Crossfit Kingdom of Miami

LIMITED SCHEDULE TODAY DUE TO FILFEST! 6AM 10AM 6PM ONLY! Motivational video:

FYI MEMBERS: DUE TO FILFEST THIS WEEKEND, FRIDAY WILL BE A LIMITED DAY. WE WILL UPDATE YOU AS SOON AS WE KNOW THE EXACT CLASS TIMES. STAY TUNED!! TODAY’S WOD: Complete Max reps until form failure of: Double unders Push ups Butterfly Sit ups Complete 400m run in between each round AMRAP 20 min Add up your [...]

FYI MEMBERS: DUE TO FILFEST THIS WEEKEND, FRIDAY WILL BE A LIMITED DAY. WE WILL UPDATE YOU AS SOON AS WE KNOW THE EXACT CLASS TIMES. STAY TUNED!! TODAY’S WOD: 21-18-15-12-9-6-3-3-6-9-12-15-18-21 KB Swings   53/35 Weighted Walking Lunges  45/25 Knees to Elbows For Time: READ from the CrossFit Journal: The Birth of CrossFit Kids Photo credit: [...]

TODAY’S WOD: 10 Deadlifts  225/165 20 Double Unders 30 Wall Balls  20/15 5 Rounds for Time

REST DAY TODAY ENJOY YOUR TIME OFF!

HAPPY VALENTINES DAY! Valentine’s Day WOD Warm up:  25 weighted Sit ups w/ med ball toss, 25 weighted Side to Side, 25 Hand to toes Leg Raises 2 Rounds For Time WOD: 50 Wall Balls 25 Box Jumps  24″ Box 25 Pull ups 25 Overhead Squats  95/65 25 Jumping Air Squats 25 Burpees 25 Push [...]

TODAY’S WOD: “Level 1 Cert Tribute” Run 400m Rest Sumo Deadlift High Pull w/ Kettlebell   53/35 Push up Box Jumps Knees to Elbows Sledgehammer Tire Slams Work in teams. Each team member starts at a different movement. The runner sets the pace for the rotation. Continue counting reps and adding to what the previous [...]

Reminder: This weekend is your last chance to buy the new CF Girls shirts at the pre-order sale price of $15. Please email monik@crossfitkingdom.com for a paypal invoice, or bring her your cash payment before Monday. Make sure to tell her what size you want, the sizes are M (32-34)  L (36-38)  XL  (40-42)  2XL (44-46) TODAY’S [...]

TODAY’S WOD: “Annie” 50-40-30-20-10 Double Unders; Sit ups For time: Think double unders are hard? Check out this crazy jump roping! There is actually a good tip in there for all you guys about the double under technique. Like your coach says, work on the explosion in your movements and you will find it easier [...]

This week is for “The Girls”!! TODAY’S WOD: “NANCY” 400m Run 15 Overhead Squats  95/65 5 Rounds for time