Workout of the Day:
Weighted Pull-Ups
3-2-1-1-1
and then,
As many rounds as possible in 12 minutes of:
5 x 155/105 lb. Shoulder to Overhead Anyhow
10 x Chest-to-Bar Pull-Ups
20 x Squats

CrossFit Invictus Kids Summer Program
Written by Tabitha Stine

Interested in getting your kids exercising this summer in an exciting and challenging fitness program? Want them to begin understanding and experiencing the same benefits of CrossFit that you enjoy? Look no further. CrossFit Invictus Kids will be organizing a summer camp for kids 5 to 12 years old.

The CrossFit Invictus Kids Summer Fitness Camp will run from July 20 to August 14.

The Summer Fitness Fun Camp will be held on Mondays, Wednesdays and Friday from 9:00 to 11:45 a.m.  The format for each day will be as follows:

• 9:00 – 9:10 – Free Time
• 9:10 – 9:20 – Circle discussion of plan for day’s activities
• 9:20 – 9:45 – Ice Breaker/Warm Up 
• 9:45 – 10:00 – Instructional Time and Review of Movements
• 10:00 – 10:25 – Workout of the Day
• 10:25 – 10:55 – Snack Time and Nutrition Discussion with Active Participation
• 10:55 – 11:30 – Games
• 11:30 – 11:45 – Clean Up and Ready for Pick-Up

Fridays will follow a similar format, but will be held at the park on State Street to enjoy water activities and games.

Flyers for the Kids Summer Fitness Camp will be available at the gym. We guarantee that your kids will have an absolute blast!

If you are interested, and for more information, please contact Tabitha Stine at tabitha@crossfitinvictus.com.

Workout of the Day:
Overhead Squat
Work up to your one-rep max
and then,
For time:
Bodyweight OHS x 15
Chest-to-Bar Pull-Ups x 30
Bodyweight OHS x 10
Chest-to-Bar Pull-Ups x 20 
Bodyweight OHS x 5
Chest-to-Bar Pull-Ups x 10

The Character of a CrossFit Kid
Written by Tabitha Stine

I love teaching CrossFit to kids. The program is instrumental in improving brain function, building strength, increasing bone density and developing a growing child’s vestibular system – which manages equilibrium and balance. By enrolling your kids into this constantly varied program, there is no question they will receive the physical benefits it provides. What you may not expect is the positive influence that the program will have on the character of your CrossFit Kid.  

CrossFit Kids will help build your child’s self esteem. In this community kids view and define themselves not by how they look, but by what they can do. Self confidence is boosted when your kids set short term and long term goals and through hard work and perseverance, achieve successes. One of our kids, Aaron – who is 8 years old – just accomplished a goal this past Saturday by getting his first kipping pull-up. Yeah Aaron!!  

CrossFit Kids provides an opportunity for your child to experience both individual accomplishments and team victories. As a community of like minded individuals, your kids will learn to not only strive for their own personal successes, but also support the efforts and celebrate the achievements of their friends. We program relay races, group workouts, and team games in an effort to foster that collaborative spirit. 

The nature of CrossFit Kids promotes self-discipline. Your children will learn to focus and control their bodies. As they gain an understanding of the complex and demanding CrossFit movements, your kids will be challenged to strive for precise mechanics. Through their efforts they will begin to realize the value of hard work.

There has rarely been a time when these character traits were more evident than during last year’s CrossFit Games. Cyndi Rodi of CrossFit Kids HQ wrote an article entitled, “CrossFit Kids, Forging Future Achievers” (CrossFit Journal issue 72) in which she highlighted outstanding competitors Josh, Connor, Kallista, Mariah, and David. For those of us who had the pleasure of witnessing these teenagers compete, I couldn’t agree more with Cyndi’s praise of their character and poise. We all strive to see our kids rise to that same level of confidence, determination and strength. 

The growth of a child in any area takes time to develop. It requires patience on the part of parents; however, you can trust that in our CrossFit Kids program your little ones will grow stronger and healthier physically, mentally and emotionally. But most importantly, they will have BIG FUN! 

(Tabitha leads the CrossFit Invictus Kids program every Tuesday and Thursday at 5:00 p.m.)