CrossFit Salus Kids At Home Workouts Summer

crossfit kids games

CrossFit Salus Kids At Home Workouts Summer


Integrity: Do the right thing (even when no one is watching)


Squat, Perfect Pushup, Jump Rope

CrossFit Kids WOD

Warm Up: Run around the cones and FREEZE when the music stops to do exercise (plank, sit up, perfect pushup, squat)!

“Jack in the box” Squats: Squat slowly down, hold down and then “spring!” out, standing up strong.

WOD: AMRAP in 6 minutes

3 squats at door
crab walk to cone (half way)
3 tuck jumps at cone
bear crawl to wall
run back to door

Learn How to Take Your Heart Rate

Let’s learn how to measure your HEART RATE.

A person’s heart rate (pulse), is the number of times the heart beats per minute. The heart is a special muscle because of what it does for us. The heart sends blood throughout our body. That blood provides our body with important oxygen and nutrients… it also carries away waste.

To find your pulse in your neck, place two fingers on your Adam’s apple in your throat (that’s the part that sticks out and moves when you swallow). Gently feel to the side of it, and you will find your pulse.

Count the number of beats (pulses) for 15 seconds.. Take that number and multiply it by 4 to find your heartrate in beats per minute. For example, if you count 25 beats (25 x 4 = 100 beats per minute.)

Take your pulse before you start (best if done first thing in the morning)- this is your ‘resting heart rate’. Record your heart rate again after exercise and note the difference.

Did you Know? A child’s heart typically beats faster than an adult’s.

CrossFit Kids WOD at Home

AMRAP in 7 minutes

5 perfect squats
burpee broad jump (about the length of your driveway)
5 tuck jumps at one end
bear crawl to other end
5 perfect pushups
run down driveway and back


CrossFit Kids Game

Sponge Bucket Relay

Divide kids into two teams (adults can play, too!)

Place cones 50 feet apart.

At the starting cone, place two buckets filled with water, each with a sponge, and place two empty buckets at the other side.

On trainer “3-2-1 GO” the first child in line dunks the sponge into the water and then runs the sponge to the other side, squeezes water out of the sponge into the empty bucket and runs back to the starting line.

While the teammates are waiting, they must be doing jumping jacks or squats. The team with the most water in their bucket when time is called wins.


Jump Rope in :45 seconds

How many successful skips can you do in :45 seconds?


Self Defense Series

We are excited to announce our upcoming Self Defense Series with Sensei Benny Gonzalez. Join us for a 6-week series on Mondays at 4pm starting May 16.

You have the strength, learn how to use it in the beautiful art form of karate and self defense.

Self Defense

This specialty self defense workshop is specifically designed for adults and kids ages eight and over. Sensei Benny creates practical drills that kids can remember and use to protect themselves in situations such as bullying and opposition from larger aggressors.

From elementary students to high school students to adults, Sensei Benny has the self defense fundamentals that everyone should know.

  • Learn self-confidence, problem solving and situational awareness.
  • Learn how to reduce your risk and walk away with basic life-saving drills.


Adults and kids/teens (ages 8 and over) are welcome to attend.

You do not have to be a member to participate.


Mondays at 4pm

May 16, May 23, June 6, June 13, June 20, June 27


Cost for the series is only $20.

What to Wear

Attendees should wear all white or all black comfortable attire. These classes will be taught in a traditional karate style.


Reservations are required and open now at

If you’re not a member, please contact so we can forward you the waiver in advance.

Space is limited. Reserve now.

About Sensei Benny Gonzalez

Benny started karate 36 years ago after she was mugged in an elevator and felt helpless by the ordeal. She is currently a sensei, which is 4th degree black belt, studying Josan Lu Karate under Shuseki Shihan Sana in Garwood, NJ.

In addition to teaching karate whenever possible, she also teaches self defense regularly.

I think it is important for everyone, especially women and children, to be more assertive in certain situations. My motto is “it is better to know it and not need it, then need it and not know it.”

Benny has been a member at Salus for about 5 years and also attends with her husband and son as well. We think she’s pretty amazing!

I would love to add that Salus is the perfect complement to my karate. Since I started CrossFit, my upper body and kicks are stronger. I also have more energy which is something I thought at my age would not happen. I am thankful for the opportunity to give something back to this wonderful community and would like to thank my inspirational teachers.

