Kids & Teens Training

[vc_row padding_top=”0″ padding_bottom=”0″ border=”none” bg_video=”” class=”” style=””][vc_column fade_animation_offset=”45px” width=”1/1″][text_output]What is our Kids and Teens Program?

There are many reasons to get your kids involved in a Strength and Conditioning program. Our training program can be a great base for kids to carry them into other sports as well as developing discipline in life and lessons in staying fit and healthy throughout their lives.

There are three main areas kids gain from training at a young age.[/text_output][/vc_column][/vc_row][vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/3″][image src=”13344″ alt=”” href=”” title=”” info_content=”” lightbox_caption=”” id=”” class=”” style=””][accordion id=”” class=”” style=””][accordion_item parent_id=”” title=”Physical Benefits” id=”” class=”” style=””]Physical Benefits

Training is great for kids because of the wide variety of disciplines it involves, from weightlifting to calisthenics to gymnastics. Kids brains are like little sponges, itching to make neurological connections and adaptations. These connections in the brain are made in response to stimuli. The more kids can be exposed to when they are young, the more connections and capacities they develop and retain for the rest of their lives. Think of friends you have who did not play sports growing up, unless they have consciously worked at it as an adult, they are probably still somewhat uncoordinated. On the other hand, people you know who trained regularly in athletics growing up have a capacity to take on new things still as adults and display efficient and effective movement with their bodies.[/accordion_item][/accordion][/vc_column][vc_column fade_animation_offset=”45px” width=”1/3″][image src=”13323″ alt=”” href=”” title=”” info_content=”” lightbox_caption=”” id=”” class=”” style=””][accordion id=”” class=”” style=””][accordion_item parent_id=”” title=”Emotional Benefits” id=”” class=”” style=””]Emotional Benefits

Our program is similar to sports and martial arts in how it can develop children on an emotional level. In our program we will work with kids on sportsmanship, leadership, teamwork, listening skills, self-discipline and manners. These are all skills, though not physical, that will help kids become successful later in life. In addition, You’ll see a noticeable difference in the confidence level of children who have been doing Strength and Conditioning programs. As their bodies get fitter and their abilities expand, children generally become more physically active and less self-conscious in other athletic situations. You’ll also see children lose considerable amounts of weight, resulting in a major change in body image and a big boost in self-esteem. This is especially important and beneficial in the pre-teen years.[/accordion_item][/accordion][/vc_column][vc_column fade_animation_offset=”45px” width=”1/3″][image src=”13322″ alt=”” href=”” title=”” info_content=”” lightbox_caption=”” id=”” class=”” style=””][accordion id=”” class=”” style=””][accordion_item parent_id=”” title=”Fitness as a Lifestyle” id=”” class=”” style=””]Fitness as a Lifestyle

One of the main reasons we wanted to start working with children is because we feel it is important to instill the value of fitness at an early age. It is also important to make sure kids find fitness fun – if children grow up associating working out with being something enjoyable and clearly seeing the benefits to their bodies and health, then they are more likely to keep fitness as a priority throughout their lives. Eating healthy becomes a natural and normal choice and being active becomes something they just do. Enrolling kids in an all-encompassing program like ours also shows children health and fitness is something their parents prioritize and want to educate them about.

The benefits of our program can be long lasting for children, both physically and mentally, and it is a great activity for children to get into at any age. At CrossFit South Bend, we coach kids from ages 5 to 17. At the younger ages, Our program develops their bodies across a broad range of skills. By exposing them to a variety of stimuli therefore their bodies adapt and grow both physically and neurologically. As teenagers, training is a fun and efficient way for young athletes to develop the strength and conditioning base they need to excel in their sport of choice.

A really cool thing about getting your kids into training, is when a whole family ends up working out together.  So maybe when you bring your children to check out our kids and teens program, you might check one out yourself, too. Sharing a love for fitness can be not only a time for your family to bond, but also ensures you more happy healthy years together.[/accordion_item][/accordion][/vc_column][/vc_row][vc_row padding_top=”100px” padding_bottom=”100px” parallax=”true” bg_image=”13290″ bg_video=”” class=”” style=””][vc_column fade_animation_offset=”45px” width=”1/1″][vc_raw_js]JTNDZGl2JTIwY2xhc3MlM0QlMjJBVy1Gb3JtLTUyMzg0MjM5NCUyMiUzRSUzQyUyRmRpdiUzRSUwQSUzQ3NjcmlwdCUyMHR5cGUlM0QlMjJ0ZXh0JTJGamF2YXNjcmlwdCUyMiUzRSUyOGZ1bmN0aW9uJTI4ZCUyQyUyMHMlMkMlMjBpZCUyOSUyMCU3QiUwQSUyMCUyMCUyMCUyMHZhciUyMGpzJTJDJTIwZmpzJTIwJTNEJTIwZC5nZXRFbGVtZW50c0J5VGFnTmFtZSUyOHMlMjklNUIwJTVEJTNCJTBBJTIwJTIwJTIwJTIwaWYlMjAlMjhkLmdldEVsZW1lbnRCeUlkJTI4aWQlMjklMjklMjByZXR1cm4lM0IlMEElMjAlMjAlMjAlMjBqcyUyMCUzRCUyMGQuY3JlYXRlRWxlbWVudCUyOHMlMjklM0IlMjBqcy5pZCUyMCUzRCUyMGlkJTNCJTBBJTIwJTIwJTIwJTIwanMuc3JjJTIwJTNEJTIwJTIyJTJGJTJGZm9ybXMuYXdlYmVyLmNvbSUyRmZvcm0lMkY5NCUyRjUyMzg0MjM5NC5qcyUyMiUzQiUwQSUyMCUyMCUyMCUyMGZqcy5wYXJlbnROb2RlLmluc2VydEJlZm9yZSUyOGpzJTJDJTIwZmpzJTI5JTNCJTBBJTIwJTIwJTIwJTIwJTdEJTI4ZG9jdW1lbnQlMkMlMjAlMjJzY3JpcHQlMjIlMkMlMjAlMjJhd2ViZXItd2pzLTBmc2JpZDczYSUyMiUyOSUyOSUzQiUwQSUzQyUyRnNjcmlwdCUzRQ==[/vc_raw_js][/vc_column][/vc_row][vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][/vc_column][/vc_row][vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][image type=”thumbnail” src=”13846″ alt=”” href=”” title=”” info_content=”” lightbox_caption=”” id=”” class=”” style=””][text_output]Coaches Bio

