CrossFit Moms | CrossFit South Bay


CrossFit Moms

Pregnant female do exercise



Get Your Body Back!

Welcome CrossFit moms! If you are a pregnant mom, future mom or postpartum mom, you have come to the right place! As a CrossFit mom, you can design and modify your own low intensity level, because we know that babies are already high-intensity. If you are pregnant and want to stay fit during your pregnancy, if you just had a baby and are trying to get that baby weight off, or are an experienced mom doing something for yourself, we welcome all moms to our CrossFit classes!

What To Expect

We know that there are many rules to remember when you are pregnant in order to have a healthy pregnancy. We offer exercise options and substitutions for every kind of workout to provide you with an appropriate workout for your pregnancy. You and your baby are important to us, which is why we have some guidelines to follow during our workouts.

CrossFit Moms Guidelines:

  • Listen to your body! Stop if you feel dizzy, are struggling to breathe, feel overheated or otherwise feel strange or ‘off’. Remember that your blood volume is increasing drastically, making it more challenging for your heart and lungs to move blood and oxygen.
  • Ignore trying to beat the clock. You are now breathing for two and it’s imperative that both you and baby receive enough oxygen. Give yourself permission to take plenty of breaks as needed and pace yourself.
  • Drink tons of water. Then drink more. Your baby’s amniotic fluid replenishes itself many times a day, and this means that you need even more water than ever before to ensure that you do not get dehydrated. You may find that drinking coconut water or a diluted sports drink like gatorade helps with nausea.
  • Trust your instincts. If a weight looks or feels too heavy, lighten it or opt for body weight movements instead.
  • Maintain perfect form during your workouts. Your core is compromised during pregnancy, so keeping your form excellent will help to prevent back injuries.
  • Adjust the WOD if needed. Don’t feel like running? Row or bike instead. Give yourself permission to adjust your workout for how you feel that day.
  • Avoid high-rep kettlebell swings, regardless of the weight. Because KBS are hip intensive, you run the risk of over-extending your hip flexors, straining your lower back and lower abdomen with high reps. Keep your form perfect! Break up the reps as needed with other exercises.
  • Don’t do sit ups! Your abdomen and ribcage are expanding, your uterus is growing, ligaments loosening, etc. You already have a lot going on in your abdominal cavity, so stay strong without overdoing it. You can substitute sit ups for other exercises.
  • No GHD until at least 8 weeks postpartum. The extension is just way too taxing on a mom’s expanding (or healing, for postpartum) uterus.
  • Jump at your discretion. You can choose to keep box jumps low for the first trimester, and then do step ups after that.
  • Handstand push ups and upside down movements are at your discretion. Doctors and midwives will give you different advice on this topic, so if you are worried, discuss this with them. Some moms decide to stop going upside down as soon as they learn they are pregnant. Trust your own judgement.
  • Exchange WOD for an EMOM workout. If a WOD looks lengthy or too ambitious for how you’re feeling on a particular day, consider switching to an EMOM style workout. Every Minute On The Minute do a few reps of one or two movements, then rest for the rest of the minute. Alternate movements/minutes if desired. You can get a great workout in just 10-15 minutes this way and your rest is already built in!

These guidelines are for your average CrossFit mom. We recommend that you consult your doctor or medical care provider before participating in any fitness programs.

We would love for you to join us for a CrossFit class! Give us a call today to find out more.