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


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


Pre-K: November 16, 2017

Skill work: Knees in 😊, knees out 😞 Warm up: 3 Rounds 1 Forward roll -> 5 yd Roving plank -> zig zag side shuffle -> 3 Box climb-overs WOD:   Place cones numbered 1-6 in a circle on the floor.  As athletes move around the cones complete as many reps as ar
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Pre-K: November 14, 2017

Skill work: Hips to the wall drill: Start with students standing in squat stance ~4 inches from the wall, hands held high.  Practice pushing hips back until they contact the wall and then returning to the standing position.  Legs should remain relatively straight initially. Feet move
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Pre-K: November 9, 2017

Skill work: Front Rack Relay: Divide the class into teams. One at a time, team members squeeze the ball between their elbows in a front rack position and travel down to the cone and back.  Warm up: Switch sides: Divide the group in half and line them up facing each other on opposite s
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Pre-K: November 7, 2017

Skill work: Reverse Limbo: Front Squat with elbows over the PVC.  For each round, raise the PVC a little higher to encourage chest and elbows up. Warm up: 3 Rounds 1 Cartwheel -> 5 yd Line hop -> 5 yd Lunge walk -> Zig zag Bear crawl WOD: AMRAP in a given amount of time of 5
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Pre-K: November 2, 2017

Skill work: Musical Squats: Athletes start out standing in a circle in a squat stance with pinky toe side of shoes touching. While music plays, athletes squat in pairs with “neighbor knees” touching to facilitate keeping knees out in the squat. When the music stops, the two athletes i
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In November, the Kids Skill Focus is the SQUAT

In CrossFit we love to talk about functional, foundational movements because they are such an integral part of the way we move our bodies throughout our daily existence.  As adults, we frequently have to exert considerable effort into learning how to squat correctly.  Meanwhile, very
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Pre-K: October 31, 2017

Happy Halloween!  You may wear your costume to class today as long as you can exercise in it and it won’t get ruined in the process 🙂  Be safe and have fun tonight! Skill work: “Perfect” Push-up relay: Divide the group up into 2-3 teams and place two cones approximat
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CFK Halloween Dress up Day

Hey CrossFit Kids! For tomorrow’s class, feel free to wear your costume as long as you will be able to exercise in it (without destroying it).  We can’t wait to see who shows up to class this Halloween ❤️, CrossFit Kids Agoge
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Pre-K: October 26, 2017

Skill work: Plank/Stinkbug Relay: In groups of 3 or 4 line up in plank position.  Call the name of the person on the end and everyone else pikes up into the Stinkbug position so he or she can crawl through.  Rest after everyone has had a turn (or as needed) Warm up: Steve Says: Set up
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