CrossFit Defiance



CrossFit Kids and Teens at Defiance


At CrossFit Defiance, we offer both CrossFit Kids and CrossFit Teens classes two times a week, Tuesday's at 4:30pm and Thursday's at 4:30pm. Both these classes take place on the main gym floor.

Each class is one hour long—slightly longer than recommended by the CrossFit Kids seminar.  However we've had no problem filling the entire hour and keeping the kids occupied and happy. Classes are usually divided into four 15-minute activities, but once you account for all the kid-herding too and from class, water breaks, and transitions between activities, we’re really talking about 45 minutes of active programming. While we plan our programming ahead of time, we also always have a backup plan, which enables us to flexibly respond to what's going on in front of us. 

Kids class follow a format that encourages learning through fun and games whilst educating all at the same time. Fitness through Fun and games means we provide an active alternative to sedentary pursuits, which means less childhood obesity and all-around better health for our children. 

This weeks class:

Warm up:

4 Station Relay: Set up four cones in a diamond pattern.  Divide class into four groups and line them up behind each of the four cones.  The first player in line at cones 1 and 3 start with a baton.  On “Go”, players holding the baton run and hand off to the player at the next cone before going to the end of that line.  The batons and players advance around the cones until one baton catches the other or time is called.  You can vary methods of traveling between cones (skip, bear crawl, backpedal, etc).  With a smaller group, you can divide the class in half at cones 1 and 3 and have them run past cones 2 and 4 on their way to the other side.

Skill work:

Headers: Athlete stands while the trainer holds a foam dodgeball a few inches above his or her head.  On the command “Go!”, the athlete performs the dip and drive of a push press and attempts to bounce the ball directly up in the air off the top of his/her head (versus forward as you would in a soccer game).


AMRAP in a given amount of time of
7 Push press
10 yd Bear crawl
3 Handstand kick ups
10 yd Bear crawl


Hungry Hippos.


Our Teens Programs share a common goal along with our adult classes of increased athletic performance by making the teen athletes more explosive, more powerful, and stronger. By scaling speed, volume, load, and intensity, we can make each session appropriate for an elite high-school athlete and a teen simply looking to stay active and fit. Typical class follows a format very much similar to that and adult class would with the addition of an extra skill component after a WOD.

This weeks class:


Jump Rope Medley
30 Seconds each for as many different Jump Rope Skills as you know.
Then 3 Times through of:
15 Squats
10 Push Ups
5 Tuck Jumps


Wall Ball


3 Rounds for time of:
30 Wall Ball
30 Box Jumps
60 Double Unders



Muscle Up Skills and Drills

Interested in learning more or your child trying a class please email



Ashleigh TownsendComment