Kinetic Bootcamp

Week’s End


Happy Saturday!

1 March 2014

10 Burpees

20 Pull Ups

30 Push Ups

40 Sit Ups

50 KB Swings

Then, go in reverse order.

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You guys make my evenings a blast!  Hope you’re having fun too!

27 February 2014

50 box jump buy in

5 rounds:

10 KBS


10 KB goblet squats

50 box jump buy out

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Core day!


We are going to focus in on your core today!  Enjoy!

25 February, 2014

5 rounds

50 sit ups

50 mountain climbers (2 count)

*1 minute plank in between each round

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It’s ok to rest…


I know I push you guys to be your best and push yourself out of your comfort zone during workouts…  But sometimes you also have to listen to your body.  I know it’s tempting to come in for a WOD when you might be feeling under the weather, or maybe just abnormally tired.  This is usually your body trying to tell you something, and you should probably rest.  Our bodies get sluggish when they need rest.  Our bodies also get sluggish when our immune systems are fighting off a bug.  Don’t weaken your immune system more by introducing more stress (a workout.)  A lot of times we know we might just be feeling a little lazy, and other times we have to recognize our body’s need for rest.  Learn how to listen to your body!

Coach Sara will be coaching this morning.  Enjoy!  She’s a great coach!

AMRAP in 15

12 wall balls

8 OH plate lunges

4 burpees to plate

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Thanks for the support



A special thanks go to Tiffany, Laura, and Michelle for coming out to VA Runner to support Kinetic Bootcamp!

Thank you so much!  We had a great time.

20 February 2014

50 goblet squats

50 push ups

50 box jumps

EMOM 4 DB snatches

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“It’s critical to your happiness…”



Check out this video I posted on the Kinetic Bootcamp Facebook page today…  But in case you don’t follow us on Facebook, check out the link below.  You won’t regret taking a few minutes to watch this.

18 February 2014

EMOM for 15

7 DB thrusters


1 burpee



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President’s Day


Today, President’s Day, we will only be having the 11:30am bootcamp.  Please join us and enjoy the rest of your holiday.  Also, we are hosting a free community work out at VA Runner this Wednesday evening at 5pm.  We had to reschedule from last Wednesday due to the weather.  Please join us!

17 February 2014

A good old fashioned Crossfit benchmark WOD to see how we’ve progressed.  I know several of you have done this a few months ago, so let’s see how much faster we’ve gotten!


20 minute AMRAP

5 pull ups

10 push ups

15 squats

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Oh look, more snow…


Is anyone else sick of this weather?  I personally am over it, and I cannot wait for some summer heat and sunshine.  What boosts my mood when weather is like this?  Exercise!  This workout is written perfectly so you can do it in the comfort of your home while snowed in today.  No excuses!  So do something for your mind and body in this (hopefully, last) winter storm.   Please check the Kinetic Bootcamp facebook for updates on cancellations.

Be safe!

50-40-30-20-10 (as fast as you can, maintaining proper form)


Mountain climbers (2 count)

Step ups (alternating legs)

Lunges (add some weight if you have it)


Accumulate 5 minutes in plank position, and 5 minutes in wall sit position


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Family movie night


11 February 2014

This Saturday evening at CFW, we are hosting a charity movie night.  It’s at 7pm, and we are showing World War Z.  Bring the whole family, and come out to support a good cause.  We are accepting donations and donating all proceeds to the Kevin Ogar fund.  Kevin Ogar is a Crossfitter who was recently severely injured during a competition.  He did not have health insurance, and Crossfitters all over the world are joining together to help him through this hard time.  Bring the family, some snacks, and join us!

3 rounds: Remember: intensity.  I give you the workouts, and it’s up to you to bring the intensity.

10 burpees

30 wall balls

50 sit ups




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Here’s a reminder that on Wednesday evening at around 5:30pm we are having a free community workout at the VA Runner store.  Please stop by for a free extra bootcamp style workout.

AMRAP in 20


Pull ups

Weighted up downs

DB push press

air squats

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