Earn Your Girl Scout Staying Fit Badge

girl scout staying fit badge
If you need some ideas for your Girl Scout Staying Fit Badge, you’ve come to the right place. Through games, fitness and activities, the Salus Coaches will teach your girls how to stay fit and healthy in a safe, fun environment.

Studies Show Exercise is Good for the Body and the Brain

Healthy bodies mean healthy minds. Keeping kids physically fit is not only good for the body, but studies show it’s good for the brain and helpful in the classroom (or virtual classroom), too! Exercise appears to stimulate brain growth, boost cognitive performance and help kids focus. It may even make it easier for kids to learn and achieve.

Help your child learn to love exercise with through fun fitness and exercise games and activities at Salus.

Earn Your Girl Scout Staying Fit Badge at Salus in Middletown NJ

The Girl Scout Staying Fit badge teaches scouts the different ways to get strong and stay healthy. And at Salus in Middletown, NJ, we know how to make fitness fun, safe and effective for kids of all ages.
To earn this badge at Salus, Girl Scouts will learn about fitness, stretching and healthy food to stay strong for life. Plus, they’ll have fun doing it! When you’ve earned the Staying Fit Badge at Salus, you’ll know what you need to get strong and stay that way…for life.

Schedule Your Private Group Class for the Girl Scout Staying Fit Badge

Contact to learn more.

Athlete of the Month: Trade Girgus

Five years old. FIVE! That’s when Trade started CrossFit in the CrossFit Salus Kids program. Now, he has evolved into a well-rounded CrossFit Salus Teens athlete!

Coach Gino says, “Trade is focused and responds to coaching with consistency. With the support of his parents Mark and Amy, he comes in prepared for every class, with a strategy and ready to challenge himself to be a better version of himself! I’m very proud of his progress and look forward to seeing him continue to thrive.”

CrossFit Salus Teens TradeThank you for motivating us to try our best every day, Trade!

Meet our CrossFit Salus Teens superstar Athlete of the Month, Trade Girgus…

1. Trade, when and why did you start CrossFit?

I started CrossFit when I was 5 in the kids class where Coach Angie taught me all of the basics. This got me to where I am today. I had started CrossFit because of my dad when he first signed me up.

2. How has your performance changed since you started CrossFit?

I have gotten much stronger and my skills have improved a lot since I started. Some of the things I can do now I wouldn’t even have thought of doing when I first started.

CrossFit Salus Teens Trade3. Are there exercises you can do now that you couldn’t do before?

A few of the things I couldn’t do before I started were pull-ups, handstands, jump rope and toes to bar, but after I kept practicing I became stronger and learned new skills and become better at stuff I had already learned

4. What’s your favorite thing about CrossFit?

My favorite thing about CrossFit is the great feeling you get after finishing a very challenging workout, especially when you feel that you tried your hardest and did good.

5. How has CrossFit changed you in other ways?

CrossFit has changed me in many ways.

One way CrossFit has changed me is in sports, it has made me a better athlete.

Another thing CrossFit has done for me is it has made me aware of how I eat. Because of this, I make better decisions when it comes to food.

6. How do you describe CrossFit Salus Teens to your friends?

I tell them that is it very fun and it is a good way to get exercise and to stay healthy.

7. What keeps you motivated to continue?

My dad pays for it, so I make sure I go to every class I can, LOL

8. Favorite lift?

Some of my favorite things to do in CrossFit Salus Teens class are deadlifts and pull-ups.

9. What advice would you give to a newbie just joining CrossFit Salus Teens?

I would tell them to always try their best and to keep doing it, because the more you practice and continue with it the better you will get and the more fun you will have.

10. What is your next goal to accomplish?

My goal is to get better at double unders and to be able to do a handstand push-up.

CrossFit Salus Teens Trade11. If you could design your own WOD, what would it look like?

First there would be no running, LOL.

It would probably consist of pull-ups, sit-ups and rowing.

12. Favorite thing to do for fun?

My favorite thing to do would be to go to Disney World with my dad.

13. Favorite healthy meal….and favorite “fun” meal?

My favorite healthy meal is grilled chicken, broccoli and brown rice.

My favorite “fun” meal would be a plate full of tacos.

14. If you could be an animal, what would you be and why?

If I could be any animal I would be a squirrel, so I can throw acorns at people and get away with it.

15. Favorite motivational quote?

“Today I will do what others won’t, so tomorrow I can do what others can’t.”

16. Interesting fact not many people know about you.

An interesting fact not many people would know about me would be that I love cucumbers.