Amy VanDyck

Handles CFSB Accounts/Billing

CrossFit Masters Regionals Competitor

Crossfit Coach

USA Sports Performance in Olympic Weightlifting Certification

CrossFit Football Trainer Certification

Head Kids and Teens Coach at CrossFit South Bend

I started CrossFit in August of 2009 and did the Baseline for my first WOD. I could not do pull ups without the band, but I knew this was for me and I was out to tackle any movement CF threw in front of me. I worked diligently to be able to a pull up with out the band and did so within a months time. The first workout I did with unassisted pull ups was Helen, with a time of 15 mins. Since my time at CFSB I now can do Helen in a little over 9 mins. That is progress and that is what we offer here at CFSB and why I love coaching so much.

I received my CrossFit Level 1 Certificate in July 2012 and have been coaching since. I gladly enjoy when our members come to me and ask for help on skill work.

My favorite lifts are Cleans, Clean and Jerks, and Back Squats. I love a challenge, EXCEPT Wall Balls. I despise those!!!!

My most memorable moment was getting the muscle up August 12, 2010.

I am a wife and mom of 3 children. You may see my son AJ with me a lot because he loves it here too. I was a former cheerleader for 8 years and coach for 5. So yes I tend to have a bubbly personality and enjoy talking and getting to know everyone :)[/text_output][/vc_column][/vc_row][vc_row inner_container=”true” padding_top=”0px” padding_bottom=”0px” border=”none”][vc_column fade_animation_offset=”45px” width=”1/1″][accordion][accordion_item title=”Class Information” parent_id=”” id=”” class=”” style=””]How do I get my kids registered?

Contact to see if the class is right for you, and if there’s enough available space for you to join the class.

Why can’t my kids do the regular CrossFit class?

Programming for adults is much different than programming for kids and teens, what’s important to note is that everyone is at a different training level and a training age, with different needs at each age. Your teen can graduate out of the Teens program and into our adult classes once his training level and age has advanced.[/accordion_item][accordion_item parent_id=”” title=”Kids/Teens Safety and Rules ” id=”” class=”” style=””]Kids Safety and Rules

  • A waiver, signed by a parent or legal guardian, is required for each child before he or she is allowed to participate in a class.
  • Please make the head coach aware of any special needs for your children that may facilitate their individual safety, learning, and growth (i.e., medications, illness, physical/mental limitations, injury, other attended sports, etc.)
  • We look forward to getting to know all of you personally and training your children to the best of our ability. If you have any questions, comments or concerns, please feel free to contact us before or after class, or at


  • Bring your children to the designated kid’s area (the entry room), where the head coach will meet them and take them onto the gym floor for the day’s class.
  • Children will arrive no earlier than 10 minutes prior to class and will be picked up promptly when class is over! If you are leaving and coming back – please make sure you are back on time.
  • Immediately notify the head coach if you see anyone in the parking lot or in the gym that does not belong there.
  • Unless pre-arranged with the head coach, the children are only allowed to go home with the person who drops them off.
  • Please sign your child in and out with the head coach so we can ensure they are going home with the appropriate person.
  • You may stay and watch the class, however please do not interrupt classes while they are being conducted, including verbal and non-verbal communication with the children or coaching staff.


  • Ensure your children are wearing clothes appropriate for running, jumping, rolling, pulling, swinging, climbing, crawling, throwing, and being upside down.


