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CFLA Kids 2013 Summer Camp

Posted by Shirley Brown : Monday, Jul 08, 2013

Kids Camp 2013
Get your kid off the couch and into camp with us!

Soccer Flexibility Basics

Posted by Shirley Brown : Thursday, Aug 30, 2012

As an athlete your body is your machine, which means is must be treated as such. With proper fuel, strengthening, conditioning and stretching you will perform and feel your best. We recommend that you do these stretches daily, and if that's not possible, do them as often as possible. Do them while watching TV or right before bed.

**Hold all stretches 20-30 seconds**

Standing Quadriceps Stretch
1. Standing one leg, grab your opposite ankle and pull your heel into your buttocks.
2. Your bent knee should stay parallel with your standing leg rather then being pulled behind.
3. Push your hips out to increase the stretch and remember not to grab the ankle joint.
4. Repeat for the opposite side.

Sitting Groin Stretch
1. Sit with knees bent at 90 degrees.
2. Place the soles of your feet together to 'splay' your knees outwards.
3. Gently use your hands or elbows to push your knees downwards.

Standing Calf Stretch
1. Using a wall or bar to support you, place one leg outstretched behind you.
2. Keeping the other leg bent lean against the wall to apply pressure to your beg leg.
3. Make sure you keep your back heel flat on the ground.
4. Repeat for the opposite side.

Lying Piriformis stretch
1. Lie down face up, bend one knee and raise the other leg (the side to be stretch) and place the ankle of this leg on the bent knee.
2. Now loop your hands round the thigh of the bent leg, keep your head and shoulders on the ground.
3. Slowly pull the bent leg in towards you so that you feel the stretch in the hip of the leg that is crossed over and the stretch.
4. Repeat for the opposite side.

Our soccer girls logging their wod

Today's Skill
Kettle Bell Sumo deadlift high pull

Today's Prodigy Workout
“Sumo Half Cindy”
AMRAP 10min
5 pull ups
10 push ups

Today's Weightlifting
Front Squat

Nutrition Basics for Teen Athletes

Posted by Shirley Brown : Thursday, Aug 23, 2012

By Danette Rivera

Competing and performing at your athletic best is more than just a matter of training, practice and "keeping in shape." Your body needs support in the form of proper nutrition, hydration, and rest in order to keep performing at peak levels.

When you train at a high level, food becomes fuel. You’re not only trying to perform at your best, but as a teen you are still growing and your schedule is probably jammed with many other things like school, homework, training, competing, friends, clubs, work, and family so proper nutrition is so important to not only perform at your best but feel your best, too. A teen athlete needs between 2,000-4,000 calories, and these calories should mainly come from healthy sources. Too few calories will cause your performance to suffer, and for girls, it can negatively impact your hormone balance, leading to long-term consequences on bone health.

So, what should you eat?

Fruits, vegetables, and grains are dietary staples. They should make up three-fourths of every meal. These foods provide carbohydrates. Carbohydrates are your primary fuel source when you're working hard at practice, and you only have a very limited supply of these carbohydrate fuel reserves in your body. That means you need to replace on a daily basis what you use up during exercise. If you don't, you'll be dragging at every practice and workout, and failing to deliver during competitions. These foods are also storehouses for essential vitamins and minerals, as well as fiber. Consume 5-9 servings of fruits and vegetables each day:
• Fruits include apples, bananas, oranges, tangerines, berries, melons, and so on. Whole fruits are preferred over fruit juice. Fresh always beats canned. Frozen is next best after fresh.
• Vegetables include carrots, celery, lettuce, salads, kale, broccoli, cauliflower, Brussels sprouts, green beans, peas, corn, and so on. Again, fresh is best. Try to eat vegetables raw as often as possible. Steamed or roasted with a little crunch is next best. Big salads with a variety of veggies with beans or added chicken makes a great meal.
• When it comes to grains, choose them whole when you can: oatmeal, brown rice, quinoa, whole wheat pasta, sweet potatoes, and whole grain or sprouted bread are great sources.