Celebrating YOUR Success

Every month we feature a new “Athlete of the Month” like Trade, at CrossFit Salus. This is a member who has stuck out to us one way or another because of their amazing progress, grit, gains and community.

We love featuring these athletes – they inspire and motivate us every day.

Read their stories to help you stay focused and motivated, too.

CrossFit Kids Fall 2018

Please be aware that Saturday, September 15, we will conduct class outside. Have your child come dressed, hydrated and ready to have some outside fitness fun!

Some more important reminders below:


  • Wednesdays 4:45-5:15pm
  • Saturdays at 10:15-10:45am (same time)

As usual, please reserve your child a day or two advance so I can plan for the appropriate number of kids (equipment needs & layout) in class.


New KIDS Salus tshirts, tanks & hoodies (pullover & zip)!
Order your tshirt and hoodie for fall now.

?GAME ON: Healthy Kids & Teens Challenge?GAME ON Healthy Kids & Teens Challenge


Join the 2-week healthy kids & teens challenge.
Open to any kids or teens (they don’t have to be a member), so, please forward to a friend.
The challenge starts in October.
Our goal is to help kids and teens understand the impact of their daily choices so they can have more energy, become more aware and achieve sustainable results.
Find out more about what the challenge will cover here.

(PARENTS) Join the “FALL BACK” Foundation Nutrition & Lifestyle Challenge

21-Day “FALL BACK” Foundation Nutrition & Lifestyle ChallengeParents, put your oxygen-mask on first… your 21-day challenge starts in less than 10 days. Using nutrition as our foundation, we’ll also focus on individualized hydration, exercise, mobility, sleep and motivation goals.

Check out your challenge details here.

I’m really excited for the fall and I hope you are, too!
Please let me know if you have any questions, I’m always happy to chat.

Be sure to follow us @foundationnutritioncoach & @crossfitsaluskids to stay in the know.
Got a minute? We’d love some review love online. Please drop us a quick note on Google to help us spread the word about our program in the community.

CrossFit Salus Kids February 2018 Homework


kids class
CrossFit Kids February 2018 Theme: Character: Strive to be the best you can be!

CrossFit Kids February 2018 Theme:

Character: Strive to be the best you can be!

Work hard and have fun!

CrossFit Kids February Skills:

    • Rowing
    • Single Arm DB Cleans
    • Pull ups

February CrossFit Kids Challenge:

5 wall climbs every ODD day

20 sit ups every EVEN day


What you’ll need: Spy two trees about 100 yards apart, bundle up & get outside

Warm up: Run to tree and back, bear crawl to tree, crab walk back

AMRAP in 12 minutes:

  • 1 Sprint to designated tree and back
  • 10 pushups
  • 15 squats


Warm up:

  • Jump Rope practice 5 minutes.


Age in # Rounds

  • 20 jumping jacks
  • 15 stair jumps
  • 10 sit ups
  • 5 burpees
  • 1 perfect pushup


Warm up 3 rounds: 1 lap around the house, 15 squats, :15 second plank


1 time through:

  • 50 jump rope
  • 10 pushups
  • 50 jump rope
  • 10 sit ups
  • 50 jump rope
  • 10 toes to wall
  • 50 jump rope


CrossFit Salus Kids January 2018 Homework


CrossFit Salus Kids 21 day plank challenge

CrossFit Kids January 2018 Theme:


CrossFit Kids January Skills:

    • Rope Climb Progressions
    • DB Cleans
    • Rowing

January CrossFit Kids Challenge:

21-Day Plank Challenge

CrossFit Salus Kids HomeworkHOMEWORK 1

Set one long term goal (what you plan to accomplish by the end of January).

Break it down: Every Sunday, set two short-term goals (what you plan to accomplish each week).

Stay motivated: Write it down, tape it on your mirror, tell a friend.


Warm up:

  • Jump Rope practice 5 minutes.


10 Rounds

  • 5 situps
  • 4 pushups
  • 3 squats
  • 2 burpees
  • 1 wall climb

CrossFit Salus Kids Homework


Warm up 3 rounds: 1 lap around the house, 15 situps, 15 plank


3 rounds

  • 12 jumping jacks
  • 9 pushups
  • 6 burpee kick up to handstand on wall with 2 second hold


CrossFit Kids December Homework


CrossFit Kids December 2017 Theme:

CrossFit Salus Kids Homework

MOTIVATE. Be a good role model. Inspire others.

