Sawed-Off CrossFit Kids

Warm Up:
200m Jog
Into 2 Rounds:
:30 Gorilla Rows
:30 DB Curls
:30 Push Ups

WOD: On a 14 Minute Clock
Complete the following:
3-6-9-12-15…
DB Floor Press
Cal on Bike/Row
*athletes may work with a partner and split reps however

Fitness Fun at Firecracker 5K on 🇺🇸

Every week I have an incredible group of young ladies helping with Sawed-Off CrossFit Kids. I’m not really sure how it all came together, but it’s become one of my favorite parts of the program. Watching kids connect with other kids, seeing kids grow into mentors and leaders, all because of a shared love for CrossFit, is something special. So thankful for their big hearts, willingness to serve, and the way they pour into the next generation. 💜 To The Max!

Skill Work: Obstacle Course
Box Get Overs -> Balance Beams -> Broad Jumps -> Over/Under-> Jump Overs -> Handstand Walking -> Box Jumps

Warm Up: Stations
Station 1: Elevated Single Leg Jump Overs
Station 2: Banded Kettlebell Swings
Station 3: Ab Mat Ramp Forward Rolls

Skill Work: Double Unders

WOD: For Time
10 Rounds (5 rounds each)
8 Medball Squats
8 Box Jumps
100m Banded partner run + 8 Medball Partner Sit Ups after each round
Time Cap: 16 Minutes
*You Go I Go

One thing that came up in a conversation, the other day was how much of growing up is learning how to communicate. As adults, is easy to think kids should already know what to say or how to respond but those are skills they learn through practice. That’s why we ask questions, talk through ideas and encourage conversations during class. Those moments build confidence, create connection with the kids, and make class a lot more fun. Sometimes the biggest growth doesn’t come from the workout, but through the conversations.

Looking for something fun to do next weekend?

Check out this local 5K! It's a great opportunity for kids and families to get outside, stay active, and enjoy a morning together.

Sign Up Link:

Firecracker 5K The Firecracker 5K is on Saturday July 4, 2026.

10 Year Anniversary In House | June 2026