Kinetic Bootcamp



6 rounds:



15 second rest




30 overhead DB hold

30 DB push press


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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



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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


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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I’ve heard you guys say many times, “we squat SO MUCH!” And while I know you’re not complaining, you probably wonder why we squat as much as we do.  Let me tell you why.

1- Squats build muscle everywhere.  Not only do squats work your legs, but they create an ideal environment for all over muscle growth.  Certain hormones (that encourage all over muscle growth) are released while working such large muscle groups, such as the legs.

2- Squats build muscle and muscle burns FAT!

3- Squats are the most functional and natural of movements, and in order to encourage health and mobility, the squat should be mastered and maintained.  Ever watch a baby squat down to look at something?  It’s the perfect movement that we lose with age.

4- Squats prevent injuries by strengthening joints and encouraging mobility.

5- Squats are CHEAP and can be done anywhere in many different forms.  So today, let’s work on a few different versions of the squat.

15 March 2014

Tabata: 20 seconds of work/10 seconds of rest













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13 March 2014

100 dumbbell front rack lunges

5 box jumps EMOM

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Team Tuesday


If you happen to see Coach Eve (in the picture above) wish her a very happy birthday!

We are going to do a fun team work out today to spice things up a bit.

11 March 2014

AMRAP in 20 minutes

Partner 1:

10 pull ups

10 squats

10 push ups

Partner 2:

Row 500 m.

Partner 1 goes through rotations until Partner 2 is done with row.  Partner 2 will pick up where partner 1 left off.

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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

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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


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