Thursday

Announcements

Thanksgiving Schedule:

11/23-Normal Schedule

11/24-Thanksgiving Day- 7:30,8:30,9:30,10:30am Crossfit

11/25-Day after Thanksgiving-7:30,8:30,9:30,10:30am Crossfit

 

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

Workout (Time)

Teams of 2

5 rounds

150ft HSW

15 Synchro Toes to Bar

Target time: 8-10

Time cap: 14 minutes

Accessory

Front Racked Barbell Box Step-Ups

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
3 sets:

14 Barbell Front Rack Step Ups (7/7)

Cooldown/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