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Workout of the Day
Sep
30
2022

Friday

CrossFit Kendall – Fast Fit View Public Whiteboard () Warm Up Warm-up (No Measure) 3 Rounds 5 Up Downs 10 Alternating V-Ups 5 Cossack Squats (each side) 5 Dumbbell Hang Power Cleans (each side) [ if doing minimal ] Workout Metcon (Time) Poodle Bodyweight 10-20-30 V-Ups Cossack Squats Line Faci...

Sep
30
2022

Friday

CrossFit Kendall – CrossFit View Public Whiteboard Warm Up Workout Metcon (Time) 10-20-30 Toes to bar Hang Power Cleans (115/80) Bar Facing Burpees Target time: 10-12 minutes Time cap: 16 minutes Gymnastics Metcon (Checkmark) Skill Progression (Low Ring Muscle Up) Ring Transitions – 10-1...

Sep
29
2022

Crossfit Kids

CrossFit Kendall – CrossFit Kids View Public Whiteboard Skill Modified V-ups. Show them how to balance on their tailbones with legs up and bent and hands off the floor. On your cue, they will spread all the way out (extend legs out straight and arms reaching back), their return up to the balan...

Sep
29
2022

Thursday

CrossFit Kendall – Fast Fit View Public Whiteboard Active Recovery Day 30 Minute Walk Take your dog, spouse, friend, kid on a 30 Minute Walk. Try this out: 1:00 High Knees 1:00 Butt Kicks 4 Minute Warm Up Walk…. into 4 Rounds 3 Minute FAST Walk 3 Minute Normal Speed Walk FAST walk = you...

Sep
29
2022

Thursday

CrossFit Kendall – CrossFit View Public Whiteboard Warm Up Workout Metcon (5 Rounds for reps) Teams of 2 5 sets: 3:00 Amrap 15 Synchro V-ups 12 Synchro Box Jumps (24/20) Max Power Snatch (155/105) -rest 3:00 between sets- Target number of reps each set: 15-20 total reps Minimum number of reps...

Sep
29
2022

Mayhem Running 8/03/2022

CrossFit Kendall – CFK Running View Public Whiteboard () () Metcon (Distance) 5k Run Program Week 9 Day 2 5 Min at Easy Pace -Rest 1 Min- 5 Min at Easy pace -Rest 1 Min- 6 Sets 2 Min at Easy Pace 30 Sec Surge at Fast Pace *No rest between reps or sets. Total: 30 Min RPE Based Option:” 5...

Sep
28
2022

CFK Endurance

CrossFit Kendall – CrossFit Endurance View Public Whiteboard Metcon (Calories) 30 Minute AMRAP Teams of 2: Every 3:00 Minutes (Starting at 0:00) complete: Partner 1: Wall sit until partner returns Partner 2: Shuttle Double KB Farmers Carry (53/44) (5/10/15m) In remaining time (within each 3:00...

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Testimonials

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 ...

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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

Coaches very attentive to each member, meeting them where they are in their fitness needs. They are encouraging, ...

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