Protein foods should make up the other fourth of your meals. Healthy protein foods are lean meats, chicken, turkey, fish, nuts, eggs, beans, and tofu. Protein foods provide amino acids, which are the building blocks your body uses to make all kinds of different proteins, including muscle tissue. Protein foods are also good sources of iron, which is an important mineral you need to maintain your energy level. A good, practical way to get healthy protein sources is to bring a couple of sandwiches to school to eat during breaks and at lunchtime. Peanut butter and sugar-free jam, chicken, tuna, and turkey sandwiches, fresh cut veggies all fit the bill. Keep fresh fruit or Clif or Luna bars in your athletic bag. A bag of nuts with dried fruit also makes for a good snack, and the fats in nuts are particularly healthful.

We are not big on dairy, adding some yogurt to your diet can help with digestive health. Some string cheese or cottage cheese as a snack can give you extra needed calcium and Vit D.

Fat is a great source of muscle fuel. Try to steer clear of the unhealthy versions. Fast food, processed snack foods, fried foods are all examples of unhealthy forms of fat with little nutritional value. Long-term, when consumed in excess, these fat sources can be harmful to the heart. Healthy fats are found in fish, such as salmon; and a variety of plant sources, such as nuts, avocados, and vegetable oils like canola, coconut, and olive oil.

The single largest contributor to fatigue during exercise in high school athletes is dehydration. Dehydration can also lead to serious adverse health consequences. Your muscles generate heat during exercise, and sweating helps to cool you off. Sweat is primarily composed of water and dissolved minerals known as electrolytes. Thirst during exercise doesn't kick in until well after you're dehydrated and your performance is already suffering the consequences. Fortunately, dehydration can be avoided, but you need to hydrate before, during, and after exercise. Water is always your best bet. Coconut water is naturally filled with electrolytes. Gatorade has electrolytes, but it is also filled with sugar and not always the best option. You should avoid energy and caffeine drinks. These will give you a boost at first, but you’ll end up dehydrated, full of sugar, and less energized than they started.

Being an elite athlete is not just about training. Nutrition, rest, and stretching play just as much a part in becoming the best athlete you can be.

Here a great resource for healthy recipes:
Here are some good ideas for healthy snacks:

Green Strawberry-Banana Shake
8oz of orange juice
handful of spinach
4-5 strawberries, fresh is best; frozen ok
6-8 ice cubes
One ripe banana
Put all ingredients in a blender, blend until smooth.

Smoothie prep

Today's Skill

Today's Prodigy Workout
AMRAP 12min
250m row
10 Floor DB bench press
10 Goblet squats

Today's Weightlifting
Push Press

Breaking the Glass Hurdle: Women’s Firsts in the 2012 Olympics

Posted by Shirley Brown : Thursday, Aug 02, 2012

By Danette Rivera

Baron Pierre de Coubertin triumphantly revived the modern-day Olympics in 1896 declaring, “All sports must be treated on the basis of equality.”1 As to why women weren’t allowed to compete in these first Games, de Coubertin explained that allowing women is “impractical, uninteresting, unaesthetic and incorrect." I guess he didn’t mean equality equality. Even the ancient Olympic Games added the Heraea Games in 6 BC for women athletes to compete in honor of goddess Hera. This is not to say that the ancient Games were equal, but did we really have to start from scratch 2,300 years later, Pierre?

We were first allowed to compete in the 1900 Olympic Games in tennis and golf wearing long gowns. We wore long, wool garments when we were allowed to compete in swimming in 1912. The International Olympic Committee (IOC) was possibly trying to drown us rather than keep us decent. In 1928, women competed in track and field events for the first time, but “because of the exhausted condition of some of the women at the end of the 800 meter final, [women’s track & field] was dropped from the Olympic program until 1960.”2 God forbid we should breathe hard and sweat at the end of competition.

We’ve been tossed sports throughout the years ever since. The latest being: the introduction of women’s shooting events and the marathon in 1984, and then women’s judo in 1992. We couldn’t compete in Olympic weightlifting or the hammer throw (yes, this is still a sport) until 2000. 2012 marks the first year women will compete in boxing at the Olympic level.

Read full article here

As we celebrate the thirtieth Olympic Games, we are still setting significant milestones for women in the Olympics. One hundred and sixteen years after the Games’ modern-day revival, we are still fighting to prove our legitimacy as athletes at every level.

Olympic Hopeful? Possibly

Today's Skill
Toes to Bar

Today's Prodigy Workout
AMRAP 10min
5 Toes to Bar
7 Box Push Ups
9 Box Jumps

Today's Weightlifting

What are you getting out of CrossFit?