CrossFit Kids December Skills:

    • Rope Climb Progressions
    • Knees to 90 >  Toes to Bar
    • Thrusters

December CrossFit Kids Challenge:

Get outside and play for 10 minutes a day

(seriously!) We love sneaky exercise that’s FUN!


Warm up:

  • Jump Rope practice 6 minutes. At the top of every minute, do 2 burpees.
  • 20 jumping jacks
  • 1 minutes plank

CrossFit Salus Kids HomeworkWOD

# Rounds (#=age)

  • 5 pushups
  • 10 situps
  • 15 squats


Warm up 2x

  • Jump rope to one song
  • 1 Minute Plank rotations (elbows, hands, side/side)

WOD: 10 minute AMRAP

  • 5 burpees
  • 10 tuck jumps
  • 5 squats
  • 10 situps


Reminder for Parents

In effort to improve your child’s progress and development within the CrossFit Salus Kids program, we are encouraging more structure and consistency with attendance. Therefore, please be aware that all 5-packs now have an expiration of 6-weeks.. Also, reservations are required ahead of time.

CrossFit Salus Kids November Homework


CrossFit Kids November 2017 Theme:

Community: Give back to your community. Volunteer.

CrossFit Kids November Skills:

    • Pullup
    • Pike Pushups
    • Toes to Bar

CrossFit Salus Kids Homework November CrossFit Kids Challenge:

Flexibility: Get bendy for 3 minutes every day


Warm up 2 rounds:

  • Jump Rope 2 minutes
  • 15 pike sit ups
  • 5 perfect pushups

WOD AMRAP: in 10 minutes

  • 3 kick up to handstand
  • 10 squats
  • 5 pushups with feet on couch
  • 20 jump rope attempts


Run 1 mile for time


Warm up 2x

  • Jump rope to one song
  • 1 Minute Plank rotations (elbows, hands, side/side)

WOD: AMRAP in # minutes
(# reps=your age):

# burpees
# Seal jacks
# sit ups
# Plank jacks
# perfect push ups



Create your own WOD using the following:
AMRAP in _____
____ wall sit
____ wall climb
____ toes to wall

Note for Parents

In effort to improve your child’s progress and development within the CrossFit Salus Kids program, we will be encouraging even more consistency with attendance. Therefore, please be aware that all future 5-packs will have an expiration of 6-weeks rather than 2 months.

CrossFit Salus Kids October Homework


October Theme:

Teamwork! Work as a team, help each other succeed, cheer everyone on, cooperate.

October Skills:

    • Perfect Plank (Challenge of the Month!)
    • Get inverted – handstands
    • Knees Above 90 > Knees to Elbows > Toes to Bar

21-Day Perfect Plank Challenge:

Perfect Plank: How long can you hold the “perfect” plank without a saggy belly or a tee-pee tent.
Day 1: test your perfect plank time
Day 2: :30 plank
Day 3: 2x:30 planks
Day 4: 2x:40 planks
Day 5: :30 plank, :20 R&L plank
Day 6: :30 plank + 10 Mt. Climbers
Day 7: :40 plank + 5 slow motion pushups
Day 8: :30 plank + 2 plank circles
Day 9: :30 plank + 20 Mt. Climbers
Day 10: REST
Day 11: 3x:30 plank + 2 wall climbs
Day 12: :30 plank + :40 plank + 3 wall climbs
Day 13: 2x:40 plank + 2×20 Mt Climbers
Day 14: 1 minute plank + 5 slow motion pushups
Day 15: 4x:40 plank + 2 plank circles
Day 16: 2x 1 minute plank + 20 plank jacks
Day 17: 1:30 plank + 20 Mt. Climbers + 4 wall climbs
Day 18: 2×1:30 plank + 5 slow motion pushups
Day 19: 2 minute plank + 20 Mt. Climbers + 4 wall climbs
Day 20: REST
Day 21: Retest your max perfect plank time


Warm up:
Run around the house!
Practice jump rope 3 minutes
Stretch 3 minutes

WOD AMRAP: 7 minutes
Run one lap around house
8 sit ups
4 pushups with feet on couch
2 wall climbs


Run 0.75 mile for time


Warm up:
3 rounds of
10 jumping jacks
10 sit ups with straight legs

WOD: AMRAP in # minutes
(# reps=your age):
# sit ups butterfly
# kick up to handstands
# pushups
# burpees
# jump rope
# tuck jumps


Create your own WOD using the following:
AMRAP in _____
____ rebounding stair jumps
____ perfect pushups
____ jump rope