Today is Labor Day so there are no classes at CFLA Kids. But, there IS homework! What is the homework? Your job is to put your parents through a workout!

Here are some ideas:
-Make an obstacle course
-Burpees (everybody loves burpees)
-Crabwalk around the yard
-Relay race down the block
-As many rounds of 5 push ups, 5 situps and 5 squats as you can in 5 minutes

Have fun and let us know what you did!


The CFLA Kids staff is putting YOU in charge today!

CrossFit Kids is not just about getting strong and fast, it is also about learning manners and being respectful. One of the things we teach the kids is to clean up after themselves. After a workout, the kids are responsible for putting away their equipment and helping the instructors tidy up the room. The kids are so good about it, in fact, that at our Open House they took the mops out of our hands and insisted on mopping up the floors!


The kids took over the mops after the Open House.

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Today's Skill
Deadlift

Today's Workout
5 Rounds:
50m Run
10 Deadlifts
10 Push Ups
10 Depth Jumps

Today's Game
"Egg On a Stick" Relay Races

One of the great things about being a kid is that you have free license to be silly. Everybody expects kids to be silly. Adults have it that being silly isn't allowed so much. Well, at CrossFit Kids we get to be silly and have fun. Some days we pretend we are all sorts of different animals. Other times we pretend we are made out of jello...or maybe made out of wood. We put all our favorite toppings on our pizzas and hold them up over our heads as long as we can! And we growl like angry gorillas. I don't know about you, but getting fit while being silly sounds like a lot more fun.


Kenny leads the kids at the Open House through the "Peanut Butter Jelly Time" dance.

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Today's Skill
Thruster

Today's Workout
“Lil' Fran”
21-15-9
Thrusters
Jumping Pull Ups

Today's Game
Drawing Time - Draw a Thruster

A great time was had by all at our second CFLA Kids Open House this past Saturday. We had a number of new families come check out what we do and the kids enjoyed workouts, games, and an obstacle course. After two hours, pretty much everyone in the room was happy and exhausted!

If you would like to learn more about our program or schedule a tryout for your child, email us at .(JavaScript must be enabled to view this email address) or call 310-260-9550.


Yay burpees!

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Today's Skill
Burpees

Today's Workout
As many rounds as possible, in 10 minutes:
30 Single Jumps
10 Burpees
50m Run

Today's Game
CrossFit Concentration

Life in general is more enjoyable when we are with friends. CrossFit Kids is no exception and, in fact, becomes a place where kids make new friends. Kids work hard when they are here and they recognize that hard work in each other. They celebrate each others achievements and they race each other during workouts. When it all comes down to it, they have fun together and almost forget that they are here to get strong, fast and fit. Sounds like a great scenario to me!


Samantha and Cameron enjoy a sprint!

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Today's Skill
Rope Climb or Rope Hold

Today's Workout
As many rounds as possible, in 10 minutes:
10 burpees
10 sit ups
2 rope climbs or rope holds

Today's Game
2-3 Attempts at Events on the Leaderboard

It doesn't have to be complicated to be fun. And it doesn't have to be complicated to get kids fit, strong, and active, either. In fact, keeping it simple can make it MORE fun and therefore more likely to be effective with children. Take the game of "Farmers and Lumberjacks" -- all you need is two teams of kids and a whole bunch of orange cones. Put the cones out in a designated game playing area. Set half the cones so they are standing up and half the cones on their sides. Choose one team to be "Lumberjacks." Their job is to knock all the cones over. Choose another team to be "Farmers." Their job is to stand the cones up. The team who achieves their objective first wins!


Eli gives his all during a game of Farmers & Lumberjacks

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Today's Skill
Push Press

Today's Workout
5 rounds, for time:
150m row
10 lateral jumps
10 push press

Today's Game
CrossFit Tic-Tac-Toe

For CrossFit Kids LA it is not about lifting heavy weights or pushing children to the extreme, it is about building a base of skills - from strength and flexibility to coordination and cardio endurance. At the base of all these skills is good form. Teaching children proper movement patterns early on in life will pay off in terms of staying healthy and uninjured in sports and also increased performance in whatever activities they take on. Learning how to move and control their own body will help them in sports, martial arts, dance and just daily life in general.


Beanie demonstrates excellent form on her bench dips.

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Today's Skill
Wall Ball

Today's Workout
3 rounds, for time:
20m Broad Jumps
10 Wall Ball
20m Broad Jumps
10 Push Ups
20m Broad Jumps
10 Sit Ups

Today's Game
Tug of War

Could you do a pull up when you were a little kid? Are you able to now? If you answered yes to the first question and no to the second, then you're acutely aware of a loss in physical fitness. It's a big accomplishment to be able to do a pull up. Now, imagine if you had never lost that ability, what if your whole life you had the basic strength and conditioning to take on anything you felt like and you never knew the difference of what it felt like NOT to be strong? How amazing would that be? Now, imagine if you gave that gift to your children!


