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Jun
07
2024

CrossFit

By admin 0

Announcements

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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

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Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets:

10 Banded Pull Aparts

10 Bent Over Banded Rows

-into-

8:00 AMRAP

10 Dumbbell Bench Press

5 Kip Swings

10 Supinated Ring Rows

:30 sec Ski (Or Row)

2. Workout Prep

3 sets:

3 Bench Press (build in weight)

3 Chest to bar

1 Bar Muscle Up

Workout

Metcon (Time)

21-18-15

Dumbbell Bench Press (50s/35s)

Chest to Bar Pull Ups

-into-

12-9-6

Dumbbell Bench Press (50s/35s)

9-6-3

Bar Muscle Ups (Burpee Pull Up)

Target time: 8-10 minutes

Time cap: 14 minutes

Strength/Accessory

Mayhem Mini-Pump –Upper Body Anterior (Checkmark)

3 Rounds

10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality RPE 7

10 Seated Chest Fly with Bands @ moderate weight – maintain quality RPE 7

12 Single DB Double Head Curl @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

Cooldown/Mobility

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball 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
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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
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