Posted by Shirley Brown : Wednesday, Jul 25, 2012

I bet all of you reading this could tell me something completely different about what you are getting from CrossFit. You all probably have different reasons for joining CrossFit. I first joined because I wanted a place to get a great workout and needed something new and different. But have gotten so much more. I have a wonderful community, a job and have increased my strength and confidence. I wanted to share just a few things that you and or you child can gain from doing CrossFit.

-A higher level of fitness
-Better Health
-Communication Skills
-Injury prevention
-Stress Relieve

Please share what you have gained from CrossFit!

Matthew writing in success journal

Today's Skill
Jumping Rope

Today's Little Champs and Champs Workout
100m Run
75 Jump ropes
100m Run
50 Squats
100m Run
25 Push ups

Today's Game
CrossFit Tic-Tac-Toe
* a missed throw = 5 front squats (skill of the month)

Always Inspired

Posted by Shirley Brown : Wednesday, Jul 18, 2012

Whenever I go to the CrossFit games or any CrossFit competition it gets me inspired. This is regardless of whether I'm participating or spectating. I absolutely love CrossFit and have been doing it for a little over 4 years. I love it because it keeps me engaged and I love the community aspect of it all. When I'm watching the athletes I'm inspired by the hard work they have all put in and how much they WANT it. It's amazing to see all those athletes work so hard and keep cool while doing it. But it's not just the competitive athletes that inspire me. I'm also inspired by the kids I coach and the adults I workout with too. They surprise me each time I see them, whether it be learning to do something new, doing something they didn't think they could or pushing themselves through a challenging workout. Thank you to all of you that inspire me. Keep it up!

Augie and Maxi climbing rope

Today's Skill
Front squats

Today's Little Champs and Champs Workout
Tabata Mash up
Jump Rope and Front Squats

Today's Game
Musical Medicine Balls

The CrossFit Games are HERE!

Posted by Shirley Brown : Thursday, Jul 12, 2012

The 2012 CrossFit games are now upon us and this weekend we will have NO kids or prodigy class because of it. Now that doesn't mean you shouldn't exercise. Quite the contrary. You should exercise daily and if you need a little inspiration check out the CrossFit Games. Go to and see up to date stories and video or better yet, tune into ESPN3 to get live streaming of the event on Friday, Saturday and Sunday. This event will crown "the Fittest woman, man and CrossFit team on earth". If you were lucky enough to get tickets to the Home Depot Center down in Carson, stop by lot #17 to check out a special invite only competition for CrossFit kids. These kids are some of the best youth athletes out there and will be doing their thing so you can all see. I would highly recommend checking it out. Good luck to all the athletes and have fun.

Maya getting serious with the KB

Today's Skill
1 Arm Overhead squats

Today's Little Champs and Champs Workout
AMRAP 10min
10-1 Arm Overhead squats
10 Sit ups
10 Burpees
50m Run

Today's Game
Clean the Yard

Injury prevention in kids

Posted by Shirley Brown : Wednesday, Jun 27, 2012

Kids these days are really busy. I'd even say they are over scheduled. So, it's no surprise to me that when I introduce a new parent to CrossFit Kids their concern is their child is too busy already. I'm all for kids playing sports as I think sports are important. I'm also for kids being involved in other activities besides sports like music and art. Each child has a special way of expressing themselves and phyiscal activity/sports might not be it, but every kid should be given the opportunity to try. What I'm getting at is that sports are great but keep them in moderation. I'm not saying you should limit how much physical activity your child gets, they can really do as much as they like. If you have a child that is specializing in a sport at young age they run the risk of getting a repetitive use injury. These can be prevented with proper rest and good strength and conditioning (Try CrossFit Kids) Check out this article in the CrossFit journal about injury prevention and how CrossFit can help!

Richie has focus

Today's Skill
Medicine ball cleans

Today's Little Champs and Champs Workout
AMRAP 10min
5 Medicine ball Cleans
10 sit ups
20 rope skips

Today's Game
Rope swing free play time


Posted by Shirley Brown : Wednesday, Jun 20, 2012

This past Saturday was Personal Record day. We had a great turnout of 18 kids that are part of our lil champs, Champs and Prodigy program! It was an awesome day in terms of my athletes working hard and setting records. Everyone was really well prepped and did amazing. It just goes to show what a room full of support will do for you. My runners ran fast, my flexed arm hangers held tight and the older kids in our teen program were truly an inspiration to some of our younger kids. When I see my group of kids work together as a team and learn and inspire from one another it really makes me happy. I'm so very proud of all of you for showing up and working hard. Congratulations!

