Crossfit Kingdom of Miami

“Michael” 800m Run 50 Back Extensions 50 Sit Ups 3 Rounds for Time. Thanks again to DFYIT for joining us yesterday! We love having you and hope you learned a little about how to continue to live happy healthy lives!

Strength WOD Shoulder Press 4×6 WOD 3-6-9-12-15-12-9-6-3 Box Jump, Burpee, Med Ball Clean What’s Your Perspective? Some of the Saturday Crew at the Miami-Dade track Here’s the thing… I definitely don’t love training. I can just as easily sit around, watch movies, surf the net and watch TV for weeks at a time, as I [...]

“Murph” 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run Partition pull ups, push ups, and squats as needed. Post comments! A Room Full of the Fittest Ever wondered what would be discussed if you brought together a group of past CrossFit Games champions, 2010 Games competitors and other [...]

OPEN GYM today from 11AM – 12PM. There will also be a short WOD posted for those who want to do that… Everyone else have a great weekend and we’ll see you on Monday!

10AM Free WOD Today 11AM Members WOD Enjoy your weekend! For those of you interested in going to view or WOD for the competition at CrossFit Threshold, we will meet in the CFK parking lot at 11AM and head over there. All are welcome! CrossFit Threshold is close to the Falls…

“The CIA Seven” 7 HSPU 7 Thrusters  135/95 7 KTE 7 Deadlifts 245/175 7 Burpees 7 KB Swings (2pood/1.5) 7 Pull Ups 7 Rounds. Scale as needed. Big thanks to the Ferguson High School Football Team for spending the week with us. We had a great time with you guys and can’t wait to have [...]

W.U. WOD – 2×20 Back Extensions WOD 100m Sprint 10 Push Ups 10 Double Unders 10 Jumping Air Squats 15 Min. AMRAP Here’s a little video that I like to share about nutrition. There’s a lot of information out there guys, and you will hear all kinds of arguments about why certain things are good [...]

“Tillman” 7 Deadlifts  315/220 1 Full Gasser 15 Pull Ups 7 Rounds for Time “Don’t Limit Your Challenges… Challenge Your Limits.” John Ferguson High School Football Camp is in the house! The guys have been doing a great job this week and we are glad to be training them. Stop by and check them out [...]

Strength WOD: 4×6 OH Squats or Back Squat for technique WOD 15 Ring Push Ups 15 Supine Pull Ups 500m Row or 400m Run 3 Rds. Post comments! Cool post from Practice CrossFit. I posted the ones that I really liked… where do you train??? I train at a place where there’s not just “members”… [...]

WOD 15 Squat Cleans 30 Knees 2 Elbows 30 Box Jumps 10 Ring Dips 30 Presses 30 Double Unders 15 Thrusters 30 Pull ups 30 Burpees 50 OH Lunges 45/25 plates Weight for all lifts is 95/65 Here’s a great article from Againfaster.com. I’m guilty, are you? “You could struggle like a rocket trying to [...]