Kinetic Bootcamp

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

Posted in | Comments Off


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


Posted in | Comments Off



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

Posted in | Comments Off

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

Posted in | Comments Off


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



Posted in | Comments Off

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.

Posted in | Comments Off


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

Posted in | Comments Off

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

Posted in | Comments Off

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

Posted in | Comments Off

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

Posted in | Comments Off

Like Us on Facebook