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May
09
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 Good Mornings

10 Banded Pass Throughs

-into-

3 sets:

3 Inch Worms

5 Clean Pulls

4 Muscle Cleans

3 Hang Power Cleans

2 Power Cleans

*With an empty bar

2. Strength

Every 1:00 (5:00)

5 Power Cleans (50-55%)(Singles)

-rest 1:00-

Every 1:00 (5:00) 3 Power Cleans (60-65%)(Singles)

-rest 1:00-

Every 30 seconds (5:00) 1 Power Cleans (70-75%)

3. Workout Prep

2 sets:

10 Double Unders

5 Abmat Sit Ups

Strength/Accessory

Power Clean

Every 1:00 (5:00) 5 Power Cleans (50-55%)(Singles)

-rest 1:00-

Every 1:00 (5:00) 3 Power Cleans (60-65%)(Singles)

-rest 1:00-

Every 30 seconds (5:00) 1 Power Cleans (70-75%)

Workout

Metcon (Time)

Freedom (RX’d)

100-80-60-40-20

Double Unders

50-40-30-20-10

Sit-ups

Target time: sub 8 minutes

Time cap: 14 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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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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