Crossfit Kingdom of Miami

WOD Box Jumps Burpees BF Sit Ups 25 Min AMRAP, doing 1 rep round 1, 2 reps round 2, etc… Back from the Regionals! What a great event… South Florida represented well, with some of the top 20 athletic performers being from right here in Miami. There were some great individual and team performances from [...]

“The Qualifier” 8 rounds for time of: 2 Squat Snatch (145/85) 4 Push Press or Push Jerks (145/85) 6 Chest to Bar Pull-ups 200 Meter Run 25 Min time cap. Post comments!! Limited schedule today: 10AM, 11AM, 6PM, 7PM, 8PM “Reflecting on Memorial Day” “The original Memorial Day ceremony was held in 1866 in Waterloo, [...]

UPDATE: 6AM and 8AM are also canceled for Monday. Sorry for the inconvenience, but we will not be back yet from the CrossFit Regionals in Jacksonville to open at that time. We’re having a great time here supporting all our South Florida peeps! Check the Facebook page for some photos from the event. We are [...]

Make-up Day! Take today to make up any of the PR’s you might have missed this week. Don’t forget to stay after the 7PM WOD tonight for Nick’s yoga class! You guys requested it, so take advantage of this great FREE class!! Remember: We are CLOSED this weekend for the CrossFit Games Regionals and Memorial [...]

MEMBERS: We will be CLOSED this weekend due to The CrossFit Games Regionals and Memorial Day. Also, there will be NO 6AM or 8AM on Friday. Besides that, we will be here for normal class times and please check out our Friday 8PM yoga class with Nick. It’s a really great class and you guys [...]

WU – Box Jumps 24″, Pull Ups PR – Bench, Back Squat, Front Squat So since I never share recipes with you guys and I usually post them on the girls blog, I decided to post one here today. This is from the Nuritionize blog, and can be altered to fit your taste pretty easily. [...]

WU – Push Up, Sit Up, KB Swing PR – Push Press, Push Jerk, Split Jerk Are You Over-Training, or Under-Recovering? by CrossFit Invictus Are you really overtraining? Sure, you might be experiencing some of the symptoms of overtraining but are you really training that hard? People who do two workouts everyday under the assumption that [...]

PR Week! WU – Air Squat, Med Ball Cleans (2 min. each for reps) PR – Deadlift, Sumo Deadlift High Pull “You are Never Alone in CrossFit” Article by CrossFit Peru There is not a day that goes by that I am not talking about CrossFit; either what the WOD is going to be for [...]

REMINDER: Sundays are now OPEN GYM! Come work on whatever you want with one of our coaches from 11AM-12PM This is a great opportunity for members to work on technique, form, or possibly make up a WOD you might have missed during the week. Take advantage! Enjoy the rest of your weekend!

10AM FREE WOD “Tabatta Something Else” Pull Ups Push Ups Butterfly Sit Ups Air Squats _______________________________ 11AM Members WOD “Linda” 10-9-8-7-6-5-4-3-2-1 Deadlift 1 1/2 Body weight Bench Body weight Clean 3/4 Body weight