Athlete of the Month: Trade Girgus

December 6, 2018 Written by

Five years old. FIVE! That’s when Trade started CrossFit in the CrossFit Salus Kids program. Now, he has evolved into a well-rounded CrossFit Salus Teens athlete! Coach Gino says, “Trade is focused and responds to coaching with consistency. With the support of his parents Mark and Amy, he comes in prepared for every class, with a strategy and ready to challenge himself to be a better version of himself! I’m very proud of his progress... Read More

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CrossFit Kids Fall 2018

September 8, 2018 Written by

Please be aware that Saturday, September 15, we will conduct class outside. Have your child come dressed, hydrated and ready to have some outside fitness fun! Some more important reminders below: SCHEDULE FOR FALL Wednesdays 4:45-5:15pm Saturdays at 10:15-10:45am (same time) As usual, please reserve your child a day or two advance so I can plan for the appropriate number of kids (equipment needs & layout) in class. SALUS KIDS (& ADULTS)... Read More

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CrossFit Salus Kids February 2018 Homework

February 1, 2018 Written by

CROSSFIT SALUS KIDS HOMEWORK: FEBRUARY 2018 CrossFit Kids February 2018 Theme: Character: Strive to be the best you can be! CrossFit Kids February 2018 Theme: Character: Strive to be the best you can be! Work hard and have fun! CrossFit Kids February Skills: Rowing Single Arm DB Cleans Pull ups February CrossFit Kids Challenge: 5 wall climbs every ODD day 20 sit ups every EVEN day HOMEWORK 1 What you’ll need: Spy two trees about 100... Read More

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CrossFit Salus Kids January 2018 Homework

December 31, 2017 Written by

CROSSFIT SALUS KIDS HOMEWORK: JANUARY 2018 CrossFit Kids January 2018 Theme: SETTING GOALS. CrossFit Kids January Skills: Rope Climb Progressions DB Cleans Rowing January CrossFit Kids Challenge: 21-Day Plank Challenge HOMEWORK 1 Set one long term goal (what you plan to accomplish by the end of January). Break it down: Every Sunday, set two short-term goals (what you plan to accomplish each week). Stay motivated: Write it down, tape it on... Read More

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CrossFit Kids December Homework

December 10, 2017 Written by

CROSSFIT SALUS KIDS HOMEWORK: DECEMBER 2017 CrossFit Kids December 2017 Theme: MOTIVATE. Be a good role model. Inspire others. CrossFit Kids December Skills: Rope Climb Progressions Knees to 90 >  Toes to Bar Thrusters December CrossFit Kids Challenge: Get outside and play for 10 minutes a day (seriously!) We love sneaky exercise that’s FUN! HOMEWORK 1 Warm up: Jump Rope practice 6 minutes. At the top of every minute, do 2 burpees. 20... Read More

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CrossFit Salus Kids November Homework

October 29, 2017 Written by

CROSSFIT SALUS KIDS HOMEWORK: NOVEMBER 2017 CrossFit Kids November 2017 Theme: Community: Give back to your community. Volunteer. CrossFit Kids November Skills: Pullup Pike Pushups Toes to Bar November CrossFit Kids Challenge: Flexibility: Get bendy for 3 minutes every day HOMEWORK 1 Warm up 2 rounds: Jump Rope 2 minutes 15 pike sit ups 5 perfect pushups – WOD AMRAP: in 10 minutes 3 kick up to handstand 10 squats 5 pushups with... Read More

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CrossFit Salus Kids October Homework

October 17, 2017 Written by

CROSSFIT SALUS KIDS HOMEWORK: OCTOBER October Theme: Teamwork! Work as a team, help each other succeed, cheer everyone on, cooperate. October Skills: Perfect Plank (Challenge of the Month!) Get inverted – handstands Knees Above 90 > Knees to Elbows > Toes to Bar 21-Day Perfect Plank Challenge: Perfect Plank: How long can you hold the “perfect” plank without a saggy belly or a tee-pee tent. Day 1: test your perfect plank... Read More

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CrossFit Salus Kids Plank Challenge

October 7, 2017 Written by

CrossFit Salus Kids 10.07.17 October Theme: Teamwork! Help each other, cheer each other on, cooperate, be loyal to the group. October Skills: Perfect Plank (Challenge of the Month!) Get inverted – handstands Knees Above 90 > Knees to Elbows > Toes to Bar WOD: AMRAP in ____ *1 Toes to Wall *1 Kick up to handstand Run 100 feet Add 1 repetition to each movement after each completed 100 foot run (down & back) GAME: Dodgeball Divide... Read More

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CrossFit Salus Kids 09.27.17

September 27, 2017 Written by

CrossFit Salus Kids 09.27.17 Skills: Picking things up (aka: the deadlift) Perfect Pushup Rowing WOD: AMRAP in ____ Time & Reps determined by Dice Roll # Deadlifts at back wall Run 50 feet Row # Calories Run back to wall # Perfect Pushups GAME: Knock Stuff Over Establish two teams and place several tall rollers in a triangle 25 feet away for each team. Each team has to perform 3 squats, 2 burpees and 1 spin at the same time to earn the chance... Read More

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CrossFit Salus Kids 09.16.17

September 16, 2017 Written by

CrossFit Salus Kids 09.16.17 Skill: Picking things up (aka: the deadlift) Monkey Hang (aka: top of pullup) WOD: 0:45 work/0:15 rest Stations 3-second monkey hangs 10# d-ball slams shoot throughs lateral plate hops GAME: Build-A-Fort The themes of the game are TEAMWORK and PAYING ATTENTION TO DETAILS. Divide the group into two teams. Using a variety of objects (boxes, mats, rollers, paralettes), two teams of players create a “fort” as a team in... Read More

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