Abe demonstrates his unassisted pull-up!

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Today's Skill
Thrusters

Today's Workout
21-15-9
Thrusters
Burpees
Sit Ups

Today's Game
Freeze Tag

Following directions, staying in line, running, catching a ball, throwing a ball -- doing it all at once! Sounds complicated! Maybe as a grown up it doesn't seems so hard to do all those things at once, but that's because you've probably practiced multi-tasking these skills and/or others. Something as simple as a Medicine Ball Indian Run combines all those elements (and the element of FUN) and helps kids practice maintaining hand-eye coordination, while simultaneously doing other tasks, both physical and cognitive.


Conor leads the way while the Champs warm up with a Medicine Ball Indian Run.

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Today's Skill
Bench Dips & Tuck Jumps

Today's Workout
As many rounds as possible in 10 minutes:
50m Run
10 Bench Dips
10 Walking Lunges
10 Tuck Jumps

Today's Game
Farmers and Lumberjacks

I love working with kids because it is NEVER not interesting. The CrossFit mantra of being ready for "anything at anytime" most definitely applies to working with children. Kids are wonderfully authentic and enthusiastic, and they also let you know if they're just not having fun. To keep the kids having fun, we keep things moving quickly in our classes. They are always learning new things, but also repeating skills often enough from class to class, that they build real learning. We never dwell on things too long within a given class, so kids don't get bored and, as always, we keep reinforcing that fitness is fun!


A glimpse at a day at CFLA Kids.

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Today's Skill
Word of the Week - "Vitamins"

Today's Workout
3 rounds, for time:
10 Shoulder Press
15 Front Squats
20 Lateral Bridges (10 each side)

Today's Game
2-3 Attempts at Events on the Leaderboard

Parents - do you remember watching this public service announcement when you were a little kid? I find a lot of adults who still remember the words to the whole thing! It clearly made an impact AND it has a great message about nutrition. Finding fun and entertaining ways to deliver messages to children is important. If it doesn't seem fun, it's probably not going to stick, versus a catchy tune, which sticks a lifetime!

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Today's Skill
Mountain Climbers

Today's Workout
As many round as possible, in 10 minutes:
30 Single Jumps with Jump Rope
20 Mountain Climbers
10 Bench Dips

Today's Game
Clean the Yard

Children these days have a lot on their plates. There are so many more opportunities than the past, but with that can also come a very full schedule. Between lessons, studying, tutoring and other activities, it may seem like they just go place to place and never get a chance to literally "run free." Physical expression is as much a type of self-expression as anything else kids do, and having time each day to move around and access that inner spirit, whether it be here at CFLA Kids, or doing a CrossFit workout at home, is important for a kid to be a kid, and to be themselves! Encourage them to take a few minutes each day to practice some burpees, run around the yard, or whatever their favorite exercise is. Their brains, bodies and spirits will be energized!


The CFLA Kids Champs sprint!

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Today's Skill
Rowing

Today's Workout
"Lil' Jackie"
500m Row
30 Thrusters
20 Jumping Pull Ups

Today's Game
Musical Medicine Balls

If you are interested in learning more firsthand about the CFLA Kids program, or you are a CFLA member with friends you think the program would be perfect for, then our Open House is for you! Our next Open House is scheduled for Saturday, August 28th, from 3-5pm. There will be many activities on hand for children to try - obstacle courses, workouts, games and more. We promise to keep them busy, show them fitness is fun, AND answer all your questions about the program. If you'd like to attend the open house, please RSVP to .(JavaScript must be enabled to view this email address).


Shirley, Kelsey, Beanie and Cameron show off their beautiful smiles.

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Today's Skill
Practice Box Jumps for Height

Today's Workout
3 rounds, for time:
15 box jumps
20 seconds of chair sit
30 bicycles

Today's Game
Build and Move a Fort

REMINDER -- Our Saturday classes are in full swing! Our first classes were last week and we plan to continue on with them. The "Champs" (Ages 6-12) are at 12:00pm and the "Little Champs" (Ages 3-5) are at 12:45pm. Please come join us for a fun weekend afternoon!


Jack accesses his special karate powers for a rowdy game of catch.

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Today's Skill
Overhead Squats

Today's Workout
As many rounds as possible in 10 min:
250m row
12 Overhead squats (w/ PVC)
12 Knee Ups

Today's Game
2-3 Attempts at Events on the Leaderboard

Kids love having fun with their friends and when fitness is fun, like it is at CrossFit Kids LA, then kids love working out with their friends! If you are a member of CFLA Kids, your child is welcome to bring a friend to class. We love meeting your child's friends and introducing them to what we do. And, it turns out, that even those siblings that pretend they can't stand each other at home like working out together, too. So, please remember, friends and family are always welcome to accompany your child to one class as a guest!


