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May
06
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

Crossover Symmetry Warm-up or Banded 7’s

-into-

1 Round Through

10 yd walk on toes

10 yd walk to toes backward

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forwarding leg

10 yd butt kickers

10 yd high knees

* If you have time, go through more of the Hinshaw Warm Up *

2. Workout Prep

1 set

100m Run (workout pace)

3 Pull-Ups

6 Push-Ups

9 Air Squats

Workout

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

400m Run

5 Rounds of “Strict Cindy”

1 Rd of Strict Cindy:

5 Strict Pull Ups

10 Push Ups

15 Air Squats

Scoring: every 100m = 1 Rep (4 reps total)

Target number of Rounds: 6+ Rounds

Minimum number of Rounds before scaling: 4 rounds

Cooldown/Mobility

Mobility (No Measure)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)

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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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