QuickFit Kids

QuickFit Kids program is a multifaceted, challenging, socially interactive strength and conditioning program for kids from ages 7 to 16. Our Little Athletes program serves children ages 7-11 and our Teens program serves children ages 12-16. As children are becoming more and more sedentary and with childhood obesity rising at an alarming rate, there is a growing need to incorporate health and fitness into the lives of our kids. By laying a solid foundation of fitness ideals from an early age, we can reduce risk of disease, injury, and build a better future for our young ones.

Since QuickFit Kids is a generalist program, our kids program follows a similar philosophy. We cover the broad skills and movements essential for life and athletics. Improvements in the gym translate directly to better performance on the sports field as well as the playground. We strive to make our kids program fun. Every session includes a warm-up, focus work on a basic athletic movement and/or gymnastics skill, a short Workout of the Day, and games. As with the adult program, we find the universal scalability equally applicable to our younger population. Classes are structured to give the athlete’s progressive training in gymnastics, mobility and strength training as well as an increase in self-esteem and confidence, as well as nutritional guidance. Below are our two programs:

Little Athletes: 7-11 Year Olds

This class lays the foundation for all future movements that our young athletes will encounter, whether it be sport-specific or fitness related. Athletes learn body awareness, coordination, and the fundamentals of gymnastics and strength training including forward/backward rolls, headstands, fun animal movements, different squatting/pressing/deadlifting modalities, push-ups and sit-ups, and more. A sense of personal accomplishment is encouraged, as well as positive group interaction.

Teens Program: 12-16 Year Olds

Geared towards older kids, the Teen Program classes focus on developing teenagers’ athletic ability and building the skills, strength, endurance, speed, flexibility, agility and confidence needed to excel in any sport. The Teen classes are also great for those kids who many not think of themselves as athletic, but who still want to participate in activities that allow them to be active, physical and part of a welcoming group of peers. Many of our “non-athletic” teens have actually discovered their own athletic abilities through QuickFit Kids. The Teens Program concentrates on honing skill-based movements as well as proper technique in the weight room. We also focus on building life skills including showing respect for self as well as other, making healthy choices, and academics. Research shows that kids are able to focus better on their studies directly after exercise

Training Kids & Teens

Below are the answers to common questions we often receive from parents.

Q: What is a QuickFit Kids Class like?

Answer: QuickFit Kids classes are held in a group setting, and include age-appropriate training for different age groups. Workouts typically follow a game-based format and consist of constantly varied, functional movements designed to build well-rounded athletes while also translating to the every-day things kids do: play, pull, push, run, throw, climb, lift and jump. Workouts are scaled to accommodate different ages, fitness levels and physical abilities. Classes include a warm up, skill work, and workout and game. Kids sometimes do train using appropriate weight loads and equipment such as dumbbells, kettlebells, and medicine balls. However, we do not have children perform maximum efforts on lifts. Our QuickFit Kids classes are fun, safe, and kid-centric.

Q: How long are the QF Kids classes?

Answer: Class lengths vary depending on the age group, but range between 40 and 45 minutes. Children may arrive 5-10 minutes prior to class to change and be ready for class. Please collect them from the club to ensure they arrive safely home; ideally children should eat within 30 minutes of exercising to promote fast recovery and refueling.

Q: What ages can children participate in QF Kids classes?

Answer: We offer QF Kids programs for kids ages 7-11, and a Teens Program from 12-16.

Q: When are QF Kids classes held?

Answer: Every Tuesday and Thursday. Age 7-11 runs from 3.45-4.30pm, Age 12-16 runs from 4.30-5.15pm.

Q: How many classes will my child attend each week?

Answer: Your child may attend every class depending on the package you sign up for and the program you select. Your child is welcome to attend any of the QF Kids classes we have for their age group.

Q: Do I have to be there when my child is taking a QF Class?

Answer: We do ask that at least one parent or guardian remain in or around the building, but you do not have to stay on the floor during your child’s class.

Q: Why do kids respond so well to QF Kids?

Answer: For starters, it’s never boring. No two workouts are the same, so the novelty of each class keeps them excited about participating. We teach our QF Kids classes in a game-style format that’s fun and engaging. Kids who participate in QF Kids programs learn to be supportive and encouraging of all children in the program, so no child feels left out or left behind. QF Kids is a community, where every kid — regardless of fitness level or athleticism — is given the opportunity and the tools to find their own athletic ability within them.

Q: How does QF Kids benefit my child?

