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May
11
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

3:00 Machine

-into-

3 sets:

10 Walking Lunge Steps Arm Extended Overhead

10 Kip Swings

10 Suitcase Deadlifts (each)

10 Hang Dumbbell Snatch

10 Alternating V-Ups

2. Workout Prep

With Partner

3 sets:

4 Synchro Dumbbell Snatch (build in weight)

4 Synchro Toes to Bar

Workout

Metcon (Time)

Teams of 2

40-20-10

Synchro Alternating Dumbbell Snatches (50/35)

Synchro Toes-to-Bar

Target time: 8-10 minutes

Time cap: 14 minutes

Strength/Accessory

Core Work (Checkmark)

3 Rounds:

10 Deficit Pushups @ moderate weight RPE 7

10 Bent Over Barbell Row @ moderate weight RPE 7

10 Single Arm Standing Tricep Extension w/ band (each side) @ moderate weight RPE 7

10 DB Spider Curls @ moderate weight RPE 7

10 Overhead Plate Situps

:30 GHD Hip Raise Hold

10 Side Star Plank Reach Throughs (ecah side)

:30 Hanging L-sit hold

30yd Offset Overhead Farmer Carry (left overhead/right front rack hold)

30yd Offset Overhead Farmer Carry (right overhead/left front rack hold)

*Rest 3 minutes b/t rounds

Cooldown/Mobility

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

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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