Youth performance.

Strength and conditioning for ages 11 to 16 in Edgewater. Foundational strength and proper lifting technique first, then explosive power and coordination, on a periodized path toward their season.

Book a Free Session Call (410) 417-7070

Coached in Edgewater, Maryland. Parents welcome to watch.

The Stable runs a youth strength and conditioning program for ages 11 to 16 in Edgewater, Maryland, serving families across Annapolis and Anne Arundel County. Every session is coached, never unsupervised. Athletes learn foundational strength and proper lifting technique before any load is added, then progress to explosive power and coordination on a periodized plan built around their sport season. Prices are on the pricing page and parents are welcome to watch any session.

Technique before load, always

Young athletes aren't small adults, and we don't train them like it. The sequence matters more than the numbers, and we don't load anything until the movement is right.

Most of what wins a season gets built in the months nobody is watching. That's what we built this program for.

Foundational strengthSquat, hinge, push, pull. The patterns everything else is built on top of.
Proper lifting techniqueWe teach it deliberately and correct it rep by rep before any weight goes on.
Explosive powerOnce the base is solid, the work shifts toward speed and force production.
Coordination and controlBody awareness that carries directly into whatever sport they play.
A team around themThey train with the same group twice a week, which does as much for a young athlete as the programming does.
A periodized planWe structure it across months so they peak when their season needs it.

The questions you are actually asking

Answered by Alex Witkus, founder and head coach. CrossFit Level 2 Trainer, HYROX Certified Trainer, NASM Certified.

Is lifting safe at this age?

The risk in youth lifting comes from loading a movement before it is learned and from training without supervision. Both are within our control. A certified coach is present for every session, every movement is taught and corrected before weight is added, and progression is earned rather than assumed. The National Strength and Conditioning Association publishes a position statement on youth resistance training, and your pediatrician can advise on your child specifically.

Will it stunt their growth?

This is the question we are asked most. The concern originates in injuries from unsupervised and poorly coached lifting, not from resistance training itself. We would encourage you to read the NSCA position statement, speak to your pediatrician, and come and watch a session before deciding.

My kid has never lifted. Is that a problem?

That's the usual starting point. We give the first phase over to learning the movements, and an athlete with no habits to correct often progresses faster.

Can I stay and watch?

Yes. We welcome parents at any session, and most attend the first few.

How does this fit around their sport?

We adjust the programming across the year. Heavier work falls in the off season, and in season we maintain condition without adding fatigue before competition.

Competitive athletes, certified coaches

Alex Witkus

Founder & Coach

CrossFit Level 2 Trainer
HYROX Certified Trainer
NASM Certified
CrossFit Semifinals Athlete, 2026

Annie Witkus

Coach

CrossFit Level 1 Trainer
HYROX Certified Trainer
Wodapalooza Open Teams, 2023

The work happens now

Spring sports start in a few months. The athletes who show up different in March are the ones who trained through the winter. February is already late.

Book a Free Session

Two members training side by side on the machines — Ages eleven to sixteen

Bring them in to look

Come and watch a session together. Talk to the coach, see the room, meet the other families, and let them decide whether it feels like somewhere they want to be.