*

*












*Msg&data rates may apply. | Privacy Policy | T&Cs








Jun
06
2024

CrossFit

By admin 0

Announcements

670644C4-A17C-42EC-BC72-E79656E5CF6A.jpg

CFK KIDS CAMP REGISTRATION IS NOW OPEN!!

Each day will be filled with exercise, sports, healthy snacks, games and activities that involve teamwork and sportsmanship. 💪

Registration is Now Open with our early-bird special!

$100/WEEK

Rates will increase as spots become more limited.

If you would like to register your child please schedule a time with us to fill out our camp form.

CrossFit Kendall – CrossFit

View Public Whiteboard

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

1:00 Machine

10 Banded Shoulder Press

-into-

2 sets:

10 Russian Kettlebell Swings (light)

5 Shoulder Press (empty bar)

10 Dynamic Squat Stretches

30-second Crossover Single Practice

2. Strength

Shoulder Press:

Heavy 3 Rep

Heavy 2 Rep

3 Heavy Singles (Build to 85-90% through the 3 singles)

3. Workout Prep

2 sets:

5 Kettlebell Swings (build in weight)

5 Wall Balls

5 Crossover Singles

Strength/Accessory

Shoulder Press

Shoulder Press:

Heavy 3 Rep

Heavy 2 Rep

3 Heavy Singles (Build to 85-90% through the 3 singles)

Record your heaviest single and note the weights of the other sets.

Workout

Metcon (Time)

5 Rounds

21 Kettlebell Swings (53/35)

21 Wall Balls (20/14)

42 Crossover Single Unders

Target time: 14-16 minutes

Time cap: 18 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

Monday - Friday Mornings
5:00 AM - 11:00AM
Monday - Friday Afternoons
3:30 PM - 10:00PM
SATURDAY
9:00 AM - 1:00PM
Facebook Page
>
Testimonials

Coaches very attentive to each member, meeting them where they are in their fitness needs. They are encouraging, ...

Rice_n Peas

Coaches actually care about everyone at the box, from the beginners to the seasoned veterans ...

Dexter Samour

I worked out there while on vacation and LOVED IT! The staff was so friendly and even though ...

Valerie Alvarez

The staff and athletes were so friendly and hospitable. I was there visiting my family and I would love to go back.

Larry Hugh

I want participate in the workout program.

Agustin Caserta
Copyright © 2016 Crossfit Kendall All Rights Reserved. Web Development by Web Miami