CrossFit Moms and Dads: Training Through Pregnancy and Beyond
Modifications, Postpartum Tips, and the Power of Community Support
Parenting and Performance: Can You Have Both?
If you’re a mom or dad who loves training hard, pushing limits, and feeling strong, stepping back during pregnancy or early parenthood might feel… well, frustrating.
But here’s the thing—you don’t have to stop. When done intelligently, CrossFit can be one of the best tools to keep you fit, mobile, and strong through pregnancy and postpartum recovery.
And dads? Let’s not forget—you’re in the fight, too. Balancing sleepless nights, stress, and dad-duty while keeping your training dialed in is challenging. But the right approach makes all the difference.
This isn’t about proving a point. It’s about adapting, modifying, and using fitness as a tool to stay strong for yourself and your family.
Let’s break it down.
Training Through Pregnancy: Safe, Smart, and Strong
Let’s be honest: there is a lot of “advice” coming at new parents from every direction, which can be overwhelming. Pregnancy is not just a physical journey but a hormonal, emotional, and mental one as well. Your life is about to experience a paradigm shift! You are preparing for a completely different way of life during this transition. While training during this time may bring some new PRs (because each pregnancy is 100% unique), they are not the goal. Your goal during this time is to help “pre-hab” your body for these significant physical, emotional, and mental changes you will experience
The goal: Keep moving, keep training, and adjust as your body changes.
1. Modifications for Every Trimester
First Trimester (0-12 weeks)
Your energy might be all over the place. Listen to YOUR body. Keep doing what brings you joy if you feel up to it!
Avoid movements that aggravate adverse symptoms like nausea and vomiting.
Strength training? Yes.
High-Intensity Cardio? Sure!
Stay hydrated (CrossFit + pregnancy = dehydration risk).
Second Trimester (13-26 weeks)
Your belly starts changing mechanics—modify the bar path for Olympic lifts or switch to dumbbells.
Squats, deadlifts, and presses are still good. Use breathing and movement strategies to reduce extra stress on your adapting pelvic floor and core.
Rethink laying flat on your back (alters circulation). Modify bench press to incline DB press.
Jumping & impact? These movements add considerable stress to an already stressed-out pelvic floor and core. Consider sub-box step-ups for box jumps and light sled drags for sprints.
Third Trimester (27+ weeks)
Think functional movement over intensity—squats, carries, and presses are key.
Heavy barbell work? Probably not necessary—shift to dumbbells and kettlebells.
Core work changes—ditch sit-ups, Russian twists, and crunches. Focus on breathing, stability, and pelvic floor activation.
The “just keep moving” mentality is gold—embrace modified WODs.
2. Things to consider avoiding
Are high-impact movements (box jumps, double-unders, sprinting) necessary?
Is this Valsalva maneuver (holding your breath during heavy lifts) worth the extra stress on my already stretched-out muscles?
Are these sit-ups worth risking potentially irreversible changes to my core?
Pregnancy is about sustainability, not smashing PRs. Remember, CrossFit is infinitely scalable, so keep training, keep moving, and enjoy the process.
Postpartum Training: The Road Back to Strength
First things first—Look at what your body did?!?! You put your body through the biggest test of what it was made to do, and it succeeded! Each birth is 100% unique. Whether it was a natural birth or a C-section, the postpartum phase isn’t about rushing back—it’s about rebuilding the foundation. You essentially had surgery. Any person who had 7-?? pounds removed from their body would be under some rehab protocol, and that is precisely what you will do while you rebuild your foundation!
Here’s the reality:
It’s not just about getting “your body back”—it’s about regaining function and strength through effort, consistency, and grace. You and your body are permanently different, and that is great!
Your core and pelvic floor need attention before jumping into heavy lifting.
Sleep deprivation + stress can wreck recovery—adjust intensity accordingly.
1. The 6-Week Rule? It’s Not One-Size-Fits-All
Most doctors clear moms for exercise around 6 weeks, but let’s be honest—everybody’s recovery is different. Instead of rushing back, rebuild from the inside out:
Weeks 1-4: Focus on breathing, posture, and walking.
Weeks 4-6: Introduce pelvic floor work and light bodyweight movements (air squats, glute bridges).
Weeks 6-12: Begin strength training with control—think light dumbbell work, resistance bands, and sled drags.
Beyond 12 weeks: Progressively reintroduce heavier weights, challenging metcons, and more dynamic movements—but listen to your body for anything that does not “feel right.”
2. Core & Pelvic Floor Rehab—The Most Overlooked Step
Pregnancy changes everything about your core function, and ignoring that can lead to injuries later.
Work on diaphragmatic breathing (inhale through the nose, expand ribs, exhale with control).
Prioritize stability over crunches—think bird dogs, dead bugs, and side planks.
Strengthen the posterior chain—glutes, hamstrings, and back are key.
If you feel pressure, doming, or coning in your abs, modify immediately (this signals diastasis recti).
Moms who take the time to rebuild appropriately come back stronger, more resilient, and injury-free.
Dads & CrossFit: Balancing Fitness with Fatherhood
Let’s talk about the other side—CrossFit dads. The ones who are balancing midnight diaper changes, toddler meltdowns, and the chaos of parenthood while trying to stay fit.
1. Time-Efficient Workouts for Dad Life
Most parents don’t have 90-minute gym sessions anymore. The good news? You don’t need them.
EMOMs (Every Minute on the Minute) – 10-15 min, max effort, minimal rest
AMRAPs (As Many Rounds As Possible) – Short, intense, done in 20-30 min
Dumbbell or Kettlebell Complexes – Full-body strength in minimal time
Sled Work & Carries – Quick, practical, and functional
Dads who train smart over training long stay consistent— consistency beats everything.
2. Sleep Deprivation & Recovery Hacks
The first year of parenthood? Forget about perfect recovery. Instead:
Focus on quality over quantity—short, high-impact sessions over long slogs.
Optimize nutrition and hydration—protein + whole foods = faster recovery.
Train earlier in the day (less chance of life getting in the way).
Ditch the ego—some days, 60% effort is a win.
The Power of Community: Why CrossFit Gyms Are a Lifeline for the newly postpartum:
One of the biggest reasons CrossFit is perfect for postpartum people and parents? The community.
You’re NOT training alone.
You have support from others.
Parents can bring their kids and still get after it.
CrossFit gyms aren’t like traditional globo gyms. They’re tight-knit. Parents show up with their kids, support each other, and push through the grind together.
And for moms, this is huge—because postpartum can feel isolating. A group of strong, like-minded people who encourage and motivate you makes a massive difference in mental and physical health.
Additionally, if you have experienced loss, your community is here for you! We want to support you and help you get where you want to be when ready.
Final Thoughts: Parenthood & Performance Can Coexist
Can you train hard and be an engaged parent? 100%.
It’s not about being the fittest person in the gym. It’s about:
Moving smartly through pregnancy
Rebuilding properly postpartum
Training efficiently as a new parent
Leaning on the CrossFit community for support
Parenthood changes you. But it doesn’t mean giving up your identity as an athlete. It means adapting, evolving, and proving to yourself that physical and mental strength never goes away.
And that? That’s what real fitness is about.
