Kinetic Bootcamp

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Look at that nice, straight back!  During this kettlebell swing, Julie has her knees back and over her toes, her chest up and her back straight.  This is great form for any movement..whether it be an air squat, a deadlift, or picking up a piece of furniture.  This form encourages the use of glutes and hamstrings, and minimizes stress on the lower back.

100 Russian KBS

5 laps around track

100 air squats

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3 April 2014

EMOM 15 minutes

Even minutes: 5 burpees

5 box jumps

Odd minutes:   10 squats

10 push ups

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Happy April!

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1 April 2014

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Goblet squats

Push ups

KBS

 

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Check out the games

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There’s one more week left of the CFW games.  Come out this Friday night at 6:30pm to watch all the divisions (including kids) try out the fun, competition nature that is Crossfit.  Stop by and check it out and see how much fun we have.

31 March 2014

Let’s do some core work!

50-40-30-20-10

Sit ups

Mountain climbers

EMOM: 5 squats

 

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27 March 2014

2 rounds:

30 Russian KBS

30 jumping squats

30 Russian KBS

30 burpees

 

 

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6 rounds:

 

 

15 second rest

 

 

 

30 overhead DB hold

30 DB push press

 

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Help each other out

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I have definitely noticed you guys lately trying to encourage and motivate each other, and that’s awesome!  You might not think it, but it’s really helpful to have a few people around you encouraging you when you’re tired towards the end of the WOD.  And it’s very discouraging to see those who have finished already cleaning up their equipment, while you’re still trucking along.  So, thanks for stepping up and not doing that!

24 March 2014

8 rounds:

8 DB man makers

8 pull ups

8 jumping lunges

8 v-ups

 

 

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AMRAP in 15 minutes:

12 wall balls

12 ball slams

12 ball sit ups

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VA Runner here at CFW

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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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