CFLA kids PR day Spring 2012
All my kids on Personal Record Day- June 16th

Today's Skill
Plank and hollow position

Today's Little Champs and Champs Workout
150m Row
6 plank ups
6 pull ups
50m Run

Today's Game
Eggs on a stick

Growing up

Posted by Shirley Brown : Wednesday, Jun 06, 2012

The other day I was talking with a friend and we were remembering all the things we wanted to do as as child when we grew up. I had a list that wasn't super long, but interesting for sure. First on my list, ballerina. I had a very inspirational teacher named Karen when I was younger, she made ballet fun. I also saw beautiful ballerinas on TV and thought "that's what I want to do". Next on my list was a mortician. Strange as it may sound, I thought it would be awesome to do peoples make up. Third on the list, a floral nurse. You might ask, what is floral nurse? It's something I made up, I love helping people and I love flowers, so why not make a job that does both? After my prerequisites in college I started nursing school and finished with a degree in health promotion fitness management. So, nursing didn't work out, but I took a stab at it. After college I worked at a floral shop, delivering, arranging and enjoying flowers. Now that I am "grown up" I love what I do. I get to help people feel better through getting them moving and educating them about fitness, nutrition and finding balance in their life.

What does your kid want to be when they grow up and how are you encouraging them?

Maxi working on her rope skills

Today's Skill
Rope Climb Anchors

Today's Little Champs and Champs Workout
Personal Record Day Practice

Today's Game
Clean the Yard

Announcing-Personal Record Day, June 16th

Posted by Shirley Brown : Wednesday, May 30, 2012

It's always nice to get acknowledged for work done. That is exactly why we will be hosting Personal Record day at CrossFit LA on Saturday June 16th. All kids from the program will meet and show off their improved level of fitness and the new skills they have been learning. We have been planning, practicing and preparing each day at class for this special day. By now your child should have chosen an event and shared it with you, if not- ask them! I look forward to seeing all of you there, friends and family are welcome to come cheer, support and congratulate!

Mark the calendar: June 16th, 1-3pm at CrossFit LA-All ages groups are participating.

CFLA kids just hanging around

Today's Skill
Medicine Ball Cleans

Today's Little Champs and Champs Workout
Personal Record Day Practice

Today's Game
CrossFit Concentration

CFLA Kids hike this Sunday!

Posted by Shirley Brown : Wednesday, May 16, 2012

This Sunday we have a special outing planned, we are headed out for a hike. Hiking is one of my favorite things to do as I get to be outside in the sunshine while exerercising and enjoying nature. The last hike we took the group on was at the end of last year and we had fun. Hiking is the perfect time to get to know other students as well as see if the fitness you are developing in the gym helps you outside of the gym. We are headed to Paseo Miramar and will meet at the trail head at 3pm. If you need a little convincing here is an Article on the benefits of hiking, feel free to read it or just join us!

Oliver catching some air

Today's Skill
Push press and push jerk

Today's Little Champs and Champs Workout
AMRAP in 8 min
7 Dumbell Shoulder press
Run to the tree
7 Dumbell Push press
Run to the tree
7 Dumbell Push jerk
Run to the tree

Today's Game
Eggs on a stick
(if you drop your egg you must complete 3 pull ups)

CFLA kids News

Posted by Shirley Brown : Wednesday, May 09, 2012

The year is just flying by and I'm so happy to have all of you here with me. We've got a few changes that have happened and things to note so I thought I would share them on the blog.
- Monday Classes run from 4-5pm and include all ages 5-12 years old (this is a trial schedule to see if it works-so attendance does matter)

- Saturday, May 12th- No Classes. I will be competing at the Southern California CrossFit Regional even with my team from CrossFit Los Angeles.

- Sunday, May 20th- Hike at Paseo Miramar. We will hike from 3-5pm, all friends and family are welcome. Please RSVP to shirley at Crossfitla dot com

- Monday, May 28th-No regular class. Join us for Memorial Day Murph workout. More details to come.

The Rosen Boys enjoying larabars

Today's Skill
Pull ups

Today's Little Champs and Champs Workout
Push ups

Today's Game
Draw a balanced lunch

Why CrossFit for kids?

