Kinetic Bootcamp


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

Posted in | Comments Off on


3 April 2014

EMOM 15 minutes

Even minutes: 5 burpees

5 box jumps

Odd minutes:   10 squats

10 push ups

Posted in | Comments Off on

Happy April!


1 April 2014


Goblet squats

Push ups



Posted in | Comments Off on Happy April!

Check out the games


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!


Sit ups

Mountain climbers

EMOM: 5 squats


Posted in | Comments Off on Check out the games



27 March 2014

2 rounds:

30 Russian KBS

30 jumping squats

30 Russian KBS

30 burpees



Posted in | Comments Off on



6 rounds:



15 second rest




30 overhead DB hold

30 DB push press


Posted in | Comments Off on

Help each other out


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



Posted in | Comments Off on Help each other out











AMRAP in 15 minutes:

12 wall balls

12 ball slams

12 ball sit ups

Posted in | Comments Off on

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.

Posted in | Comments Off on VA Runner here at CFW


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


Posted in | Comments Off on

Like Us on Facebook