Crossfit Kingdom of Miami

TODAY WE ARE CLOSED DUE TO NEW YEARS EVE.  WE WILL BE OPEN ON MONDAY AND ALL CLASSES WILL BE AS REGULARLY SCHEDULED.  IF YOU WOULD LIKE TO TRY OUT CROSSFIT FOR FREE THEN COME JOIN US THIS MONDAY AT 6PM FOR OUR FREE WOD.  HOPE YOU ALL HAVE A SAFE AND HAPPY NEW YEARS!

WOD: 400 m run – buy in 20 ring dips 10 front squats (135/95) 20 pull ups 10 front squats 2 rounds 400 m run – cash out

  THE SCHEDULED HOURS FOR THE  WEEK OF DEC 26 – DEC 30 ARE AS FOLLOWS: 10AM, 11AM, 5PM AND 6PM.  WE WILL BE CLOSED DEC 31 AND JAN 1.

SWOD: bench press 10 -8-6-4 WOD: 21-15-9-15-21 KB swings (2/1.5) box jumps (24/20)

SWOD: Deadlift 15-10-5 WOD: 7 muscle ups 21 thruster ( RX: 35/25 pound dumbells in each hand) 3 rounds / 10 min cap for RX

SWOD: snatch 9-7-5-3 (work on technique) WOD: OHS (135/95) 50 double unders 3 rounds

WOD: 200 m run 20 pull ups 200 m run 20 push ups 200 m run 20 BSU 200 m run 20 AS 5 rounds advance/ 3rds inter and beg

HAVE A FUN AND SAFE HAPPY HOLIDAYS!!

TODAY AND TOMORROW WE ARE CLOSED DUE TO THE HOLIDAYS.  HAPPY HOLIDAYS!

SWOD:  back squat 9-7-5-3 WOD: 10 MB clean (20/14) 10 burpees 30 dbl unders 5 rounds