Category Archives: CFHR Kids Blog

Kids and Teens “B”

3 Rounds
2 Forward rolls
Bear crawl 25 M
10 Side to side hop
10 Push ups
10 Squats

Skill Work
Hollow Rock / Superman
Kettlebell / Dumbbell swings

Sprint 200M
Lunge 50M
30 Push Press 35#-45#
30 Box Jumps 20″ Box
30 Squats
30 Hollow Rocks/Situps
30 Knees to Elbows
30 Kettlebell Swings 25#
Lunge 50 M
Sprint 200M

Kids and Teens “A”

2 Rounds
10 Pushups
15 M Sprint
15 M Back pedal
50 M Sprint
10 Side to side hops each leg

Skill Work
Double Unders
Rowing Technique

400M Sprint
rest 2 minutes
400M Sprint
rest 2 minutes
400M Sprint
rest 2 minutes
400M Sprint

Kids and Teens Programming Plan

To give insight as to what the Kids and Teens program does on a weekly basis we have decided to share our programming cycle. Programming is broken up into A, B, and C workouts by class day and age group. The workouts are posted at the teen level, and all of our programming is scaled to appropriate level of by age and athlete development.
Day Age Programming
Monday Mids A
Monday Teens A
Tuesday Kids A
Wednesday Mids B
Wednesday Teens B
Thursday Kids B
Thursday Teens C
Saturday Kids and Mids C

Closed July 4

CrossFit Hampton Roads and CrossFit Kids Hampton Roads will be closed on Wednesday, July 4. Also, we would like to express how proud we are of all the kids and teens! We have been talking this month about what it really means to be healthy, discovering and setting personal goals, and working on challenging ourselves in new ways. Thank you for your constant support of CrossFit Kids at home. Also, as summer comes into full swing, we are discussing expanding our class schedule to meet your needs. Please email or discuss with us any suggestions you have for the summer schedule. All current classes will remain in place.

Tuesday WOD

Ages 4-8

Whiteboard reading time.
   2 x Partner hop around your partner 3 times
5 squats
“Tight rope walk” around the gym with coach.

Skills: Shoulder press with noodle/pvc
Practice play on the bar- Hanging, L-Hangs, Knee ups, Assisted pull ups

WOD: 3 rounds
6 walking lunges
6 noodle/pvc press
6 grasshoppers scaled however you need


Monday WOD


Warmup:   2x  1:00 double under or single practice
5 handstand attempts
10 PVC pipe passes

Skills:  Shoulder Press
Introduction to rings (basic hold)

WOD:   AMRAP in 10 minutes
6 rope get ups
8 box jumps
10 hibberty jibberty
12 double unders (24 singles)

Group Discussion: What are your goals? Why is it important to celebrate the strengths you already have?

Ages 9-12
Same as above, scaled to appropriate level. Game included at the end.

Bring your 4 year olds!

From ages 4 to 16,  kids and teens were rocking it at CFHR-North this week! We have kids and teens in all age groups signed up and having a blast. This week we worked on the squat, wallballs, passing and agility and several new games! Coach Jered would like to invite parents to consider signing up their 4 year olds as well. We have found that several 4 year olds are ready to roll with the 5-8 age group. Email or use the “click here to learn more or enroll your child” link to ask questions, enroll, or schedule a time to have your child try out a class. Spread the word about CrossFit Kids Hampton Roads and forge the future of fitness.

CFHR Kids Classes Begin Tuesday, May 15th!

We are proud to announce that CFHR Kids and Teens will kickoff classes on Monday, May 15th at CFHR-North.  Please see the schedule on the right side of this page for class times and dates based on your child’s age.  Monday Classes begin May 21st.

See you in the box!