CrossFit Kids

Lauren Amato


How old are you? 14.

How long have you been doing CrossFit? About three and a half years.

What are your favorite CrossFit movements? My favorite movements are cleans and squats (front squat, back squat, squat cleans etc.)

How has CrossFit changed your every day life? When I first started CrossFit kids in 2011, I was in fifth grade and I wasn’t in great shape. I came to Quad City CrossFit and started coming twice every week. Eventually I began to see that I was losing weight and improving my overall health – I am thankful for that! CrossFit has also helped me become more agile and much stronger so I am able to do a lot of things most people my age can’t.

It’s been amazing to be apart of this young lady’s growth, not only as an athlete but as a person. When Lauren started crossfit she was this shy, quiet little kid who kept to herself. Now she is a leader of our class. The other kids look at her to be better. Her technique is flawless, her discipline and drive are there and her confidence has sky rocketed in the last couple years. To say that she has become a better all-around athlete since starting crossfit is a huge understatement but the thing I love is that it’s affected her everyday life. She’s someone who is looked at as strong, confident, giving, encouraging and hard working and I think being at this gym has helped shape that. This kid is impressive to watch and I can’t wait for what her future holds, in life, sport and crossfit. We’ve only just begun to scratch the surface. Now that her foundation is set, I believe she’s going to stay healthy and fit the rest of her life, and I for one, am pumped about that! – Coach Maddy

What sports do you play? Volleyball.

How has CrossFit improved your sports? CrossFit has made me much stronger, so I can jump higher and hit the ball harder. When we do conditioning and lifting for volleyball it’s easier for me than it is for the other girls because i have that CrossFit background.

What’s your favorite thing about CrossFit in general (not movement wise)? My favorite thing about CrossFit is probably the fact that I know I’m getting stronger and keeping myself in shape and I love doing it. I also love the people at QCCF because they have helped me become who I am today (especially my coach).

Your parents CrossFit… How important is it that they do it with you? My mom joined QCCF long before there was a kids program. When QCCF started coaching kids she was the one who made me try it and kept me going twice a week. Then my dad also started and it helps encourage me to keep coming to CrossFit and trying to get better.


CFK 2.12.14

Teens Class bustin’ out their WOD!


Skill: Power Jerk (They did an awesome job!! So fun to coach!)
WOD: AMRAP 10 Min:
5 Burpee Pullups
15 Situps
20 Lunges

CrossFit Kids Baseball
3 Forward Rolls
3 Squats
3 Burpees
3 Jumping Jacks
AMRAP 6 Min.




Teens Class
Skill: Sumo DeadLift High Pull
WOD: of:
Box Jumps
Goblet Squats
Sumo DeadLift High Pull

Cash Out: PLANK WARS! They made it 7:05 as a group! Pretty cool!

Warm Up: Obstacle Course
WOD: Partner Wod:
Over the wall
Forward Roll
Sprint Back

In honor of Cohen’s Birthday he got the opportunity to choose the game!! Bulldog it was.

CFK 2.3.14

WOOH HOO!!! Tonight was an absolute blast. We were having so much fun we forgot to take pictures! We had 19 kids/teens, how awesome is that?!

Front Squat
5 sets of 5-7 reps

10 Wall balls
10 Ball slams
10 Lateral jumps

Warm Up: Obstacle Course
WOD: Partner WOD
AMRAP 4 Min:
Bear Crawl down

As a courtesy when you arrive parents, if you could please come in the door located on the side the kids are going to be in. We would like to stay out of the adults way if possible. Also, make sure to bring your kids a water bottle and leave it on that side as well. Thanks in advance, QCCF Staff


Front Squat

KB Swings
Goblet Squats
Hand-Release Pushups

Cash out:
Accumulate 2 minutes of plank


Skill: Med Ball Squat Clean

WOD: 12 Minute AMRAP

At the start of every minute:
5 Med Ball Squat Clean Thruster Slams
4 Toes to Rings
3 Push ups
Rest for the remainder of the minute


Hip Mobility

WOD: 12 minute AMRAP

10 Ground to Overhead (10/15 lb plate)
30 meter walking lunges with plate OH
30 meter jog