing activities have been found to provide a significant increase in bone density at the spine and hip in prepubescent children. Some recent evidence suggests that exercise provides the best long-term benefits in bone mineral density (BMD) when it is initiated before puberty… Unlike adults, children have been found to maintain their BMD gains from weight-bearing exercise, even if the exercise program is discontinued.”

3. Boost to social skills
CrossFit is a great place to make friends, but it’s also an environment that can teach children many social skills. We all know how humbling CrossFit can be, and while kids will surely enjoy the competitive aspect of it, they’ll come to realize how important it is to listen to their coaches when learning how to perform movements, to stay focused and dedicated on a task until the work load is completed or the clock runs out, and to cheer on their fellow classmates who need motivation. Hopefully they’ll see how supportive their older peers are at the gym, and how arrogance is dissuaded. Simply put, doing CrossFit can help teach you important life lessons for the future.

4. Improved school performance
Exercise isn’t just good for a kid’s body—it can help their mind, too. A 2013 study from the British Medical Journal found that the more active children are at age 11, the better they performed in exams in English, math and science in the following years (ages 13 and 15/16). The researches suggested potential reasons for the link between physical activity and academic performance. “Studies have revealed relationships between PA [physical activity] and relevant cognitive outcomes such as measures of executive function, as well as studies suggesting that PA might increase time ‘on task’ in class and reduce classroom ‘problem behavior.” An earlier study from 2008 backs this research up, showing how middle-schoolers that scored well in fitness tests (which gauged aerobic capacity, strength, endurance, flexibility and body composition) had standardized test scores that were nearly 30 percent higher than the most sedentary of their peers.

5. Improved confidence
So, what does a kid get from the all the aforementioned advantages to doing CrossFit? They become more confident humans, more willing to take risks and believe in their potential. They become smarter, more dedicated, more respectful, and healthier. They learn how to interact with their peers and build valuable social skills. They gain valuable knowledge into health and fitness that they can apply for the rest of their lives. All of which sets them up for a great future, wherever that future may lead them.


Want a stronger core?  Want to conquer those body shapes necessary for crossfit or want to have a better mid-section or overall functional core for day-to-day activities?  Want help preventing common back injuries?  Then come give this core class a try!  A 30-minute core blaster 360 degrees (front and back), taught by a USAG Gymnastic Coach, implementing many types of core work, including gymnastic core drills.  All movements are easily modified for each individual.  Class is good for beginners, intermediate, and hard core athletes alike.  You do not have to be a crossfit member.  This is a first come, first serve 10-spot class.

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Rowing by Paul Ems

TUESDAY - 530pm - 600PM





(walk-ins available for any rowers not reserved at time of class)

You may have wondered to yourself why Crossfit utilizes the rower rather than a climber, treadmill, spin bike, or really any other piece of cardio equipment out there. I mean, when you go to a commercial gym you see almost everything but rowers. Maybe the gym has a couple off in the corner, but they definitely do not dominate the gym’s cardio space. So why did Crossfit decide to go with the rower when so few others have?

  • Rowing is a 30-minute class for those wanting to work on cardio based workouts.  The main event will be rowing with some CrossFit movements sprinkled in.  Here are some reasons to add this class to your training:
    • Rowing is a full body movement.
    • Rowing is an efficient calorie burner.
    • Rowing develops strength and endurance.
    • Rowing is a low impact exercise.
    • Rowing is good for active rest days


Rowing is a full body movement.

At first glance, you may think that rowing is just a different kind of cardio that focuses on the upper body rather than the lower; as treadmills or spin bikes do. It would be logical to assume that the back does most of the work in a pulling motion. and while that may be the case in a static, weighted cable row, that is certainly not the case when it comes to rowing on a row machine.

Rowing is a full body workout. It uses almost every major muscle group in your body. Rowing hits the lats, quads, hamstrings, glutes, abs, obliques, lower back, shoulders, and arms – both biceps and triceps. And since you’re using so many muscles at once, you will most certainly be elevating your heart rate. This makes it a much more efficient workout than running or spinning; both of which primarily use the lower body.

Rowing is an efficient calorie burner.

You might not think that a movement that involves sitting could burn all that many calories an hour, but you may be surprised. Rowing is metabolically challenging, and can burn upwards of 1000 calories an hour. Just consider how many muscles are working together in harmony to complete each stroke. You’d have to push yourself pretty damn hard on a treadmill to hit those numbers, and you’d still only be challenging (I use the word challenge loosely in this case) your lower body.

Rowing develops strength and endurance.

The beauty of rowing is that it never becomes obsolete just because your strength or endurance improves. Rowing can be as easy or as hard as you choose to make it. Challenging yourself is as simple as rowing harder or rowing faster. Whether it’s a water rower or the Concept 2 rower, the resistance becomes greater the harder you pull. Push yourself on a rower and your cardiovascular health, endurance, and overall strength will always continue to improve.

Rowing is a low impact exercise.

Rowing is an extremely safe form of cardio. It’s easy on your joints; especially the knees and ankles, and can be performed at high endurance levels by nearly everyone, and without the fear of injury. It’s also beneficial for joint health since rowing moves your joints through such a large range of motion.


There are a lot of options when it comes to cardio, and there are a lot of options when it comes to choosing where to buy your equipment. If you’re new to Crossfit or the fitness world in general and you are not familiar with the Concept 2 rower, I suggest you check out some fitness sites, the Crossfit forums, and then just ask around. I think you’ll be hard pressed to find someone who doesn’t agree that the best cardio you’re going to get on a machine is going to be on the Concept 2 rower. Hey, all those fit Crossfit folks at the Games can’t be wrong, can they?


Workshop Dates To Be Announced throughout the Year


All progressions are modified per athlete.   Every workshop will concentrate on the Olympic Lifts -- The Snatch & Clean

In CrossFit, Olympic Lifts are not only taught for the strength factor but for mechanics and the skill it takes to do these lifts and how that skill transfers into other movements.

Spend the time learning, studying and practicing the two basic lifts. The snatch and the clean & jerk bring speed, power, coordination, agility, accuracy, and balance to strength training.

As always, we separate groups based on their specific needs, ability, and prior understanding of the lifts.


It is amazing to uncover ALL the benefits of Olympic Weightlifting. First, what is Olympic Weightlifting?  Olympic weightlifting is comprised of two lifts; the Snatch and the Clean & Jerk. In the snatch, a barbell is lifted from the ground to overhead in one smooth movement. In the Clean & Jerk, a barbell is lifted from the floor to the shoulder and then overhead in a locked out position. These lifts test for explosive and functional strength, while taking the whole body through it maximum range of motion. During these lifts the body is working as a whole, the body is not separated into parts and pieces. The Olympic lifts are inherently technical, dynamic and fast.

In CrossFit, we teach that in order for ones fitness to be balanced, we must train ten areas of fitness. Those are; cardiovascular respiratory/ endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.

Olympic lifts are unique in there ability to create neurological and muscular adaptation. “They train athletes to effectively activate more muscle fibers more rapidly than through any other modality of training. "The explosiveness that results from this training is of vital necessity to every sport.” (CrossFit Foundations, 2006)

In addition, they are the essence of a functional core to extremity movement. A core to extremity movement starts with a stable core/spine and creates a wave of muscle contraction to the weaker extremities. These are the “natural” muscle recruitment patterns of our bodies. By using our bodies as a whole, each piece gets stronger.