Summer CrossFit Kids Class

May 30, 2011 | Posted in Uncategorized | By

CrossFit Max Kane will be opening their doors on July 1st to a new 6400sq/ft facility. The following Wednesday (July 6th) we will be starting our Summer CrossFit Kids Classes. There will be a 6-12yr old class from 3-4pm and a 13-17yr old class 430-530pm. During the 4 weeks, the young athletes will learn the fundamental movements of the CrossFit program, valuable nutritional information, and do it all while having fun!! We want to link fun and fitness to forge a healthier future for our children… The program will be $65 for one child, $100 for two children. If one or both parents sign up for CrossFit or Boot Camp at CFMK then your child/children attend for $50. Please Contact Us for more information or a detailed schedule of events.

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WOD 5/30

May 30, 2011 | Posted in Daily WOD | By

Warm up: Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups (Abmat)
10 Back Ext. (Abmat)
5 Dips
5 Pull ups

WOD: Memorial Day Murph!!!
For time:
Run 1 mile
100 Pull ups
200 Push ups
300 Squats
Run 1 mile

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on in it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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