Pool WOD (Swimming and WOD-ing)

If your child is interested in training for the Cross-Triathlon, this is a great way to prepare for that event! The one requirement is that your athlete must be comfortable swimming 25-50m across the pool and between the ages of 8-16 years old.

The class will be structured:

• 5-8 minutes will be a dry land warm-up
• 4×4 25 meter relay
• 5 minutes WOD instructions
• 7-12 min WOD (altering swimming and CrossFit movements)
• 5 minute Skill challenge

We will offer this class every 1-2 months (stay tuned for dates). It will cost $10 for active members and a drop in fee of $15 for inactive members. Please make sure your child brings athletic shoes, a towel, goggles, and kick board (if needed). We will provide an necessary CrossFit equipment.

Self-Defense Program

The ThunderHawk Self Defense program is a modern self-defense program designed for pre-teens and teens ages 11 and older, led by Jonathan Grosso. It is a 19-week structured ranking course that follows modules of instruction. Students will test by the end of each block to receive his color code ranking shirt and will be promoted to the next level of the course!

6-8 weeks of striking/stand-up self-defense
3-4 weeks of clinch / stand-up grappling
6-8 weeks of grappling/ground self-defense
6-8 Specialty weeks – stick and knife self-defense

In addition to the hands-on physical techniques and skills, the kids learn for self-defense, the instruction will include intensive discussion about awareness, de-escalation techniques, avoiding confrontation and more topics focused on self-defense, self-reliance, and individual safety.

Structure: Each class will loosely follow the following structure:

Warm-up – 10 min
Review / Foundational Skills – 10 min
Instruction and partner drills – 30 minutes
Conditioning – 10 minutes

This program is offered once a week for a minimum of 5 students, maximum of 10.

The cost is $30/4 session per month.

Gymnastic Skills

Registration is now open!
Exclusive by CrossFit ThunderHawk, Gymnastic developmental training by gymnast coaches Danny and Josue starting June 8th, ONCE/WEEK SATURDAYS AT 11 am-right after CrossFit class, for kids and teens who like to advance in body weight skills. Time to get your handstand walk and ring muscle up! Members upgrade $10/mo,
non-members $30/mo
Drop in welcome for $15/ class

Parents and Teens Ages 16 and up

CrossFit ThunderHawks has added an adult session to invite parents, adults and older teens >16 to be part of our fitness journey. In addition to a life-changing lifestyle, we want to inspire others to follow and achieve individual fitness goals. Come be a part of the ThunderHawks Family!

To register, sign up in Zen Planner. Starting with 3 sessions per week: Tuesday and Thursday at 6:30, and Saturdays (teens at 11 am).

Regular memberships for parents of current youth members starting at $50, new adults or teens starting at $75. Stay tuned for added sessions, nutrition workshops, and more!