Blog

Follow our Workout of the Day (WOD), and read articles from our coaches.

Camilleri

Announcements

Saturday’s CrossFit Class is our HERO WOD in memory of Officer Camilleri.2/17. Heats start at 9:30am. Doors open at 9am.

Monday is President’s Day and we will only have 9:00am Class and Open Gym 10am-12pm.

CrossFit Kindred – CrossFit

3 Rounds for time:

Each round is:
400m Run
12 Pull Ups
300m Run
24 Air Squats
200m Run
17 Push Ups
100m Run
33 Abmat Sit-ups
*Rx must use Weight Vest 20#/14# (bring your own vest)

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02/16/2018

Announcements

Saturday’s CrossFit Class is our HERO WOD in memory of Officer Camilleri.2/17. Heats start at 9:30am. Doors open at 9am.

Monday is President’s Day and we will only have 9:00am Class and Open Gym 10am-12pm.

CrossFit Kindred – CrossFit

Warm-up

Coaches Choice (No Measure)

0-10 min

Strength

Shoulder Press (5×3 @80% of your 1RM)

WOD

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

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02/15/2018

Announcements

Saturday’s CrossFit Class is our HERO WOD in memory of Officer Camilleri.2/17. Heats start at 9:30am. Doors open at 9am.

Monday is President’s Day and we will only have 9:00am Class and Open Gym 10am-12pm.

CrossFit Kindred – CrossFit

Warm-up

Coaches Choice (No Measure)

0-10 min

WOD

Metcon (No Measure)

5 Rounds EMOM

Min 1: 18/15 Cal Row

Min 2: 15 Burpees

Min 3: 10 Chest to bar

Min 4: 20 Russian KB Swing (53/35)
SCORING

Workout completed as RX’d

Record scaling to comments

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02/14/2018

Announcements

Saturday’s CrossFit Class is our HERO WOD in memory of Officer Camilleri.2/17. Heats start at 9:30am. Doors open at 9am.

Monday is President’s Day and we will only have 9:00am Class and Open Gym 10am-12pm.

CrossFit Kindred – CrossFit

Warm-up

Coaches Choice (No Measure)

0-10 min

WOD

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

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02/09/2018

CrossFit Kindred – CrossFit

Warm-up

Coaches Choice (No Measure)

0-10 min

Strength

Deadlift (Establish a HEAVY 1RM)

WOD

Metcon (Time)

For time

30-30-20-20-10-10

Over Head Squat (75/55)

Pull up

Run 200 meter after each round

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