Posted by Shirley Brown : Thursday, Apr 26, 2012

CrossFit Kids is still kind of new. Some of you might say, why not just do sports. Some of you reading this might now even know what we do or why we do it. Well, let me tell you there are many reasons why CrossFit Kids is a awesome activity for your kid.
1. Kids need to move- it's a fact and part of growing up, kids need physical activity. We have way too many things in life that promote inactivity. So, I teach kids moving and and feel better.
2. It's FUN! It's actually a lot of fun. Many of our students don't really know that they are working out. They are having such a good time moving, laughing and playing that the "workout" doesn't seem like anything more than play
3. Kids will get much more than improved fitness from CrossFit LA kids. We use fitness as a method to teach about responsibility, commitment and self confidence. Each day your child comes here we challenge them. We challenge them to make them better, better kids and better people!

Mina- a year older and a little better everyday!

Earth Day Event-This Sunday!

Posted by Shirley Brown : Wednesday, Apr 18, 2012

Please join CFLA kids this Sunday from 2-4pm to celebrate Earth Day. We will plant seeds, exercise and learn about fueling our bodies!
Earth Day event- April 22nd Today's Skill
Knee ups

Today's Little Champs and Champs Workout
AMRAP in 10 minutes
5 Knee ups
6 burpees
7 Squat jumps

Today's Game
Pick a Personal Record to attempt

Whole Life Challenge comes to an end

Posted by Shirley Brown : Tuesday, Apr 10, 2012

The Whole Life Challenge has come to and end. I'm so proud of each and everyone of you that joined in. A special shout out to Hannah Goldsobel and Mina Rivera, who scored on the score board until the end! Totally awesome. I would love to hear some feedback from all of you who participated about what went well and what didn't. And of course, your favorite take away from the challenge!

Go Hannah and Mina!

Sticking with it!

Posted by Shirley Brown : Monday, Mar 26, 2012

This challenge is hard! I mean it's hard until everything becomes a habit. According to Marc Sisson, who came and spoke last week, he said it takes 21 days to form a habit. We are well over 21 day mark and it looks like just a couple of you have formed a habit of logging your scores and living a new lifestyle. It's true, I do think some of you have changed habits, actually I know for sure some of you have changed habits, but the point logging might not be one of them. I'm so very proud of all of you that have made changes in your life. Keep up the good work!

Prepping for Push-up Hockey!

Today's Skill
The Rings

Today's Little Champs and Champs Workout
Lil Cindy
3 jumping pull ups
6 push ups
9 squats

Today's Game
Clean the Yard

Tuesday, March 13th

Posted by Shirley Brown : Tuesday, Mar 13, 2012

Michael doing push ups!

Today's Prodigy Workout
Tennis Ball Race!
AMRAP 10 Minutes
How many lengths of the floor completed after pulling the mystery-movement tennis ball from the hat! Could be any number of 5 movements.
(3 burpees, 8 squats, 5 push ups, 8 sit ups, 4 jumping lunges)

Today's Weightlifting

Monday, March 12th

Posted by Shirley Brown : Monday, Mar 12, 2012

Today we begin week 5 of the Whole Life Challenge. That means we have made it halfway through. Congrats to all of you who have adapted a new way of living and are continuing to log points. This weeks challenge is to practice a skill. You must devote 10 minutes per day to this skill. The skill can be anything you like, shooting a basketball, working on pull ups, running, jumping rope, handstands, practicing music or even drawing. Please share below what skill you will be practicing all week long. Starting today, Monday all the way through sunday. You must practice the same skill all through the week!
Some serious yard cleaning happening here!

Today's Skill

Today's Little Champs and Champs Workout
Lil' Fran
Pull ups

Today's Game
Draw a Thruster

Tuesday, March 6th

Posted by Shirley Brown : Tuesday, Mar 06, 2012

Our prodigy students doing the buddy carry!

Today's Prodigy Workout
5 rounds for time:
10 jumping jacks
10 push press
10 mountain climbers (2 count)
10 push ups
10 squats

Today's Game
Clean the Yard

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CFLA makes’s 27 Most Innovated Gyms in America at #19. “...what makes CrossFit LA stand out from most gyms (CrossFit or not) is its programming. Developed by head coach Kenny Kane, the Mastery Training Template doesn’t just make you stronger and faster.  It goes one step further by emphasizing mental toughness, mindfulness and intention, skill mastery, CrossFitLA Imageconsistent growth, playfulness, and having fun along the way.”

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