Rookies is an 8-week introductory fitness class for 10-12 year-olds.

SPRING SESSION OPEN FOR REGISTRATIONSOLD OUT: Saturdays 11:15-12:15 April 23-June 11

This class is ideal for young athletes with some experience in athletics and wish to become familiar with general training concepts, learning how to move their bodies and equipment safely.  Just like a typical adult’s CrossFit class, athletes will engage in a variety of gymnastics, weightlifting, and cardio-based movements including rowing, running, jump rope, kettlebell, dumbbell, and barbell exercises, as well as fun fitness games!  The guiding principle used in class will be to teach proper mechanics, achieve consistency in moving safely, then add intensity.


The main goals for the class include:

  • Develop an association between training and fun!
  • Learn how to move safely in and out of the gym 
  • Help athletes recognize their potential, build self-confidence 
  • Learn new skills across conditioning, weightlifting, and gymnastics disciplines 
  • Improve strength and conditioning

Each class is 1 hour.  Weekly, at-home assignments consisting of 1-2 bodyweight movements will be assigned to help each athlete better develop the consistency needed to improve their strength and technique.  It’s going to be hard work, but it’ll also be a lot of fun.   

 What will be learned?

CrossFit utilizes a General Physical Preparedness methodology to help promote athletic development across a broad range of movements and skills.  Weightlifting, metabolic conditioning, and gymnastics are the core components of a CrossFit program, and this Kids class is no different.   Week to week, athletes will learn a new functional weightlifting movement as well as complete a short conditioning workout.  Our planned week-to-week outline is as follows:

  • Week 1 – Learning to Breathe, Brace, and Squat

  • Week 2 – Deadlifts, Pushups, and Box Jumps

  • Week 3 – Rowing, Strict Presses, Wall Ball

  • Week 4 – Pull-ups, Wall Walks, Kettlebell Swings

  • Week 5 – Rowing and Front Squats

  • Week 6 – Hang Power Cleans, Jump Rope, Sit-ups

  • Week 7 – Push Press, Wall Ball

  • Week 8 – Thrusters

About Coach Matt:

Hi!  I’m Coach Matt.  I’m a certified CrossFit-OL1 and CrossFit Kids instructor, and I’m super excited to meet my new junior athletes and welcome them to our new class.  In October of 2015, I attended my first CrossFit class on a whim and have been participating in it as my main form of exercise ever since.  I love the constant challenges it provides and the community aspect is very rewarding.  I am also the proud Dad of Van, my 10-year-old son.  He has been training with me since he was six, and he teaches me how to be a better coach as much as I teach him how to be a better athlete.  I believe CrossFit is one of the best tools out there to build long-term health and general fitness, and I’m looking forward to helping your budding athlete build fitness, confidence, and self-esteem.

For more information, please contact

Matthew Stutts

Matthew Stutts

Trainer and Coach

  • CrossFit Trainer – OL1
  • CrossFit Kids