Announcing CrossFit Kids!

headerAnnouncing a new program at CrossFit Zone!

After much careful consideration and planning, we will be launching a CrossFit Kids program.  Here is a breakdown of the basics of what you can expect from this revolutionary and highly successful programming:

CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely and absolutely CrossFit geared and designed for this special population and the specific developmental needs of this population. (neurological, cognitive, motor)

CrossFit Kids is the principal strength and conditioning program for many young athletes and the primary P.E. program for many home schools, 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 life long love of working out, thus avoiding the common problems associated with childhood inactivity and obesity.

The CrossFit Kids program delivers a fitness that is, by design, broad, general, and inclusive. Just as with our adult program, 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.

The CrossFit Kids program is designed for universal scalability making it the perfect application for any committed child/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.

CrossFit Kids recognizes the same ten general physical skills that can collectively be used to assess the functionality of any fitness regimen. These ten general physical skills are cardiovascular/respiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination.

The CrossFit Kids program uses the template of randomized, functional exercises, performed at high intensity. Of course, adjustments are made to accommodate the specific needs and requirements of children and teens. Workouts consist of exercises containing elements drawn from the above enumerated physical skills, while special attention is paid to utilizing progressions for difficult or compound movements, and progressive loading dictated by size, age and consistency in form.

Using the above template, CrossFit Kids often perform workouts with a time component, moving quickly from one exercise to the next, thereby creating the intensity necessary to achieve these goals. Highly vigorous exercises like box jumps, tuck jumps, jump rope, sprints, etc. create aerobic and metabolic changes which increase cardiovascular/respiratory endurance and stamina. This positively impacts the body’s capacity for exercise and lays the foundation for the remaining general physical skills.

Our goal at CrossFit Kids is to educate and enthuse children and teens about functional fitness. We believe these will be the foundational experiences our children require to embark on lifelong journeys of wellness which will enable them to effectively perform simple, yet necessary tasks well into their adult years. Our dream is to foster a generation of healthy, fit individuals who require limited assistance and enjoy freedom of movement and activity throughout their life spans. 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. Always functional, never boring, CrossFit Kids resolves the issues of our sedentary, noxious lifestyles. 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.

Most importantly, WE’RE HAVING FUN!!!

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As this program is still in the developmental stages, your input is greatly appreciated.  If you have not already done so, please click here to fill out our program survey.  If you would like answers to any questions, you are welcome to email Coach Shannon at

Today’s Workout:

Today’s workout has a little bit of a twist.  You get to choose your own workout!

Buy In – Choose a lift that you want to hit a PR on. If you are new, focus on technique.

WOD – Choose a benchmark wod!  Choose either one of the girls or hero wods.  Try to get your name up on the leaderboard!

Check out for the benchmark workouts (they are listed under #4).

Cash Out – Set a benchmark or a PR on a run or row.

*** It is not required to complete the Buy In, WOD & Cash Out today!  Please listen to your body.  If you are wiped after the buy in, maybe end off the workout with a run or row.  Coaches, please help the athletes make the right decision! ***


Thursday July 22nd: 7:30pm
Skills: Kipping ( beat Swings)= learning to do a kipping pullup!!, Muscle ups on Bar, Glide swings

WOD: (20) Dips,  wall walks, (20) ice-cram scoops


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