Kinetic Bootcamp

Just a reminder guys.. there won’t be class this Saturday. I’ll be competing in Alexandria with Coach Sara, and all the other coaches are out of town or busy as well. We had to cancel the community workout because of… Read more »

Above is Sara Shafer doing a Crossfit wod!! As most of you know, she upgraded to crossfit just recently. She’s doing GREAT!!! If you see her, make sure to congratulate her on the progress! Keep up the good work Sara…. Read more »

40 step ups w/ KB 5 push ups 5 star jumps 30 step ups w/ KB 5 push ups 5 star jumps 20 step ups w/ KB 5 push ups 5 star jumps 10 step ups w/ KB 5 push ups 5 star… Read more »

Hey guys! A family came in today searching for a lost dog. He is a black corgi mix with scarring on his face. He is also not neutered. If you see a dog that resembles this description wandering around please… Read more »

So what IS the point of having a strong core? Why should I worry about whether or not my abdominal muscles are developed? Your abs are responsible for absolutely everything you do. The stronger the core, the more stable the torso… Read more »

Bootcampers, We have an all day gym event this Saturday for our competition league so we will not be having class that day. If you were planning on coming on Saturday to class, feel free to come in an extra… Read more »

Looks like it’s starting to get a bit chilly in the mornings already, which means it won’t be long before it starts getting cold later in the day too! Make sure you have plenty of cold weather workout gear.. we… Read more »

Remember the Stonebridge Fall Festival is this Saturday! We will be there to represent CFW and KBC all day. We’ll be doing workouts throughout the day, so wear your workout clothes! Because this is an all day event, regular classes… Read more »

Great job on the pull ups yesterday everyone! Got a lot of good feedback, so we’ll keep incorporating them 🙂 Also, yesterday was Sara Shafer’s very first day of CrossFit! Kick starting her CrossFit lifestyle with the “CrossFit for Hope”… Read more »

First of all, shout out to Julie and Alysha for joining in on the Breakthrough Challenge! I can’t wait to see how much you both improve over these 6 weeks. Secondly, on Saturday, September 14th, we’ll be attending The Fall… Read more »