Kinetic Bootcamp

VA Runner here at CFW


Bootcampers!  VA Runner is bringing some folks to CFW on Saturday at 8am for a free workout.  Come out and support.  I will also still be having the 9am class if you can’t make it at 8am.

6 rounds:

12 DB thrusters

12 DB front rack lunges

12 DB push press

Goal: Don’t drop the DB during the round.

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So it looks like we are expecting some more winter weather.  Here’s a good and quick workout you can do at home to get your heart rate up in any weather.

17 March 2014

100 burpees for time


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I’ve heard you guys say many times, “we squat SO MUCH!” And while I know you’re not complaining, you probably wonder why we squat as much as we do.  Let me tell you why.

1- Squats build muscle everywhere.  Not only do squats work your legs, but they create an ideal environment for all over muscle growth.  Certain hormones (that encourage all over muscle growth) are released while working such large muscle groups, such as the legs.

2- Squats build muscle and muscle burns FAT!

3- Squats are the most functional and natural of movements, and in order to encourage health and mobility, the squat should be mastered and maintained.  Ever watch a baby squat down to look at something?  It’s the perfect movement that we lose with age.

4- Squats prevent injuries by strengthening joints and encouraging mobility.

5- Squats are CHEAP and can be done anywhere in many different forms.  So today, let’s work on a few different versions of the squat.

15 March 2014

Tabata: 20 seconds of work/10 seconds of rest













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13 March 2014

100 dumbbell front rack lunges

5 box jumps EMOM

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Team Tuesday


If you happen to see Coach Eve (in the picture above) wish her a very happy birthday!

We are going to do a fun team work out today to spice things up a bit.

11 March 2014

AMRAP in 20 minutes

Partner 1:

10 pull ups

10 squats

10 push ups

Partner 2:

Row 500 m.

Partner 1 goes through rotations until Partner 2 is done with row.  Partner 2 will pick up where partner 1 left off.

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Friday nights


Tell me this isn’t the cutest thing you’ve ever seen.  This is Molly, one of our Crossfit kids competing on Friday night in the 1st of 5 weeks of competition we have here at CFW.  We have kids division, open, scaled, and masters divisions competing on Friday nights at 6:30pm.  Come out and watch!  It’s always a blast!

10 March 2014

Complete in any order:

100 dumbbell thrusters

100 KB sumo deadlifts

1o0 push ups

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If it’s good weather, we are running!  If it’s too cold, we’re rowing!

4 rounds:

Run/row 500 meters

20 squats

20 ball slams

20 wall balls


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With the new expansion, we have so much more room.  We are still working out the kinks though, of what program goes where.  So, hang in there a little bit longer while we come up with a plan as to where we are going to mainly be for evening bootcamps.  We have Crossfit classes, bootcamp, gymnastics classes, and powerlifting classes all to coordinate.

Thank you again for your patience while we work out the scheduling/room issues.

6 March 2014

EMOM for 15 minutes

5 russian KBS

5 burpees over KB

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2 times a day?


Last week I had an interesting question.  One of our bootcampers is an avid runner, and is training for a race.  She is struggling to find balance between her bootcamp workouts, which she loves, and her long runs.  She asked if it would be too much for her to (regularly) run and do a bootcamp/Crossfit all in one day.  The answer is YES.  The bootcamp workouts serve the high intensity of the aerobic systems more than running, which will in turn, make your running better and faster.  I’ve actually had many runners come to me and ask about this.  A healthy balance of high intensity activity, strength training, and lower intensity running is going to make you an efficient (and healthy!) runner.

4 March 2014

Accumulate 7 minutes in plank position

*every time you rest, you must do 15 wall balls.

Accumulate 5 minutes in wall sit

*every time you rest, you must do 15 squats.

Accumulate 3 minutes in squat position

*every time you rest, you must do 15 push ups

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Please check the Kinetic Bootcamp and/or Crossfit Woodbridge’s Facebook page tomorrow for updates on possible gym closings due to more bad weather.  :(

Here’s a workout you can do at home just in case we are all snowed in…

3 March 2014


Dumbbell thrusters (if you don’t have dumbbells, do air squats)

Push ups

Sit ups

* After each round, 1 minute plank



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