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May
08
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

Tabata Air Bike (8 sets)

*build up to workout pace

-into-

3 sets:

10 Dynamic Squat Stretch

25ft Lizard Crawl

10 Step Back Lunges

2 Broad Jump + Vertical Jump

2. Workout Prep

2 sets:

5/4 Calorie Air Bike (build in pace)

4 Back Rack Step Back lunges (build in weight)

25ft Broad Jump

Gymnastics

Toes to Bar Skill Review (Checkmark)

Take 10-12 minutes to practice Toes to Bar and work on efficiency. This will help prepare athletes for the workout this Saturday.

Level 1: Straight leg kipping leg raises

Level 2: Kipping toes to bar

Level 3: Strict toes to bar

A coaching video with scaling options is included in the coach notes.

Workout

Metcon (6 Rounds for time)

6 sets

10/8 Calorie Air Bike (sprint)

14 Barbell Step Back Lunges (95/65)

50ft Broad Jump

-rest 3:00 between sets-

Target time each set: Sub 90 seconds

Time cap each set: 2 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad 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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