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May
05
2024

CrossFit – Sun, May 5

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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Workout Option 1

Spock (Checkmark)

Freedom (RX’d)

Every 1:00 (16:00)

Minute 1: 0:30 Handstand Hold

Minute 2: 12 Kettlebell Swings (53/35)

Minute 3: 5 Box Jumps (30/24)

(KG conv: 22.5/15 KB)

Independence

Every 1:00 (16:00)

Minute 1: 0:20 Handstand Hold

Minute 2: 12 Kettlebell Swings (35/26)

Minute 3: 5 Box Jumps (24/20)

(KG conv: 15/10 KB)

Liberty

Every 1:00 (16:00)

Minute 1: 0:30 Plank Hold (elbows)

Minute 2: 10 Kettlebell Swings (light)

Minute 3: 5 Box Jumps (low)

Target time each station: 30-40 seconds

Time cap each station: 45 seconds

Workout Option 2

Option 2: Zone 2/Recovery (Checkmark)

Complete this as a 45-60 Min @Easy/Zone 1-2:

2000m Row

5 Half Kneeling Kettlebell Windmill (each side)

3000m Bike Erg

45 Sec Passive Hang

5 ATG Split Squats (each leg) – no weight – 3 sec pause in bottom working ROM

You can use the first part of the 2,000m Row as the warm-up.

If Bike Ergs are not available, the 3,000m Bike Erg can be changed to 90/72 cal Air Bike or 1200m Run.

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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