475 Water Ave, Montrose, CO
(970) 209-4222

WOD Kids

Check out our Programs page for more info about the CrossFit Kids Program or find Class times on the Schedule page.



Kids: November 27, 2017

Warm up: Obstacle Course! Skill work: “Y” PVC balance: Athletes start in a squat stance and position arms overhead in a “Y” position with palms facing up.  Move the to the bottom of the squat keeping arms overhead.  Trainer places a PVC pipe on the athlete̵
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Happy Thanksgiving 2017!

We have so very many reasons to be grateful this Thanksgiving season.  We hope that you, your family, and friends have the opportunity to gather on this day and celebrate just how beautiful life is.  We are so fortunate to live in a place where we can be reminded, just by looking out
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Kids: November 22, 2017

Warm up: Plank Relay: Divide the group into two teams.  Teams line up in plank (on elbows) with ~3 ft of space between them at one end of the space.  One the command “Go!”, the athlete at one end of the line stands up  and (carefully) hops or steps over teammates and assum
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Kids: November 21, 2017

Warm up: Mixed Tabata: Pick 8 movements that can be done for 20 sec each without equipment and rotate through them, Tabata style. Skill work: Heel balance drill: Standing with toes hanging off a plate, perform an air squat.  Try to keep toes off the ground!  Increase the challenge by
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Kids: November 20, 2017

Warm up: Switch sides: Divide the group in half and line them up facing each other on opposite sides of the room.  Select a way to cross the space and call “switch!” to signal them to switch sides. Repeat with as many different movements as you can think of. Skill work: Go
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Thanksgiving Week 2017

Please note our class schedule for Thanksgiving Week.
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Kids: November 16, 2017

Warm up: 3 Rounds 2 Forward rolls -> 10 yd Roving plank -> zig zag side shuffle -> 3 Box jump-up-and-overs Skill work: Rope climbs WOD: Rock around the clock:  Set up 12 cones in a large circle to represent the face of a clock.  Athletes perform the designated number of reps
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Kids: November 15, 2017

Warm up: 3 Rounds 20 sec Squats 20 sec Knees to elbows 20 sec Burpees Skill work: Knees out: Athletes stand with outside edge of toes of one foot in contact with an upright post and the other to a PVC pipe. Push knees out toward posts throughout the squatting motion. WOD: With a partn
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Kids: November 14, 2017

Warm up: Steve Says:Set up a circle of cones in the middle of the room and kids start the game by running around the cones.  At the call “FREEZE!”, everyone stops and then a location and movement are called out.  The kids go to that location in the room and perform the stated repetiti
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