Building confidence + strength in teens (plus a life long love fitness)

Being a teenager can be hard. But it's a little easier when you have a safe place where you're always supported and encouraged.


What Is Teen Strength + Conditioning?

Red Dog CrossFit Teens is specifically designed for our teenagers (13-17). Both athletes and non-athletes alike. The program combines age-appropriate weightlifting and gymnastics with high intensity training to deliver optimal fitness and performance, as well as establish a lifetime love of fitness.

Red Dog CrossFit Teen Strength + Conditioning

Why Teen Strength + Conditioning?

Quite frankly, our kids need this! 

Boost Sports Performance

There's a huge boost in performance for kids who play sports. They end up playing better when they are bigger, stronger, faster (and never get tired). This program is comprehensive and gets our kids results QUICKLY. Most of our teenagers spend between 1.5 to 2 hours a night at the gym training alongside their peers.

More Confidence + Self-Esteem

We aim to boost self-esteem and confidence in our teens. We want to give them the strength, both physically and mentally, to tackle any obstacle thrown their way inside or out of the gym. Plus when they look good, they feel good. They are more focused in school, become better students, and are happier at home.

Stronger Bodies --> Avoid Injuries

We help kids become bulletproof. Our program increases physical competence in 10 fitness domains: Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. 

Amazing Friends + Tons of Fun

Strength + conditioning brings “play” back into our teen's lives. And I don’t mean video games + computer time. We practice, gymnastics, weightlifting, running, jumping, throwing, biking, etc. all while having fun.

Worried lifting heavy weights may be dangerous? Rest assured that our kids start with bodyweight movements + technique drills before they ever pick up weights. This helps avoid injury + increase body awareness. Our program has developed some of the strongest youth weightlifters in the country….they are amazing! Never underestimate our kids. 





Welcome. You are going to love hanging out with us. Even if you've never stepped into a gym we've got your back. We work with athletes, newbies, boys, girls. Our goal is to help you never get tired, never get outworked + never get outmuscled. We want to show you how much fun fitness can be. And you'll make some great friends. If you've got an questions just chat us up.

Meet My Friend Frank

See how Teen Strength + Conditioning helped Frank become a better hockey player + more (surprise twist coming!)

Kind of shy, quiet, and skinny. That was Frank. At 14 years old he walked into our gym with his dad. He just wanted to be a better hockey player. 

He had zero experience in the world of Strength + Conditioning and had never even lifted a barbell or did more than 20 pull ups at one time.

But Frank showed up between 3-5 days / clockwork. He listened to the coaches. Was always asking questions and trying to learn everything he possibly could. 

Over the course of his 3 years at Red Dog, he rarely missed a training day. Somehow he still managed to play hockey the entire time. 

Fast forward 3 years...Frank participated in the CrossFit Open, a competition that is designed to find the fittest humans on the planet.

Frank end up being ranked the 41st fittest teenager IN THE WORLD.

That's a ridiculous accomplishment. It's mind blowing to think there are only 40 teenagers fitter than you in the entire world.

As if that were not enough, in 2017, Frank competed at USA Weightlifting’s Junior Nationals to compete for spots on the US Weightlifting team and he cinched up a #27 ranking. 

Oh yeah...and somehow he still finds time to play hockey. (His hockey coaches are freaking out because he has gotten so good).

Frank made this all happen because he was persistent and consistent. Now, Frank has no limitations. He confidence is soaring! He LOVES being super fit. 

And to top it all off, the once skinny shy kid... got the girl. But not just any girl...the 6th fittest teenage girl in the world...who also started her journey at Red Dog ;-). They now attend NC State and are amazing together!

Red Dog CrossFit Nutrition

Try Us Out Today

Are you a parent trying to help your child become a better athlete? Are you a teenager wanting to learn more about fitness? It's fast + easy to schedule a free class. You'll get a feel for our vibe + if nothing else meet some other amazing teen athletes.

Red Dog CrossFit Nutrition

Meet Tons of New Friends

Friends who sweat together, stay together. 

It's all about having the right friends as a teenager. The people who will build you and cheer you on. Some gyms are full of snobs or elitists, but we don't tolerate negativity at Red Dog. Caring, supportive, helpful, fun, energetic, health minded, driven and positive are only a few of the words I can put down that explains how amazing this community truly is.

Try a Class On Us Today

Teen Strength + Conditioning is great for both boys and girls. (Let it be known that our girls are AMAZING!!!) Don't believe it, come and see for yourselves. Our teens are so welcoming + love newbies.

Get Tips + Inspiration When You Follow Us on Instagram

See what a goofy, fun bunch we really are when you follow us on social media.


10501 Ligon Mill Road

Wake Forest, NC 27587

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(919) 229-9301

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