Building Strength for Life: CrossFit for Kids and Older Adults

outsiderscf • September 9, 2025

When most people think about fitness, they picture athletes or young adults chasing performance goals in the gym. But the importance of fitness for kids and older adults cannot be overstated. At Outsiders CrossFit, we believe building strength early—or reclaiming it later in life—creates health, confidence, and independence for the long run.

The Power of Functional Movement for All Ages

Fitness in its purest form is not about six-pack abs or maxing out your bench press. It’s about being able to move well in daily life. That’s why CrossFit emphasizes functional movement : squatting, hinging, pushing, pulling, carrying, and jumping—the same patterns you use every single day.

For kids, learning these patterns early means they’re building coordination, balance, and body awareness that help in sports, school, and life. For older adults, practicing functional movement is the difference between being able to get up off the floor independently, carry groceries without pain, or enjoy playing with grandkids versus struggling with everyday tasks.

Learn more about What is CrossFit?

Why Kids Need Fitness Early

Today’s kids spend more time sitting than any generation before them. School, homework, screens, and video games add up to a sedentary lifestyle that can limit physical development and create long-term health challenges.

When kids get into fitness early, they:

  • Build coordination and agility that give them an edge in sports.
  • Develop confidence in their ability to move, try, and succeed.
  • Learn that fitness can be fun, not a chore.
  • Establish healthy habits they carry into adulthood.

Developing fitness for kids and older adults ensures both groups build resilience and lifelong strength. At Outsiders CrossFit, our youth programs are designed to be fun-first while teaching kids how to move well. Think games, teamwork, challenges, and skill progressions—all built on the foundation of functional fitness.

Why Older Adults Should Stay Active

On the other side of life’s spectrum, older adults face a different challenge: chance of losing freedom to move. Without strength, mobility, and cardiovascular fitness, simple things like climbing stairs, carrying a laundry basket, or even standing up from a chair can become difficult.

But here’s the good news: it’s never too late. Research consistently shows that older adults who exercise regularly improve bone density, reduce the risk of falls, maintain independence longer, and often reverse years of inactivity. Beyond the physical benefits, staying active combats isolation, boosts mood, and improves cognitive health.

At Outsiders CrossFit, we focus on fitness for kids and older adults because movement is medicine at every stage of life. CrossFit provides a supportive, scalable way to get there. We can modify movements to any level. The community atmosphere creates accountability and connection that older adults often miss from team activities earlier in life.

How CrossFit Supports Fitness for Kids and Older Adults

CrossFit isn’t just about working out. It’s about building a lifestyle of health and resilience . Every workout is designed to be scaled, meaning kids, teens, adults, and seniors can all participate at a level that’s safe, effective, and challenging for them.

It’s not uncommon to see a teenager working on their first pull-up while a grandparent is practicing sit-to-stands nearby. Different goals, different stages of life—but the same mission: fitness for kids and older adults that supports long-term health.

CrossFit Programs for Kids, Teens, and Legends

We’re committed to helping every age group in our community live healthier, stronger lives. Here’s how:

  • CrossFit Kids (ages 5–8): Starting September 11th , this fun, game-based program teaches kids movement, teamwork, and confidence in a safe, playful environment.
  • CrossFit JV (ages 8–11): Meeting once per week on Thursdays , JV kids build on foundational skills, learn safe strength training, and develop coordination that sets them up for sports and fitness success.
  • CrossFit Varsity (ages 12–17): Running year-round, Monday through Thursday , this program is for teens ready to take their fitness to the next level. It’s about strength, conditioning, and confidence—inside and outside the gym.
  • CrossFit Legends (older adults): Launching October 6th , this program is This program helps adults… looking to reclaim strength, independence, and vitality later in life. If you have a parent, grandparent, coworker, or friend who could benefit, now is the time to invite them to join. Spots are available!

Final Thoughts

Fitness belongs to everyone—young or old. It’s for everyone. The earlier you start, the more resilience you build. And if you start later in life, the benefits are still profound.

At Outsiders CrossFit, we believe movement is medicine. Whether your child is learning to play, your teen is chasing performance, or your parent is determined to stay independent—we have a place for them here.

Our mission is to make fitness for kids and older adults a community standard in Sparks, MD. This fall, we’re opening the door for every generation to get started. Will you walk through it?

Get started today at Outsiders CrossFit.

Do New Year’s Resolutions Actually Work?

