On Sunday, we hosted our first-ever CrossFit Kids Cooking Class led by fellow CrossFitter, Lanette Doran. We had a dozen children between the ages of 7-12 and learned to make three amazing new, healthy dishes. Below are the recipes.

Steamed Kale with Cashew Sauce adapted from Dr. Joel Furhman (fiber, artery cleaning power, Omega 3 and every vitamin you can think of!)

 1 head of Kale, washed

½  Cup raw cashews (Trader Joes)

½ t onion powder

Unsweetened soy or regular milk 2-3 T

Blender or Bullet

To Cook Kale:  With your hands, pull kale stems away from leaves.   Place a few kale leaves in a pile, roll together and chop.  Place chopped kale in steamer and steam until softened but still retain bright green color.  Do not cook until grey.  While kale is steaming, make sauce.

Sauce: Place cashews and onion powder into a blender and pulverize (this will make a loud noise).  Then add enough milk to make a smooth paste and blend.

 When the kale is ready, scrape it into a bowl and stir in the cashew sauce.  Ready to eat.

 Orange Energy Sweet Potatoes (cartenoids with Omega 3)

½ baked sweet potato (baked for 1 hour at 325 degrees until soft and syrupy)

1 clementine, peeled

Splash of apple juice

Pinch of cinnamon

1 T walnuts

Blender or Bullet

Scrape out sweet potato into blender.  Throw away peel. Add clementine, juice, cinnamon and walnuts.  Puree until smooth.  Ready to eat.

Easy Chipotle Shrimp Tacos

Shrimp, unthawed raw or cooked, shelled

Lime

Coconut oil

Garlic, minced

Handful of chopped onion

Small amount of canned chipotle chile in adobo sauce (found at Shoppers, Whole Foods, Safeway)

Dash of salt and pepper

Squeeze some lime juice over shrimp.  Put a little coconut oil in a skillet over medium heat.  Add a small amount of minced garlic, onion, and even smaller amount of chipotle chile, and salt and pepper.  Stir and cook 1-2 minutes until you can smell the garlic.  Add the shrimp and cook 2 minutes per side if raw or stir to coat if shrimp is precooked. Turn out onto plate.  Serve with cooked or raw kale or cabbage, corn tortilla, salsa and guacamole.

CFOT Kids coaches are gearing up for the CrossFit Afterschool program at Maury Elementary to begin on Monday, January 23rd.

We can’t wait!

If you’re interested in getting a CrossFit program at your school, contact us at 571.213.8486

Congratulations to all the CFOT Kids that made it out to the Marine Corps Marathon Healthy Kids Fun Run!

Boy, was it cold and wet!!!!!

The kids didn’t seem to notice, however. No one complained, no one threw in the towel. Instead, they all pasted smiles and ran the full mile. It was inspiring to watch while my toes became numb, and a true reminder of all that we are capable of regardless of our environment.

Thank you to all the folks that made it out. If you didn’t, no one could possibly hold it against you! ( :

Boy, was it cold and wet!!!!!

Looking forward to our next session in the WARM box!

CrossFit Oldtown Kids is concluding its eight-week session this week by doing a named work-out, “Helen,” at both of today’s (Wednesday) classes and again for our Saturday classes. In addition, several of our CrossFit Oldtown kids are participating in the Marine Corps Marathon Healthy Kids Fun Run on Saturday at 11:00 a.m.

We will begin our second session next week.  The second session is a bit shorter due to holidays, 6-weeks.  Price for session is $72.  Second child price is $58.  Multiple sibling discounts offered as well. 

Wednesday class begins on Nov. 2nd; Saturday classes begin Nov. 12th.  Classes are offered at the same times:

–Wed: 3:45 for pre-teens; 4:30 for kids 

–Sat: 1:00 for kids; 1:30 for pre-teens

 On Saturday, November 5th, we hope you will all join CrossFit OldTown at the Masonic Temple at 9:30 for a free workout following the Top of the Town Walk Around.

For more information on the CrossFit Oldtown Kids program, please contact Candace Hill at cand@crossfitoldtown.com.

CrossFit Kids will run the one-mile loop tomorrow (Saturday) at 1:00 p.m. Both Saturday classes will be held at 1:00 p.m.  There will NOT be a 1:30 p.m. class.

Next Wednesday’s CrossFit Kids classes will also run the one-mile loop. There will NOT be a 3:45 p.m. class.  Both Wednesday classes will be held at 4:30 p.m.

We are in need of parent volunteers on both days so if you’re able to stay, we’d really appreciate it.  Make sure to wear running shoes and bring a water bottle and a smile Thanks!-CFK Coaches (K, Cand, Shanyn and Shelly)

CrossFit Kids Events are always an exciting, rewarding, and memorable day at CFOT. Our kids talk about and reminisce months and even years later about special WOD days.

This Saturday is a classic that we repeat every year; The Mile LOOP!!

Saturday, October 1st at 1PM and again at 1:30PM. We need 10 volunteers for when the kids are crossing streets and to make sure they stay on the right path. Interested? contact Coach K at keturah_baptiste@yahoo.com

Did you see our last event, FGB6?

Thank you to all CrossFit Kids who submitted artwork to help us design our Fight Gone Bad 6 kid t-shirts. We let Crossfitters vote on the design and the winner was Anna Hill. All FGB6 Kids participants will receive a t-shirt with the winning design.