Workout of the Day
Weighted Hip Ext.
30 SDHP @53/35
40 Standing Lunges
50 Double Unders
40 Walking Lunges
30 KB Swings @53/35
Yelpers Love KMF Crossfit
"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.