Welcome to our CrossFit Reston Teens Program!

Our CFRT program is designed to take youth athletes to the next level by teaching proper mechanics, techniques, nutrition and flexibility. This is a great general strength & conditioning program for both off-season and in-season training for young athletes.


This blog has been set up for our teen athletes, their parents, and our teen coaches so everyone can view and track their progress: post results and comments, and any questions you may have about what we do.

Let's train hard and have FUN!!!!

Maggie

Friday, April 3, 2015


EMOM 1: 10 Mins
                  Odd: 5 ring rows
                  Even: 30 Seconds double unders or base jumps

EMOM 2: 10 Min
                  Odd: 10 Wall Balls
                  Even: 10 Burpees

Wednesday, March 25, 2015

Warm Up: Dynamic w/Gymnastic

Skill: Handstands, HSPU

MetCon: Alternating Tabatas (8 rounds):
  • HSPU (sub box HSPU, pike HSPU)
  • Front Squats

Wednesday, March 18, 2015

AMRAP in 8 min:

3 Hang Power Cleans
3 Front Squats
3 HR push ups

Wednesday, March 11, 2015


Warm Up: Dynamic Warm Up

EMOM 1: 6 Mins
                  Odd: 5 Push jerks
                  Even: 30 Seconds double unders or base jumps

Metcon - AMRAP in 5 minutes of:
10 un-anchored sit ups
10 squats
10 burpees

Wednesday, March 4, 2015

Crazy Tabata

  • Row for calories - 8 rounds
1 minute break
  • WB shots - 8 rounds
1 minute break
  • Burpees - 8 rounds
1 minute break
  • Box jump overs - 8 rounds

Saturday, February 28, 2015

Skill: Double Unders

MetCon: For Time
               40 Double Unders
               20 Front Squats
               30 Double Unders
               15 Front Squats
               20 Double Unders
               10 Front Squats
               10 Double Unders
               5 Front Squats

Wednesday, February 25, 2015

Warm up: 3x Bear crawl - Crab walk - Power skips - Soldiers

Strength - EMOM for 6 minutes: Hang Power Cleans

Metcon: AMRAP in 5 min:
  • 150m row
  • 10 KB swings