Sandra and Eli listen to instruction on the front squat.

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Today's Skill
Push Ups & Pull Ups

Today's Workout
“CFLA Kids Baseline"
250m row
25 squats (to a target if in question)
20 sit ups
15 push ups (knees)
10 pull ups (jumping)

Today's Game
2-3 Attempts at Events on the Leaderboard

Sticking with something that is tough is...well, it's tough! As adults, we know that sometimes success does not come easily or quickly, but that is because we have learned over the years that when we really wanted something and we stuck to it and did our homework, it eventually paid off. That's tenacity! Working hard when it is difficult and making success happen. One of the things I see in our students at CrossFit Kids LA is a big increase in tenacity! Once they get a taste of accomplishment -- they want more and they are willing to work for it!


The "Champs" dig their feet into the floor during a game of Tug of War.

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Today's Skill
Sumo Deadlift High Pull

Today's Workout
3 rounds for time:
12 Sumo Deadlift High Pull
12 Burpees
50m Run

Today's Game
2-3 Attempts at Events on the Leaderboard

I get asked a lot about whether children should be weightlifting and if we use weights in our workouts. For the "Little Champs," the 3-5 year olds, there are no weights used. They learn the movement patterns of weightlifting movements, but just using their open hands, or at most an empty backpack. For the "Champs," the 6-12 year olds, we do begin to use weights. The amazing thing about children, though, is that they have so much potential for neurological growth, that it takes very little to stimulate that growth. So, the amount of weight necessary to bring huge improvement and create connections in the nervous system is very small. We use small dumbbells, light medicine balls, and small kettlebells. The kids learn the basics, without risk of injury and with amazing impact of their fitness and athleticism!


Jack, of the "Little Champs" classes, watches while the older kids use the small kettlebells and dumbbells.

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Today's Skill
Medicine Ball Clean and Jerk

Today's Workout
“Spic & Span Fran”
21-15-9
Medicine Ball Clean and Jerks
Jumping Pull Ups

Today's Game
Burpee Frog Jump Races

It might seem a little conflicting -- we require parents not to be on the floor while we are teaching the students, but we also require that they don't leave the premises. Why is that? Well, it's important for the children to have a clear idea of who they should be listening to and who's directions to follow, so while the kids are on the floor, the coaches are in charge. It's also important, though, that the family as a whole know what their child is accomplishing and be able to support and encourage them. Ideally parents get to look in and cheer, take photos and videos, and be a source of enthusiasm for their child as their child is then encouraged to work harder and learn more. In the long run, their child will accomplish more, knowing they've got that support!


Coach Shirley and Connor work on drawings of their workout, under mom's watchful eye.

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Today's Skill
Medicine Ball Clean

Today's Workout
Lil’ Cindy
As many rounds as possible in 10 min:
3 Jumping Pullups
6 Push Ups
9 Squats

Today's Game
Monkey in the Middle
-Ball must be picked up off floor as a clean. If the monkey catches the ball, both of the other students must do 3 burpees.

One of the great things about the environment here at CFLA Kids is that it is safe to try things and fail. It's that way in both the adult and kids classes, actually. It's pretty hard to learn things if you have to get everything right the first time, but it can feel really uncomfortable and vulnerable to make mistakes. We emphasize the importance of practice and improvement and celebrate successes. There really is NOT a downside to making mistakes and "failing" -- as long as you keep trying, you will eventually succeed, and the more you "fail" the more opportunity you have to learn.


Jonny is committed to his broad jump.

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Today's Skill
Mountain Climbers
Bench Dips

Today's Workout
As many round as possible in 10 min:
30 Single Jumps with a Jump Rope
20 Mountain Climbers (single count)
10 Bench Dips

Today's Game
Clean the Yard

Coordination is a skill that carries over to many things. Being able to coordinate our movements with what we see is as necessary for our regular daily lives, i.e. not tripping and falling on our faces, as it is for our sports and games. One of the tools we use to develop coordination is the dot drill. It's a little bit like hopscotch, but with an endless number of sequences and patterns that we can work on. There is also an element of accuracy and precision in being able to get your feet right on the dot and not just near it. It's great practice, and a fun game, too!


Jonesy goes over the dot drill with Kelsey and Cameron.

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Today's Skill
Jerk
Front Squat

Today's Workout
5 rounds, for time:
5 Jerks
15m Overhead Dumbbell Walk
5 Front Squats
5 Lateral Bridges, Left Side
5 Lateral Bridges, Right Side
50m Run

Today's Game
Build & Move A Fort