Answer: QF Kids does not focus on training children to be good in just one specialized area or sport. Because the classes cover a broad range of movements, exercises and modalities, kids become well-rounded overall athletes as well as better competitors in their chosen sport.Other benefits of QF Kids include:

  • Enhanced motor skills, better movement and cognitive skills
  • Increased strength and conditioning that translates to all sports
  • Goal-setting and attainment through self-discipline
  • Lifelong love of physical activity and fitness
  • Positive body image
  • Better understanding of health, fitness and nutrition
  • Reversal of health issues such as obesity
  • Protection against injury
  • Increase self-confidence and self-worth
  • Supportive, positive community of kids and adult role models
  • Improved life skills such as problem solving, perseverance, and dedication

Q: Does my child have to be athletic or fit to participate?

Answer: Definitely not. The kids in our program run the gamut of all fitness levels and physical abilities, from kids who have never participated in sports to competitive teen athletes. You’ll find children in all shapes and sizes in our programs, each one having a great time getting into shape and discovering their own unique athletic abilities. We are here to teach kids healthy lifestyle choices and a love for fitness, whatever level they’re at.

Q: Who teaches your QF Kids classes?

Answer: All our QF Kids classes are led by certified, insured personal trainers and CF coaches who bring extensive experience to training and teaching children of all ages.

Q: Will my child be doing weight training, and is that safe?

Answer: Depending on the age, ability and fitness level of the children, we do incorporate weight training and lifting into our QuickFit Kids program. But we do so in a way that promotes the highest level of safety and effectiveness. We place a strong emphasis on learning and perfecting the correct form, and never push kids to perform max lifts or to lift weights to exhaustion. With younger kids, we often do not use weights at all. When done under the proper supervision of a professionally trained and certified coach, weight training is safe for children. In fact, mounting research shows that light weight training for kids is safer than many other sports out there, and is a great way for kids to learn athletic fundamentals, improve motor skills, and develop neural pathways that will help them down the road.

Q: Are you going to tell my kids to start eating natural?

Answer: Our goal is not to convince kids to just eat natural or any other specific diet. But we do believe that a key part of training kids to live healthier, better lives is to encourage healthy nutritional habits. To do this, we stick to the basics: avoid sugar, try to eat good sources of protein with every meal, nuts and seeds are good fats, eat colorful vegetables and fruits, and limit pasta, white bread, white rice and even whole grains that really aren’t that good for you. Pretty simple stuff. We encourage parents to support their children maintain consistency in QuickFit Kids attendance, and provide healthy meals at home and for school. Healthy meals consist of protein, carbohydrate, and fat at every meal. These foods are the optimal fuel for our bodies. We emphasize the importance of unprocessed, natural foods in balanced proportions.

Q: How much are QF Kids classes?

Answer: We offer a range of options to accommodate different needs, children and budget. See our membership page here and schedule a free class for your child to try out. It’s the best way to see what QF Kids is all about.

Q: How do I get my child started?

Answer: Kids are invited to drop in free to any QF Kids class to see if they like it. To learn more, contact us or schedule a free class.


Our expert programming while full of variance, is not random. It is designed specifically to improve our kids & teens health and performance in ways that is meaningful to their needs and goals.

We have two types of membership to choose from.

  • 7-11 years old
  • 45 Minute Workouts
  • Tuesday & Thursday
  • 3.45-4.30pm
  • Qualified Crossfit Instructor
  • 12-16 Yeas old
  • 45 Minute Workouts
  • Tuesday & Thursday
  • 4.30-5.15pm
  • Qualified Crossfit Instructor

Private Coaching

Our QuickFit Kids coaches also offer private coaching to kids of all ages. The coaching is structured to give the athlete’s progressive training in gymnastics and strength training. The coach will work with you and/or your child to develop a program geared toward general fitness, proper movement, and/or complex skills that translate directly to sport. Private coaching is recommended if your child been sedentary for a long period of time, has significant health limitations, or would thrive in an environment with additional attention and accountability. Pricing for private coaching varies. If you are interested in one-on-one coaching for your child, please contact us.

FREE Trial Class

Kids are invited to drop in free to any QF Kids class to see if they like it. You can book your FREE trial class online here. You will be required to fill out a disclaimer on behalf of your child online upon first registration.

Kids (7-11) FREE Trial Class click here

Teens (12-16) FREE Trial Class click here


The class timetable can be viewed below or for more detailed version can be found via our GoTeamup page by clicking here

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