Crossfit Kingdom of Miami

We are CLOSED today so enjoy your day off!

Holiday hours will continue to be as follows until after the New Year:  6AM, 10AM, 6PM.  Make it a point to get out here during one of those times!

We ONLY have morning classes today. Tomorrow we are CLOSED.

Please stay safe tonight everyone. Have  a very happy new year from the CrossFit Kingdom staff!

Holiday hours will continue to be as follows until after the New Year:  6AM, 10AM, 6PM.  Make it a point to get out here during one of those times!

Reminder: New Years Eve we will ONLY have morning classes. We are CLOSED New Year’s Day.

Holiday hours will continue to be as follows until after the New Year:  6AM, 10AM, 6PM.  Make it a point to get out here during one of those times!

There will be no 101 Classes during this time.

Patty getting her knees way up there!

Holiday hours will continue to be as follows until after the New Year:  6AM, 10AM, 6PM. Make it a point to get out here during one of those times!

There will be no 101 Classes during this time.

Kipping pull up Tutorial

Today’s WOD will be held at Tropical Park at the bottom of the hill. We will meet at 11AM. All are welcome!

Enjoy the rest of your weekend!

Welcome Back! Time to work off all that holiday food…

Today’s Schedule:

10AM WOD – Members

11AM FREE WOD

By Greg Glassman

“If a hurricane that wreaks havoc on a whole town can be Fran, so can a workout.”

In this video shot at several CrossFit 101 seminars, Coach Greg Glassman talks about the birth of one of CrossFit’s best-known and most challenging workouts: Fran.

As a young athlete, Coach believed training with weights would help him become a better gymnast. When three sets of eight lateral raises with a Ted Williams weightlifting set didn’t replicate the feeling produced by a two-minute routine on the rings or parallel bars, Coach had to get creative. After coming up with and self-testing a workout involving three rounds of 21, 15 and 9 thrusters and pull-ups, Coach promptly threw up—but he knew he had found something that would make him better at his sport.

From there, Coach invited a friend to try the workout (with similar results), and a few decades later the WOD is still challenging CrossFitters around the world.

This guy has the fastest Fran time – Under 2 minutes!!

REST DAY – MERRY CHRISTMAS!!

We hope everyone has a safe and happy holiday with their loved ones (you know, you could always do a WOD at home) ….

“Grinchmas”

Run 200m

35 Floor Sweepers

Run 200m

35 Push Ups

Run 200m

35 Squats

For Time:

OR you could dedicate 30 minutes to handstand or handwalking practice.

If not, rest and enjoy your day.  We will be back at it tomorrow! 

Only one morning class today!

6AM

Enjoy your holiday!

If you really want to do a WOD today, here is a bodyweight one you can do at home:

“Annie”

50-40-30-20-10 reps of:

Double unders (sub 2x’s singles)

BF Sit ups

For time:

Holiday hours will continue to be as follows until after the New Year:  6AM, 10AM, 6PM.  Make it a point to get out here during one of those times!

Reminder: Xmas Eve and NYE we will ONLY have morning classes. Xmas Day and NY Day we are CLOSED.

Get some rest, enjoy your holiday, and try to make it out as often as possible during this busy season! See you at the box…

Today’s WOD:

25 Overhead Squat  M95  W65

50 Thrusters with kettlebells  M44  W24

75 Squats

For Time:

Top Athletes:  Danielle and Jeremy