New Location:

1310 A Street @ the Olinger Pool, Salem Oregon 97301 Classes begin on March 17th!

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Joe Austin

Joe comes to Cowboy CrossFit with 3 years of experience of working with kids at various levels in the Salem area. His fitness background includes Marine Corps combat training, personal training, power lifting, and CrossFit.

ISR Joins us at Olinger Pool!

Infant Swim Resource (ISR) Crea McKeen Phone: 503-893-8670 Email:

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The mission of Cowboy CrossFit is to prevent childhood obesity by inspiring our youth to live a healthier lifestyle with exercise and proper nutrition. The facility will also provide an adult program to help fund the project.

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Performing tasks quickly and accurately is central to CrossFit Kids workouts. Coach Glassman defines speed as “the ability to minimize the time cycle of a repeated movement,” which means the exercises, in most cases, are performed as quickly and efficiently as possible. Speed, as a general skill, helps kids improve their overall performance – whether during a CrossFit workout or a game of Dodgeball.

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Distinct from strength, power is the combination of strength and speed. Glassman says power is “the ability of a muscular unit or combination of muscular units to apply maximum force in minimum time.” For young people, that means the more weight they move and the faster they move it, the more powerful they are. CrossFit Kids uses power in moves like squats, which involves quickly moving their own bodyweight up and down in a controlled fashion.

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Children develop coordination by learning to perform several distinct movement patterns into a singular distinct exercise. For example, when doing a pushup, a child must balance on her hands, tighten her abdominal muscles, maintain a rigid core, bend her elbows, lower her body, and push back up – all without falling to the floor.

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Cardiovascular/Respiratory Endurance

When a child’s body can efficiently gather, process, deliver, store and utilize oxygen, he can do more physical activity, longer, while recovering more quickly. This central tenant of CrossFit Kids is practiced via high-intensity workouts, like rowing, running, sprinting and jumping rope.

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A detail-oriented skill, accuracy teaches children how to fine tune their muscles and nervous systems, and exercise their eye-hand – or eye-body – coordination by building on their ability to perform functional movements quickly. Examples of accuracy in CrossFit Kids workouts include obstacle courses and gymnastics moves.

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Requiring balance, coordination, reflexes, speed and strength, agility gives kids the ability to transition quickly from one movement pattern to another. Obstacle courses, for instance, which are typically incorporated into the CrossFit Kids’ program, train young people to use explosive strength, nimble movements and rapid directional changes.

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Described by Coach Glassman as the “ability to control the placement of the body’s center of gravity in relation to its support,” balance is one of the critical skills children develop through the CrossFit Kids program. By learning how to stabilize their midline while performing a range of movements, like gymnastics drills and pushups, kids’ form, posture, carriage and overall strength improve.

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Strength Training


Defined by Coach Glassman as “the ability of a muscular unit or combo of muscular units to apply force,” strength is a general physical skill that’s measured by a child’s ability to move a heavy object, regardless of time. CrossFit Kids helps young people build strength and bio-motor skills through weight lifts, like a dead-lift and shoulder press, as well as medicine ball throws and handstand push-ups.

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Cowboy CrossFit has moved! The mission of Cowboy CrossFit is to prevent childhood obesity by inspiring our youth to live a healthier lifestyle with exercise and proper nutrition.  I have teamed up with multiple other non-profit programs in Salem, Oregon. The best part about the facility is that it is located at a community pool in the heart of the city. The property is connected to North Salem High School and in fact the high school track is no more than 15 meters from the edge of the building.  Although the mission will remain for the benefit of kids and teens the program will welcome an adult program. Stay tuned!  Can’t afford CrossFit?  Apply for a scholarship! or