Is CrossFit Safe During Pregnancy?

by For Two Fitness December 02, 2013

Is CrossFit Safe During Pregnancy? Many women continue CrossFit, but this topic is controversial. Read what our fit mom, Melissa, has to say! 

Hi, my name is Melissa and I’m a mommy to a three year old sweet little boy with baby #2 on the way, I am an avid CrossFitter, coffee fanatic, wine lover (when I’m not pregnant!) and nut butter enthusiast. I blog at

Fit ‘N’ Well Mommy chronicles my day-to-day juggling act of meeting my needs and the needs of my family. I love to inspire moms to be fit and be their best self by making simple lifestyle changes that last a lifetime, as well as being healthy role models for our children. I have a passion for health, fitness and good food made simply. As a new mom (and baby #2 on the way!), I share my daily (often humorous) adventures, yummy recipes and helpful tips while being a CrossFit Coach, Personal Trainer and Wellness Coach.

CrossFit During Pregnancy

Staying active and being healthy have always been a part of my life; it is who I am. It started with my grandmother who led an active lifestyle (even doing the splits at 80 years old!), which she modeled for my mom, who exercises regularly, eats and cooks healthy food.

With such wonderful role models, leading a healthy lifestyle and modeling it for my family was only natural. When I was pregnant with my son, I continued to lead a healthy and active lifestyle, working out 4-5 days a week throughout my entire pregnancy, even up to the day he was born. I felt great, had lots of energy and only gained 27 pounds. My labor was much faster than I expected (a total of 6 hours from the time my water broke to when he was born) and my body felt strong and ready to handle the ultimate workout of my life–giving birth.

With this pregnancy, I’m also staying active, but doing CrossFit, which I have been doing since my son was a year old. I love every minute of it and I can’t imagine going back to my old ways of working out. CrossFit introduced me to a whole new world of fitness that has made me stronger and more fit than ever before.

If you are not familiar with CrossFit, it is constantly varied, high-intensity functional movement that can be scalable to all fitness levels. In addition, it also includes moving large loads over long distances quickly. The main areas of focus are in Olympic lifting, gymnastics (body weight exercises), metabolic conditioning (cardio) and sport. It is not just a sport, it is the “sport of fitness,” which can be measured, observed and replicated. I  I think this is why I love it so much, because it is a sport and it challenges you to constantly perform at your best, treating each workout like a little competition, not just with others, but with yourself.

CrossFit During Pregnancy

With that being said, I’m I’m certainly not going to rush out and try to reach my one rep max with an Olympic lift or push myself so hard during a workout that I feel like collapsing, as that would NOT be safe while pregnant. Right now, it is all about maintaining my fitness level and no longer focusing on intensity or time. I take breaks when I need to, watch my heart rate, make sure I get my breathing under control, and drink plenty of water before, during and after my workouts. I’m focusing on lifting 70% of my maximum weight, not shooting for any PR’s or one rep maximums until after the baby is born. My goal is to stay fit and healthy throughout these next several months and not worry about being the best or top athlete.

I know CrossFit can sound intimidating, but it doesn’t always involve barbells or lifting heavy loads. There are lots of WODs (workout of the day) that can be done with just your body weight in the comfort of your own home or wherever you are. Here are three simple workouts (WODs) that you can do anywhere (and anyone can do them!). All you need is a little space and a timer.

  • WOD #1:
  • 5 Rounds for Time:
  • 20 squats
  • 20 sit ups
  • 20 push ups
  • WOD #2:
  • 3 Rounds For Time:
  • 40 tuck jumps
  • 25 burpees
  • 15 hollow rocks
  • WOD #3:
  • Run 1 mile
  • AND
  • Complete as many rounds as possible in 12 minutes of:
  • 10 jump squats
  • 15 sit ups
  • 20 grasshoppers

To learn more about Melissa and find lots of other home CrossFit workouts , follow her on Facebook or Twitter (@FitNWellMommy).

This post is brought to you by For Two Fitness®. For Two Fitness® is the premier maternity fitness apparel brand, proudly made in the USA and available worldwide. Visit our site to explore our maternity fitness apparel and purchase for you or a loved one today.


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