KMF CrossFit Holiday Closure Schedule

No classes or open gym hours the following dates:

  • Thanksgiving Day - November 24th
  • December 6th - In support of our teams competing in the Reindeer Games, heats TBA
  • Christmas Eve - December 24th
  • Christmas Day - December 25th
  • New Years Eve - December 31st
  • New Years Day - January 1st

Workout of the Day

November 26, 2014

LVL1

Strength:

Squat Clean
3 @60%
3 @65%
3 @70%
3×3@75%

Met-Con:

2rds for time

20 Wallballs 20/14
20 Slamballs 20/10
20 Box jumps 24/20
20 Burpees
20 Pull-ups
cash out…
800m run

LVL2

Strength:

Clean & Jerk (every 2min)
3+1 @60%
3+1 @65%
3+1 @70%
3×3+1@75%
Clean High Pull
4sets 3-5 reps 95% (of clean)
Front Squat (every 2min)
4sets 5reps @75%

Met-Con:

2rds for time:

20 Burpee C2B Pull-up
20 Box jumps 30/24
20 KB swings 53/35
20 GHD sit-ups
20 Power Cleans 135/95

3min rest

1min max effort
thrusters 45/35

Posted in Workout of the Day.

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.

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.

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.

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?

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.

Collectively, these three attributes (load, distance, and speed) uniquely qualify functional movements for the production of high power. Intensity is defined exactly as power, and intensity is the independent variable most commonly associated with maximizing favorable adaption to exercise. Recognizing that the breadth and depth of a program’s stimulus will determine the breadth and depth of the adaptation it elicits, our prescription of functionality and intensity is constantly varied. We believe that preparation for random physical challenges- i.e., unknown and unknowable events-is at odds with fixed, predictable, and routine regimens.

In implementation, CrossFit is, quite simply, the “sport of fitness.” We’ve learned that harnessing the natural camaraderie, competition and fun of sport or game yields an intensity that cannot be matched by other means. The late Col. Jeff Cooper observed, “The fear of sporting failure is worse than the fear of death.” It is our observation that men will die for points. Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, we not only motivate unprecedented output, but derive both relative and absolute metrics at every workout. This data has important value well beyond motivation.

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.