Programming for Pregnant & Postpartum
CrossFit Athletes

The Barbell Mama’s CrossFit Programming is aimed at helping CrossFit moms or moms-to-be continue exercising, while making the appropriate adjustments to help navigate this stage of their life. During pregnancy, this means knowing when to scale back and during the postpartum period, this means knowing when to scale back up.

Our goal is to help empower you throughout your pre and postnatal fitness journey. When a CrossFitter finds out they’re pregnant, they may think that they need to stop participating in a sport that they love. Created by pelvic floor physical therapists that love barbell sports, pelvic floor and core considerations for major lifts are integrated into weekly programming.

Whether you're a...

CrossFit Beginner

Seasoned Pro

Somewhere in Between

our CrossFit MEMBERSHIP is right for you!

There are a TON of changes that happen to your body when pregnant, and while healing postpartum. CrossFit is a high-intensity, high-impact sport that combines lots of movements to create a fun workout routine and sport.

As your body starts to change, knowing how we’re going to change your routine is key. We take the guesswork out of your program by doing it for you! For our postpartum athletes, despite being “cleared for exercise”, you can’t just jump back in with both feet. We will help you navigate any complications along the way, and help you continue or get back into a properly-structured CrossFit program.

Postpartum Athlete

CrossFit Membership
$ 29 Monthly
  • Programming provides modifications for different methods of birth (i.e. vaginal, c-section)
  • Designed to help you recover and return to CrossFit safely
  • Gives progressions for all the different skills in CrossFit including pull ups, handstand push ups and toes to bar (whether you were able to do them pre-baby or not)
  • Helps you return to CrossFit by giving high and low-impact options both in strength training and conditioning portions of the workout
  • Aligns with the CrossFit Open, to prep you to give it your best effort

Postpartum Athlete

Low Equipment CrossFit Membership
$ 29 Monthly
  • Programming provides modifications for different methods of birth (i.e. vaginal, c-section)
  • Designed to help you recover and return to CrossFit safely
  • Don't have access to a Crossfit gym? No problem! All you need is a dumbbell, kettlebell or bands to allow you to do this programming from home!
  • Helps you return to CrossFit by giving high and low-impact options both in strength training and conditioning portions of the workout
  • Aligns with the CrossFit Open, to prep you to give it your best effort
Just Launched!

Pregnant Athlete

CrossFit Membership
$ 29 Monthly
  • Programming that follows the timeline
    of your pregnancy
  • Guides you through scaling back and modifying movements
  • Still gives you that post-WOD rush, while respecting and considering your changing body during pregnancy

  • Gives a variety of exercise modifications to allow you to have options based on what equipment you have
  • Removes or modifies exercises when you need to modify them not just "because you're pregnant" 

Just Launched!

All Memberships Include:

Frequently
Asked
Questions

Equipment Needed

Required: Barbell and plates
Optional (but encouraged): Kettlebell, wall ball, rope, pull up bar, set of rings, box
If you don’t have all of the above equipment, modifications are available in the members-only Facebook group.

Absolutely! We welcome athletes of all levels! We encourage those that are learning CrossFit movements and gymnastic skills to post videos on our members-only Facebook group for feedback.

No! You can be a competitive athlete trying to get back into CrossFit competitions at any level, but you don’t need to be. The goal of this program is to give athletes at all levels a solid foundation to get you back to all of the movements you love in CrossFit.

All of the programming at The Barbell Mamas is specifically designed with pregnant and postpartum athletes in mind. Modifications and considerations are included in programming, so you can still participate in CrossFit!

We know moms are busy! The goal is to finish each workout within one hour.

Yes! There is a structured deload every 4-10 weeks in this program. Ramping up and backing off are so important for athletes of all levels.

No. We recognize that every person’s body is different, and what they need to get their body ready for movements will be different too. If you have any questions about how you specifically should warm up, we can answer that question in our members-only Facebook group!

We generally suggest that you should wait at least 6 weeks after vaginal or Cesarean delivery. Your C-section scar should be closed and healed (no scabs, pussing or fluid leaking). Vaginally, you should have any stitches mostly removed and minimal bleeding.

Yes! If you’d like to work one-on-one with one of our coaches, we have individualized programming available. Click here to get to our online store.

Christina Prevett

“Hey mamas, I’m Christina!”

This program is created by Christina Prevett, a CrossFit coach, athlete, powerlifting competitor, pelvic floor physical therapist and mom who’s worked with athletes of all levels in a variety of sports for almost 10 years.