By Joseph Perez • January 6, 2026
Why Most Fail—and What Consistent People Do Differently Every January, gyms fill up. People are motivated. Hope is high. Goals are written down. And by February? Most of those resolutions are gone. So the real question isn’t “Should I set a New Year’s resolution?” It’s this: Do New Year’s resolutions actually work? The honest answer is: sometimes—but not for the reason people think. As a CrossFit affiliate owner, I’ve watched hundreds of people start strong, fade out, restart, disappear, and eventually come back again. Over time, one thing has become very clear: Resolutions don’t fail because people are lazy. They fail because people misunderstand what actually creates change. WHY MOST NEW YEAR’S RESOLUTIONS DON’T WORK Studies consistently show that a large majority of New Year’s resolutions fade by February. Not because the goals are bad, but because the approach is flawed. Here’s why most resolutions don’t stick. 1. They’re built on motivation, not structure Motivation is emotional. Structure is practical. Motivation gets you started. Structure keeps you going. When people rely on motivation alone—“I’m fired up, this is my year”—they struggle the moment life gets busy, stressful, or unpredictable. And life always does. 2. They’re outcome-focused instead of behavior-focused Most resolutions sound like this: Lose 20 pounds. Get in the best shape of my life. Be healthier. Those are outcomes—not actions. You can’t do “lose 20 pounds” on a Tuesday. You can show up to class. When outcomes don’t move fast enough, people get discouraged and quit. 3. They’re all-or-nothing Miss a workout? “I’ve already blown it.” Eat one off-plan meal? “I’ll start again next week.” One imperfect day becomes permission to quit entirely. 4. They don’t account for real life Work schedules change. Kids get sick. Energy dips. Stress shows up. Most resolutions are written for a perfect version of life that doesn’t exist. SO… DO NEW YEAR’S RESOLUTIONS EVER WORK? Yes—but only when they evolve. Resolutions work when they become commitments to a process, not promises of perfection. The people who succeed don’t treat January as a “make or break” moment. They treat it as a recommitment. They understand something important: Progress isn’t created by big declarations. It’s created by repeated, imperfect action. WHAT ACTUALLY WORKS INSTEAD At Outsiders CrossFit, the people who see real, lasting change do a few things differently. 1. They focus on consistency, not intensity They don’t aim to train every day. They aim to train 3–4 days per week. They don’t try to be perfect. They try to be reliable. That’s enough to build strength, improve conditioning, lose body fat, gain confidence, and improve energy. Consistency beats intensity every time. 2. They redefine success Success isn’t crushing every workout or PR’ing constantly. Success is: Showing up when it’s inconvenient. Modifying instead of skipping. Returning after a missed week. That mindset removes pressure—and pressure is what breaks most resolutions. 3. They expect struggle The most successful members don’t avoid hard days. They expect: Low-motivation days. Busy weeks. Stressful seasons. Instead of quitting, they adjust. They don’t ask, “Can I do everything perfectly?” They ask, “What’s the best choice I can make today?” 4. They don’t do it alone People are far more likely to stick to habits when they feel supported, coached, and accountable. That’s why community-based training works better than isolated plans or solo gym memberships. WHY THE “FRESH START” OF JANUARY STILL MATTERS January does matter—but not because it’s magical. It matters because it creates a psychological reset. People are more open to change because it feels like turning a page. The mistake is thinking January has to be perfect. It doesn’t. January just has to be intentional. When people use it to recommit instead of reinvent, simplify instead of overhaul, and build routines instead of chase results, it becomes powerful. WHAT WE BELIEVE AT OUTSIDERS CROSSFIT We don’t believe in “New Year, New You.” We believe in: New year, recommitted you. The version of you who keeps showing up, learns from setbacks, trains for life, and values progress over perfection. That’s why our focus isn’t just January. It’s February. March. June. October. Fitness that lasts. IF YOU’VE FAILED AT RESOLUTIONS BEFORE, YOU’RE NOT BROKEN If you’ve tried resolutions before and always fell off, that doesn’t mean you lack discipline. It usually means you were doing too much, expecting too much, or doing it alone. You don’t need another extreme plan. You need a sustainable one. You don’t need more motivation. You need a system that supports you when motivation fades. FINAL THOUGHT Do New Year’s resolutions work? They work when they turn into habits. They fail when they stay as promises. If you’re looking for a place that meets you where you are, coaches you through real life, and helps you build consistency without guilt—that’s what we aim to be. Not just a gym. A home for people who want to keep going, especially when it’s hard. And whether it’s January or July… It’s always a good time to recommit.

Holiday-Proof Your Progress: Enjoy the Season Without Gaining 10 Pounds

By Joseph Perez • December 2, 2025
Enjoy the holidays without losing progress. Use these simple strategies to stay consistent, manage food, reduce stress, and hit 3–4 workouts each week.

