Friday

Announcements

 

The countdown has officially begun!

Its time to assemble your teams and register!

Click the link below:

CFK CLASSIC!

CrossFit Kendall – CrossFit

View Public Whiteboard

Strength

Shoulder Press (- Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 4 RM.)

Workout (Time)

For time:

50 Deadlifts (135/95)

40 Shoulder to Overhead (135/95)

30 Front Squats (135/95)

20 Power Cleans (135/95)

10 Thrusters (135/95)

Target time: 12-14 minutes

Time cap: 18 minutes

Cooldown/Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Trap Smash (each side)