Earn Your 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 CrossFit Salus Coaches will teach your girls how to stay fit and healthy in a safe, fun environment.

Earn Your Girl Scout Staying Fit Badge at CrossFit Salus in Middletown NJgirl scout staying fit badge NJ

The Girl Scout Staying Fit badge teaches scouts the different ways to get strong and stay healthy. And at CrossFit Salus, we know how to make fitness fun, safe and effective for kids of all ages.
Jump in to this badge to find out what fitness, healthy food, and fun you need to stay strong for life. When you’ve earned the Staying Fit Badge, you’ll know what you need to get strong and stay that way…for life.

Schedule Your Class for the Girl Scout Staying Fit Badge

Contact angela@crossfitsalus.com to learn more.

CrossFit Salus Kids Self Defense Class


We are excited to announce our upcoming CrossFit Salus Kids Self Defense class with Sensei Benny Gonzalez on Saturday, September 14 at 10:15 a.m.

Kids Self Defense, Sat. Sept. 14

kids self defenseThis specialty kids self defense workshop is specifically designed for children ages seven 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, Sensei Benny has the self defense fundamentals that every child should know. Kids will learn self-confidence, problem solving and situational awareness. They will learn how to reduce their risk and walk away with basic life-saving drills.

Who

Kids age 7 and over are welcome to attend.

You do not have to be a member to participate.

When

Saturday, September 14 at 10:15 a.m.

Reservations

Reservations are already open on Wodify! If your child has a 5-pack of sessions, simply reserve your spot on Wodify as usual.

For all other attendees, please purchase a drop-in session for kids class and contact angela@crossfitsalus.com to reserve your spot.

Space is limited. Reserve now.

About Sensei Benny Gonzalez

Benny started karate 34 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 CrossFit Salus for a few years now and also attends with her husband and son as well. We think she’s pretty amazing!

I would love to add that CrossFit 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.

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:

SCHEDULE FOR FALL

  • 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.

SALUS KIDS (& ADULTS) TSHIRTS & HOODIES

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.

P.S.
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


CROSSFIT SALUS KIDS HOMEWORK: FEBRUARY 2018

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

HOMEWORK 1

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

HOMEWORK 2

Warm up:

  • Jump Rope practice 5 minutes.

WOD:

Age in # Rounds

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

HOMEWORK 3

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

WOD:

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 HOMEWORK: JANUARY 2018

CrossFit Salus Kids 21 day plank challenge

CrossFit Kids January 2018 Theme:

SETTING GOALS.

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.

HOMEWORK 2

Warm up:

  • Jump Rope practice 5 minutes.

WOD:

10 Rounds

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

CrossFit Salus Kids Homework

HOMEWORK 3

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

WOD:

3 rounds

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

 

CrossFit Kids December Homework


CROSSFIT SALUS KIDS HOMEWORK: DECEMBER 2017

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!

HOMEWORK 1

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

HOMEWORK 2

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 SALUS KIDS HOMEWORK: NOVEMBER 2017

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

HOMEWORK 1

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

HOMEWORK 2

Run 1 mile for time
—-

HOMEWORK 3

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

—-

HOMEWORK 4

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


CROSSFIT SALUS KIDS HOMEWORK: OCTOBER

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
—-

HOMEWORK 1

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
—-

HOMEWORK 2

Run 0.75 mile for time
—-

HOMEWORK 3

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
—-

HOMEWORK 4

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

CrossFit Salus Kids Plank Challenge


CrossFit Salus Kids 10.07.17

October Theme:

Teamwork! Help each other, cheer each other on, cooperate, be loyal to the group.

October Skills:

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

WOD:

AMRAP in ____
*1 Toes to Wall
*1 Kick up to handstand
Run 100 feet
Add 1 repetition to each movement after each completed 100 foot run (down & back)

GAME: Dodgeball

Divide playing area in half with cones. Divide class into two equally numbered and sized teams. Using 3-4 soft dodgeball balls, when a player hits another player (waist or below) without the ball being caught, that person is out and has to perform 3 burpees to get back in the game. If the opponent catches the ball, the thrower must do the exercise. Keep players in constant motion.

CrossFit Salus Kids Homework

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

October CrossFit Kids Challenge
Perfect Plank: How long can you hold the “perfect” plank without a saggy belly or a tee-pee tent.

21-Day Perfect Plank Challenge:
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