  • Positive ATTITUDE
  • Children with disciplinary problems: first warning-free of consequence, second warning-sit out the first two minutes of the game, third warning- sit out the first entire game that day. If any coach feels the need to correct any behavior that is harmful or hurtful, physically or verbally, that a child is doing to any other child, they will get a warning and be encouraged to maintain positive behavior. If the child earns 3 warnings, they will be asked to sit in a safe corner for a while and cool off. If the child is completely unmanagable for any coach, you, the parent, may be called and asked to pick up your child. This is for the safety of all the children at CFSB. Your child may be asked to leave the program at any time if any destructive, harmful, or hurtful behavior arises. CrossFit South Bend is not the place for such behavior, and appropriate behavior is needed to keep the class safe and manageable.
  • Profanity will not be tolerated.


  • There will be no food or gum chewing out on the gym floor
  • Be sure your child has the following:Water bottle, Snack, Gym bag or back pack with extra clothes and homework in case parent is running late they can get started on homework, Any medications your child may need (ex. asthma inhaler) with a doctor’s note or prescription, and parent note allowing Amy VanDyck to administer meds if needed or in case of emergency, Active wear, please no skirts or dresses (ok to wear tights or shorts under skirts or dresses), Hair ties and long hair pulled back for girls and boys, Minimal, closed toed shoes. Vans or converse work just fine.


  • Children are NEVER allowed to play on gym equipment before, during or after a workout.  Rowers, ropes, rings, jump ropes, etc. are all off limits to kids.  Even if you are there supervising your kids.  It is simply a safety thing.
  • Please do not walk out onto the training floor, under any circumstances, unless instructed to do so by a coach or CrossFit South Bend staff.
  • Please keep children who are not participating in classes, under full observation and control and please do not allow them to run freely around the gym or enter onto areas of the training floor under any circumstances.


  • Clean Up after youself and your child: It’s the kids and their parents responsibility to clean up the kids area when you and you child are done in the gym. It is not the coaches responsibility.


  • For the safety of everyone involved, parents are asked not to bring sick children to SoJo Kids Room. The following standards will be enforced to ensure that all children and staff are protected from communicable diseases. Children with the following symptoms will not be allowed in the kids room:*Productive cough*Unidentified rash*Fever any grade*Diarrhea*Vomiting*Pink eye*Bad cold *Reddened sore throat – Children must be symptom free for 24 hours after symptoms cease. If your child does not attend school due to an illness, they should not be brought with you to the gym.


  • Payment is month to month, and due at the first of the month.


  • We follow the Penn High School System when deciding whether or not to close the gym due to the weather. If the schools are closed for the day, then all classes are canceled.

[/accordion_item][accordion_item parent_id=”” title=”Frequently Asked Questions” id=”” class=”” style=””]We build our kids into athletes using exercise. We choose exercises based on the 10 General Physical Skills:

1. Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.

2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.

3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility – the ability to maximize the range of motion at a given joint.

5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed – The ability to minimize the time cycle of a repeated movement.

7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility – The ability to minimize transition time from one movement pattern to another.

9. Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.

10. Accuracy – The ability to control movement in a given direction or at a given intensity

Our exercise is broad, general and inclusive. It’s also a LOT of fun.

We always expect a lot of questions about our kids program, so before we get started, here are a few common questions.

1. Is weightlifting dangerous for kids?

Absolutely not. The myth pervades (read about it here –it’s a great story) but every major fitness agency now says lifting weights is MORE than safe: it’s NECESSARY for normal child and adolescent growth. Now when we say weightlifting, we mean working within the safe boundaries of your childs technique – we aren’t maxing out here 🙂

2. Will this help my child get better at sports?

YES. Broadening the base of athleticism means fewer injuries from muscle dominance and joint instability. It’s also necessary to avoid burnout. Read more here.

3. Why do you use “games” as workouts?

We use the term “competitive collaboration” a lot, but it comes from John Ratey, author of Spark!. Kids try least hard for their parents; much harder for their coaches; and most hard for their friends. Read more here.

4. Are these workouts random?

No. They ARE constantly-varied to increase a sense of novelty. Kids are more attuned to novelty than ever before, and new workouts every week helps them stay engaged. With that being said, we always have a plan in mind with our programming – as they get older – they need the structure of the classes to be brought up a bit.

5. How will I see progress?

Our Kids/Teens Class uses a scaled progression for skills. We will periodically test and kids can move up to the next level. At certain levels, the athlete can choose to “graduate” into another group (but they don’t have to.)

6. How is my child placed when they start?

At first, each athlete is placed with the most appropriate group based on their age. However, some will “test up” to more advanced levels sooner than their birthday (this is very rare, and usually requires more than a year.)

7. Can I watch my kids work out?

Yes! as long as we avoid the “Little League” problem. Kids perform best when under the guidance of a coach without interference. We’re not saying you’ll distract them, but other parents might, so you can watch – but try to avoid distracting them 🙂

Our Kids/ Teens Class teaches all the character traits that sports SHOULD emphasize: hard work, leadership, goal-setting and grit. But these flourish when mom and dad aren’t watching.

8. How should my child eat?

We avoid strict recommendations for kids, but they’ll be taught about basic macronutrients–protein, carbs and fat–and given a tracking log that includes some checkboxes for food. At this age, we’re teaching kids to be AWARE of foods, avoid fad diets and to eat for performance.[/accordion_item][/accordion][/vc_column][/vc_row][vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][gap size=”1.313em”][/vc_column][/vc_row]