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May
17
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

2:00 Jog

-into-

3 sets:

5 Snatch Grip Deadlifts

4 Hang Muscle Snatch

3 Snatch Grip Push Press

2 Hang Power Snatch

1 Power Snatch

-First set use a PVC pipe, second and third use empty barbell.

2. Workout Prep

3 sets:

100m Run (build-in pace)

2 Power Snatch (build up to opening weight)

Workout

Metcon (2 Rounds for time)

-0:00-4:00-

800m Run

-4:00-8:00-

Heavy Double Power Snatch

-8:00-12:00-

800m Run

Target time each Run: 3-3:30

Time cap each Run: 3:50

Power Snatch

Record heavy double power snatch

Strength/Accessory

Mayhem Mini-Pump – Glutes and Shoulders (Checkmark)

4 Rounds

10 Weighted Hip Thrust @ Moderate weight – maintain control and quality RPE 7

10 GHD Hip Raise @ moderate weight – maintain quality RPE 7

10 Plate Front Raise @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

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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