Workout of the Day

February 02, 2015

Posted on by

Open workout 15.1

9min AMRAP
15 T2B
10 Deadlift 115/75
5 Snatch 115/75

15.1a

6min to establish 1RM

Clean and Jerk

Scaled

9min AMRAP
15 Hanging knee raises
10 Deadlift 85/55
5 Snatch* 85/55
* ground to overhead

6min to establish 1RM

Clean and Jerk

LVL2

Thrusters
6×3
Build as heavy as possible
(from the ground)

3rds
35 Wallballs 20/14
50 Double unders

As many rounds as possible in 12min
11 box jumps 24/20
7 Shoulder to overhead 135/95
9 barfacing burpees

Posted in KMF Blog.

Our Mission

KMF CrossFit, Lemon Grove, CA is to transform lives by inspiring and supporting lifelong fitness and personal well-being through accessible, expert coaching in a diverse, welcoming community that empowers our athletes to reach beyond their expectations.

Our Box

We are a 6,000 sqft facility with 4500 sqft of gym space, making us one of the largest Crossfit gyms in Lemon Grove and San Diego.

Everyone Welcome

We're a diverse community that includes members of our military, full-time moms/dads, police officers, firefighters, business executives, kids, and grandparents. When you're at KMF we want you to feel like you are at your home away from home.

Safety #1

KMF is staffed with trainers dedicated to helping our clients achieve their fitness goals while keeping safety a top priority. KMF CrossFit, Lemon Grove, CA is helping fuel a revolution in fitness based on the pursuit of functional movement and measurements of performance, not anatomy.

Yelpers Love KMF Crossfit

KMF Crossfit KMF Crossfit Yelp Rating 9 reviews Powered by Yelp

"KMF Crossfit is hands down the best box I've ever been in!! The staff are incredibly knowledgeable and always eager to help and answer any questions you have about the WOD, form, nutrition, etc. They also place a huge emphasis on safety (you have to take 10 beginner fundamental classes when you join), which a lot of Crossfit gyms don't do enough. However, if you're experienced when you join you can test out of some/all of the classes. The workouts are always challenging and the staff encourage and push you the entire time. I LOVE this place -- I get sad every time I have to miss a day!! Would very, very highly recommend this location to friends and family"

Danielle R.
San Diego, CA

What is Crossfit exactly?

CrossFit 101

The CrossFit prescription is “constantly varied, high-intensity, functional movement.” Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements- i.e., they are multi-joint. They are natural, effective, and efficient locomotors of the body and external objects, but no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.

The CrossFit program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree, not kind. Our hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.