The Outsiders Dispatch 10/29/2025

By outsiderscf • October 29, 2025
About The Outsiders Dispatch Every day, we publish two free workouts—Limited Equipment and No Equipment—that you can do anywhere: at Oregon Ridge, on the NCR Trail, in your garage, or here with a coach at Outsiders CrossFit. We also share weekly conversations on training, nutrition, and real life on our Outsiders Unloaded podcast, plus free coaching tips on YouTube. This is for Sparks and the surrounding community—built to help you stay fit for life, out of the ER, and thriving with your people. Enjoy. The post The Outsiders Dispatch 10/29/2025 appeared first on Outsiders CrossFit.

Just Keep Showing Up

By outsiderscf • October 28, 2025
Motivation fades. Life gets busy. But those who keep showing up—day after day—discover what real transformation feels like. Here’s what happens when you stop chasing perfection and start building consistency. The post Just Keep Showing Up appeared first on Outsiders CrossFit.

The Outsiders Dispatch 10/28/2025

By outsiderscf • October 28, 2025
About The Outsiders Dispatch Every day, we publish two free workouts—Limited Equipment and No Equipment—that you can do anywhere: at Oregon Ridge, on the NCR Trail, in your garage, or here with a coach at Outsiders CrossFit. We also share weekly conversations on training, nutrition, and real life on our Outsiders Unloaded podcast, plus free coaching tips on YouTube. This is for Sparks and the surrounding community—built to help you stay fit for life, out of the ER, and thriving with your people. Enjoy. The post The Outsiders Dispatch 10/28/2025 appeared first on Outsiders CrossFit.

The Outsiders Dispatch 10/27/2025

By outsiderscf • October 27, 2025
About The Outsiders Dispatch Every day, we publish two free workouts—Limited Equipment and No Equipment—that you can do anywhere: at Oregon Ridge, on the NCR Trail, in your garage, or here with a coach at Outsiders CrossFit. We also share weekly conversations on training, nutrition, and real life on our Outsiders Unloaded podcast, plus free coaching tips on YouTube. This is for Sparks and the surrounding community—built to help you stay fit for life, out of the ER, and thriving with your people. Enjoy. The post The Outsiders Dispatch 10/27/2025 appeared first on Outsiders CrossFit.

The Outsiders Dispatch 10/25/2025

By outsiderscf • October 25, 2025
About The Outsiders Dispatch Every day, we publish two free workouts—Limited Equipment and No Equipment—that you can do anywhere: at Oregon Ridge, on the NCR Trail, in your garage, or here with a coach at Outsiders CrossFit. We also share weekly conversations on training, nutrition, and real life on our Outsiders Unloaded podcast, plus free coaching tips on YouTube. This is for Sparks and the surrounding community—built to help you stay fit for life, out of the ER, and thriving with your people. Enjoy. The post The Outsiders Dispatch 10/25/2025 appeared first on Outsiders CrossFit.

The Outsiders Dispatch 10/24/2025

By outsiderscf • October 24, 2025
About The Outsiders Dispatch Every day, we publish two free workouts—Limited Equipment and No Equipment—that you can do anywhere: at Oregon Ridge, on the NCR Trail, in your garage, or here with a coach at Outsiders CrossFit. We also share weekly conversations on training, nutrition, and real life on our Outsiders Unloaded podcast, plus free coaching tips on YouTube. This is for Sparks and the surrounding community—built to help you stay fit for life, out of the ER, and thriving with your people. Enjoy. The post The Outsiders Dispatch 10/24/2025 appeared first on Outsiders CrossFit.

The Outsiders Dispatch 10/23/2025

By outsiderscf • October 23, 2025
About The Outsiders Dispatch Every day, we publish two free workouts—Limited Equipment and No Equipment—that you can do anywhere: at Oregon Ridge, on the NCR Trail, in your garage, or here with a coach at Outsiders CrossFit. We also share weekly conversations on training, nutrition, and real life on our Outsiders Unloaded podcast, plus free coaching tips on YouTube. This is for Sparks and the surrounding community—built to help you stay fit for life, out of the ER, and thriving with your people. Enjoy. The post The Outsiders Dispatch 10/23/2025 appeared first on Outsiders CrossFit.

The Outsiders Dispatch 10/22/2025

By outsiderscf • October 22, 2025
About The Outsiders Dispatch Every day, we publish two free workouts—Limited Equipment and No Equipment—that you can do anywhere: at Oregon Ridge, on the NCR Trail, in your garage, or here with a coach at Outsiders CrossFit. We also share weekly conversations on training, nutrition, and real life on our Outsiders Unloaded podcast, plus free coaching tips on YouTube. This is for Sparks and the surrounding community—built to help you stay fit for life, out of the ER, and thriving with your people. Enjoy. The post The Outsiders Dispatch 10/22/2025 appeared first on Outsiders CrossFit.